The Most Misunderstood Supplement
You hear the word ‘creatine’ and might think of mysterious powders and locker room secrets. But what if I told you it’s one of the safest, most effective, and most scientifically-backed supplements you can take to get stronger in your 30s?
Creatine is surrounded by myths and misinformation that can make it seem intimidating or even dangerous. Is it a steroid? Will it make you bloated? Is it bad for your kidneys? I’m here to give you a clear, simple, no-nonsense guide. We’ll bust the myths and explain what creatine is, what it does, and how to take it safely to boost your strength training results. The 12reps app provides the workouts that creatine helps to power.
What Does Creatine Actually Do?
Let’s explain creatine’s function in the simplest terms possible. It’s a natural substance found in your muscle cells that helps your body produce energy during high-intensity, short-duration exercise, like lifting weights.
Think of your muscles having a small, super-fast fuel tank for explosive movements. This fuel is called ATP. When you lift a heavy weight, you use up that fuel very quickly. Creatine helps to refill that tank more quickly, allowing you to squeeze out one or two more reps on a heavy set. [2]
The result? More reps and more weight lifted over time equals more muscle building. It’s a direct performance enhancer, and it’s one of the most studied supplements on the planet. The science is crystal clear: it works.
Busting the Myths: Is Creatine Safe?
Now, let’s tackle the myths head-on. The International Society of Sports Nutrition has declared creatine to be extremely safe and effective. [1] Here are the facts:
Myth | Fact |
It’s a steroid. | False. It’s a naturally occurring compound made of amino acids. It has no effect on your hormones. |
It will damage your kidneys. | False. In dozens of studies on healthy individuals, creatine has been shown to be perfectly safe with no adverse effects on kidney function. [3] |
It causes bloating/fat gain. | Mostly False. It draws water into the muscle cells (which is a good thing!), which may increase scale weight slightly, but it is not fat. This is intramuscular water, which makes your muscles look fuller. |
You need to cycle it. | False. Long-term daily use has been proven safe and effective. There is no need to cycle on and off. |
How to Take It for Maximum Results
Keep it simple. The science is clear on the best way to take it.
1.Choose the Right Kind: Buy Creatine Monohydrate. It’s the most researched, most effective, and cheapest form. Don’t waste money on expensive, fancy variations.
2. The Right Dose: Take 3-5 grams per day.
3. Timing Doesn’t Really Matter: Just take it at whatever time is most convenient for you to be consistent—every single day, including rest days.
4. No Loading Phase Needed: While you can do a “loading phase” (taking 20g per day for 5-7 days) to saturate your muscles faster, it’s not necessary. Just taking 3-5g daily will get you to the same point within a few weeks, and it’s easier on your stomach.
Creatine gives you the fuel to push harder in your workouts. The 12reps app gives you the structured program to turn that extra effort into real muscle. Download the 12reps app to get your plan.
Stop Leaving Results on the Table
Creatine is not scary. It’s a safe, proven, and affordable supplement that can significantly boost your strength and help you build more muscle. Take 3-5g of monohydrate daily.
Stop leaving results on the table because of outdated myths. Harness the power of science to accelerate your progress and become the strongest version of yourself.
Ready to combine the world’s most effective supplement with the world’s smartest workout tracker? Start your free trial of the 12reps app.
References
- [1] Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 1-18. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
- [2] Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F. X., & Dutheil, F. (2017). Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Sports Medicine, 47(1), 163-173. https://link.springer.com/article/10.1007/s40279-016-0571-4
- [3] Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., … & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 1-17. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
