The truth about creatine: what the science really says

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Hey,

Let's talk about the most researched, proven supplement in fitness history: creatine.

Not protein powder. Not pre-workout. Not BCAAs.

Creatine is the ONLY supplement with decades of research showing it actually works.

Yet people still ask: "Is it safe?" "Will it make me bloated?" "Do I need to cycle it?"

Let me clear this up once and for all.

How creatine works:

Your muscles use ATP (energy) for explosive movements—lifting, sprinting, jumping.

Creatine increases your muscles' phosphocreatine stores, which helps regenerate ATP faster.

Translation: more reps, more weight, faster recovery between sets.

Over time, this extra work capacity = more muscle growth.

Real benefits backed by science:

Increases strength 5-15%. You'll lift heavier weights, which means more muscle stimulus.

Adds 2-4 pounds of muscle in 4-12 weeks. Some is water retention in muscle cells (which makes muscles look fuller), some is actual muscle tissue from training harder.

Improves high-intensity performance. More reps on your last set. Better sprint times. Faster recovery between sets.

Supports brain function. Creatine isn't just for muscles—it fuels your brain's energy systems too. Better focus, less mental fatigue.

Safe for long-term use. Thousands of studies over 30+ years. No kidney damage in healthy people. No hair loss (that study was debunked). It's one of the safest supplements ever tested.

Dosage and timing:

5g daily. Every day. That's it.

No loading phase needed (though 20g/day for 5-7 days will saturate muscles faster if you're impatient).

No cycling needed. Your body doesn't build tolerance.

Timing doesn't matter much. Post-workout with carbs might be slightly better for absorption, but the difference is minimal. Just take it consistently.

Mix it with water, protein shake, or juice. Doesn't matter. Just get it in daily.

The myths people still believe:

"Creatine is a steroid." No. It's a naturally occurring compound in meat and fish. Your body makes it.

"It'll damage my kidneys." Only if you already have kidney disease. Healthy kidneys handle creatine perfectly fine.

"I'll lose all my gains when I stop." The water retention goes away, but the muscle you BUILT from training harder stays.

"It causes bloating." Some people retain 1-3 pounds of water IN MUSCLE CELLS. This makes you look fuller, not bloated. If you're actually bloated, you're probably not drinking enough water.

Bottom line:

If you lift weights and want to get stronger and build more muscle, take creatine.

It's cheap ($10-15/month), safe, and scientifically proven.

It won't transform you overnight, but it gives you 5-10% more performance—which compounds into serious gains over months.

[The 12 Week Aesthetic Body Blueprint includes complete supplement protocols—what works, what's a waste, and exact dosing for maximum results.]

5g daily. Every day. Watch your strength and muscle improve.

Grab it here and get the complete training and nutrition system.

BJ | Howtogrowmuscles

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