It's important to have a complete understanding of creatine before deciding if it's right for you.

There’s a lot of information - and misinformation - about the supplement known as creatine.

I’m very careful about any supplements or medications that I take, and I refuse to ingest anything without fully understanding its function and consequences. So when I became curious to try creatine, I knew I’d have to dig deeper.

Turns out, creatine is one of the most popular and researched supplements available. In a nutshell, creatine is involved in making the energy your muscles need to work. For most people, taking additional creatine enables you to lift heavier weights or complete additional repetitions - which, in turn, builds additional muscle.

The biggest misconception is that creatine is a steroid. It’s not. In fact, it’s allowed in professional sports, the Olympics and the NCAA. Creatine is a chemical that is manufactured by the body - and it is naturally consumed through meat and fish.

Moreover, creatine is generally safe. It’s possibly unsafe for people with existing kidney or liver concerns or diabetes, though more research in this particular area is needed. Creatine is less effective for older populations over 60, and it should be avoided by people ages 18 and under as additional research is needed to determine safety in younger populations. As with many things, ingesting massive amounts of creatine may be dangerous, so consume it responsibly.

Creatine is probably a good fit for people:

• Between the ages of 18 - 60 and who
• Are looking to increase muscle mass or improve strength and who
• Exercise regularly with free weights and/or machines and who
• Have no kidney concerns, issues with the liver or diabetes.

Of course, it’s always a good idea to consult with a doctor or health professional before trying a new supplement like creatine.

After doing my research, I decided to give creatine a try - and to document the experience here. As carnivores tend to see less dramatic results from creatine (creatine is found in meat), I wasn’t really sure what to expect. One thing seems quite certain: Most creatine users see a dramatic increase in their weight - and it usually happens fast. Many articles claim 10 pounds of weight gain in the first few weeks of use - though most of the initial gain is additional water weight in the muscles (for this reason, it’s especially important to stay hydrated while on creatine). It’s not fat - and it doesn’t make you look flabby, etc.

Creatine is usually taken in cycles called “loads” or “loading”. For the first 5 - 7 days, people take as much as 20 grams (or 4 teaspoons). And then for the next 5 - 7 days, they take 5 grams (or 1 teaspoon). After a few cycles, people generally come off creatine. A few weeks later, they may start up again depending on their individual goals.

To be cautious, I spent my first week taking just 5 grams. I wanted to see how I felt, and how my body reacted. More than 7 days later, I haven’t really noticed many changes. My weight is fairly steady - though I may be a pound or two heavier according to the scale… but that could be anything. I did feel a bit stronger at the gym, and was able to increase my weights on a few exercises. Nothing dramatic or unusual, though.

For week 2, I’ll try my first loading of 15 grams per day (I’m weary to try the full 20!), and I’ll let you know how it goes.

I plan to continue the cycle through week 4, and probably come off the creatine for good. It’s more an experiment and learning experience than anything else - getting much bigger isn’t a goal of mine. But I’ll keep you posted on the results!

Have you ever tried creatine? If you have, share your experience in the comments below.