Creatine is one of the most researched and widely used dietary supplements in fitness and sports, and its reputation as an effective and safe performance enhancer is supported by decades of studies. The truth about creatine is…
Here’s what happened to ME when I took it regularly for the FIRST TIME:
- I took 5mg/day for 6 weeks. Almost. I stopped, and I’ll tell you why.
- I didn’t do a loading phase, I took 5mg every morning before or during my workout. I also had it on days I didn’t workout.
- At first, not much happened. But around day 3 I noticed I was less sore than normal (I get super bad DOMS, always have). I was still sore, just less.
- My recovery and sleep improved around this time, and later the trend would be confirmed by my Whoop strap data.
- I found I had more energy and I actually felt a little better mentally. Since creatine has been proven to improve mood, this could very well have been a placebo effect for me.
- I didn’t feel heavier or puffier (creatine increases water retention) but I didn’t weigh myself at all during that time because well, I didn’t care. But I probably had some excess water weight.
Now for the bad news…
Around the 5 week mark I noticed I was starting to break out, around my chin. Some familiar old “hormonal” acne was coming in. Having dealt with some bad adult acne in the past, once I thought it may be the creatine I immediately stopped, and after about 2 days of not taking it the new spots stopped coming in.
This is not to deter anyone from taking creatine, I think anyone trying to get strong and build muscle could benefit in taking it, this is just my honest experience and GUESS that it could have been from that.
Because to be even more honest, it was that certain time of the month, and I was indulging in some of my last Tony’s Chocolonely stash….
I really enjoyed the other benefits of creatine so I’m going to go back on it again in January without the chocolate overload (fingers crossed).
To be continued!

The Truth About Creatine – FACTS AND MYTHS:
What Creatine Does:
- Improves Strength and Power:
- Creatine enhances the body’s ability to produce ATP (adenosine triphosphate), the primary energy source for short, intense bursts of activity, like weightlifting or sprinting.
- Increases Muscle Size:
- It draws water into muscle cells, which can make muscles appear larger. Over time, increased strength and workload also contribute to actual muscle growth.
- Supports Recovery:
- Some evidence suggests creatine can reduce muscle damage and inflammation post-exercise, speeding up recovery.
- Boosts Cognitive Performance:
- Emerging research shows creatine may improve brain function, especially in tasks requiring mental energy, and could support older adults or those with certain neurological conditions.
Misconceptions About Creatine:
- It’s Not a Steroid:
- Creatine is a natural substance found in foods like red meat and fish, and it’s not related to anabolic steroids.
- It Doesn’t Damage Kidneys (in Healthy Individuals):
- Studies show no adverse effects on kidney function in healthy people using recommended doses (3–5 grams per day). However, those with pre-existing kidney issues should consult a doctor.
- It Won’t Cause Excessive Water Retention Long Term:
- Initial water retention in muscles is temporary. Over time, the muscle gains from creatine are due to real growth.
Who Benefits Most from Creatine?
- Strength athletes, bodybuilders, sprinters, and anyone engaging in high-intensity training.
- Older adults may use it to combat age-related muscle loss.
- Vegans and vegetarians, who tend to have lower natural creatine stores.
Who Should Avoid It?
- Individuals with kidney or liver conditions should consult a doctor before using creatine.
In summary, the truth about creatine is it is safe, effective, and versatile for most people. It enhances performance, supports muscle growth, and might even benefit your brain—all without major risks when used responsibly.