Quick fix: I used creatine for 3 months and here’s what happened
CREATINE is the latest gym craze that has currently taken TikTok by storm.
At the time this article was written, the hashtag creatine had been used on 179.4k posts. Many of these posts are fitness influencers showing their before and after results of taking creatine.
It doesn’t take you long to scroll through TikTok and find a video that appears to show unbelievable results. Girls will suddenly see their glutes grow quickly within a few months, and their physique will suddenly be more toned and muscular.
However, gym results can be photoshopped, and influencers secretly get BBL’s and fillers to get their desired results quicker while stating that creatine is the secret behind it all.
I decided I wanted to test the theory and see if I could gain the same results.
My journey with creatine began in November 2023.
It’s important to note that there may be several factors that can affect my results.
Firstly, I attempt to eat a high-protein diet daily. Protein is essential in the maintenance of our body's muscle mass. Eating protein will help our muscles grow, repair, and get bigger.
Secondly, I participate in three CrossFit classes per week and go to the gym or run twice a week.
These two factors will affect the results that I have seen in my body.
It’s also important to note that everyone’s body is different, and even if our exercise regimes are the same, we can have different results.
For my creatine intake, I added two scoops of creatine to water every day for a week. The intake was then reduced to one scoop after the first week. At the time of publication, I am still having one scoop of creatine a day.
After three months of taking creatine, I can safely say that overall, there hasn’t been a huge change in my body.
My glutes haven’t grown by inches and inches. My arms still look the same as they did in November. However, I did hit a new weightlifting record.
My deadlift record was 65kg. I could only lift it once, but now I can easily lift it five times. This might be due to taking creatine.
Paul Andrews, online PT and founder of The ReDefine Academy, stated:
“Creatine is a supplement that has significant benefits; your body holds more water within the muscles, making them look fuller, and you’ll perform better in the gym.”
“Creatine is one of the most widely researched and probably the safest supplements out there because we know the most about it.”
“Creatine’s focus is for people who are resistance training, whose goals are more aesthetic-based.”
“If your exercise regime is more performance-based, such as cardio work, then you’ll probably notice fewer benefits.”
“For example, if you’re a long-distance runner, creatine is not going to be on your list of things to worry about.”
"Runners are endurance athletes and don’t want to carry too much size because you’ve got to run for ages, and you’ll want to be able to run for a long period of time as quickly as possible.”
“For resistance trainers who have just begun training, I wouldn’t say it’s a requirement. You’ll find that you’ll see the benefits of weight training as you’ve just begun your training. Your muscles will grow quicker than those who have been training for a longer period of time.”
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Fitness trainer and influencer Amy Rookes has seen influencers post inaccurate creatine results frequently, noting:
“There are videos of people putting inches and inches on their glutes and attributing it all to creatine. Will it have played a role? Yes, but would those results have been achieved without a proper diet and exercise routine in place? No.”
“The results you get from taking creatine are often very overdone on social media; it gives people a false expectation, and it’s a shame because it’s a great supplement, but it’s not magic.”
“Diet has a huge impact on people’s bodies, both from a health and aesthetic point of view. I would argue that until people have their diet nailed down, in particular those wanting to build muscle, creatine won’t do the work for them.”
“For example, if someone wants to build muscle and starts taking creatine but their protein intake is 50% of what it needs to be, they won’t see the most benefit as their diet is letting them down.”
However, supplements aren’t always straightforward to take. Creatine can have side effects.
Dr. Lawrence Cunningham, a retired medical doctor, stated
“Like any supplement, it does come with potential risks, especially when not used correctly.”
“In my experience, the most common concerns include dehydration, due to creatine drawing water into your muscles, and potential kidney strain in individuals who may have pre-existing kidney conditions.”
“It’s important that individuals stay well hydrated and consult with their GP before starting creatine, especially if they have underlying health issues. The reality, however, is that most do not.”
“When I have encountered individuals looking to enhance their gym performance or bodybuilding efforts, creatine is sometimes a supplement I discuss.”
“Given its efficacy in improving strength and muscle mass, it can be a valuable tool for those aiming to achieve their fitness goals.”
“However, I always recommend a more holistic approach to fitness. This will often include recommending a balanced diet and regular exercise as the foundation.”
“I always caution patients that creatine should not be seen as a shortcut but as a potential addition to a well-rounded fitness regime and used under professional guidance to ensure it’s appropriate for the individual’s health profile.”
For anyone struggling at the gym Amy offers this piece of advice:
“Don’t compare your journey to anyone else’s. Social media is full of the top 1% of genetics; these insane transformations in very short time frames, especially for muscle growth, are not realistic.”
"Editing and Photoshop aside, genetics play a huge role. It really is you vs. you, and even if you follow someone else’s routine, diet, and supplement regime, you won’t get the same results as we are all so different.”
“Muscle growth is a lengthy process; it takes time, so enjoy the journey.”
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