Should I Take Creatine? Benefits, Side Effects & More

Are you looking for a boost in your training?

Are you wanting a supplement for under £5 that scientifically works?

Do you want something simple to use that will get you results?

Then the answer you are looking for is Creatine.

Benefits Of Creatine Supplementation:

  • Improved muscle mass
  • Gains
  • Increased athletic performance
  • Increase in testosterone
  • Gains
  • Reduction in tiredness
  • Ability to lift more for longer
  • Gains

How To Supplement Correctly:

Option 1: Creatine Loading

20g a day everyday for one week

Option 2: Creatine Maintenance

This cycle is completed continuously. It will take 4 weeks to start noticing recognisable benefits.

The Maintenance protocol’ is only for those already taking creatine?


You can start with this method!

It just requires some mathematics:

By undertaking option 1 you would consume 140g of creatine in total in week 1.

By undertaking option 2 you would consume 35g of creatine in total in week 1.

So after 4 weeks of option 2, you would reach 140g total consumption doing it this way. (35g x 4 Weeks)

140g is what you are aiming for to start noticing the listed benefits.

Option 1 takes 1 week.

Option 2 takes 4 weeks.

Then you continue to supplement 3-6g per day everyday for as long as you want.

I would suggest doing it the ‘maintenance way’ because creatine loading can cause some discomfort such as stomach cramps, diarrhoea, dehydration etc.

It is much safer to do it this way where these side effects are much less likely or prominent.

If you want results quicker then take option 1, but be ready to ride out some uncomfortable stomach cramps.

Creatine is not a steroid. It is legal. So tell your mum to relax.


When you use powder form, (Creatine monohydrate) pour one scoop into your water bottle or glass and shake/stir as necessary.

A packet of Creatine monohydrate powder comes with a 3g scoop most of the time, but it will tell you the amount per scoop on the packaging.

You can supplement Creatine safely for up-to 5 years without any side-effects.

When To Supplement Creatine?

Some will tell you to consume straight before or straight after exercise.

But research has states that the difference inbetween the intervals it is consumed, do not make a substantial case for doing it either way.

You can drink it when you want.

It will not taste of anything unless you purchase a flavoured powder.

Just remember to shake your bottle before you drink, it or stir it into your glass with a teaspoon.

What Supplements Do I Take?

Noticeable Changes To Your Body:

  • You will sweat a lot more when you workout
  • You will initially gain weight (Water retention, NOT FAT)
  • You need to drink LOTS of water or you will become dehydrated quicker
  • You will get stronger and more athletic than before

Benefits Of Drinking Water: How It Affects Your Mood, Body & More

Do not expect to see results unless you are eating and training effectively.

Creatine is a supplement and that’s exactly what it should do. Supplement your diet.

Recommendation And Summary

If you want to try something new to take training to the next level. Then creatine a risk free, cheap and safe bet.

Choose Creatine Monohydrate powder as it is the easiest to supplement within your diet.

If you are new to Creatine, then start with the maintenance phase of 3-6g per day. You will start to see the benefits after 4 weeks.

>>For more information, posts, training programmes and training tips visit my website:

Published by Thomas Jackson Smith

Personal Trainer. Qualified Strength and Conditioning Coach, Exercise Referral specialist, Football coach and entrepreneur. Interested in health and fitness, exercise prescription, football, nutrition, injury prevention, recovery and mindset improvement. Any views are my own and from my own experience. Looking to build links within the blog community, replying to feedback and offering support so we can learn and grow together!

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