Today creatine loading is the most popular among all the athletes and bodybuilders. They use these supplements to gain muscles and to increase exercise performance. Many researchers already prove that creatina is the best supplement for improving the performance in the gym.

And in fact, it is the most studied supplement ever. But many people think that this is the most unprotected and unsafe supplement for body. It causes kidney failure. And much fake research also proves that.

So today I will provide the complete guide about this supplement and also provide the facts, dosage, benefits and drawbacks of creatina.

What is Creatine?

As we know that there are many types of supplements present in the market. They have many benefits as well as many drawbacks or side effects. And most spread information is only the myth about these. So today in this we will cover all the queries about the creatine.

Creatine is the substance which is natural found in our muscle cell and which helps muscles to produce energy during workout. It is also known as creatina

what is creatine

According to US National library of medicine’s, creatina is rated “possibly effective” when it comes to improving muscle growth. Recent research has also suggested that there may be a number of potential therapeutic uses of creatina.

These researches also explain the ergogenic vale of creatina supplements on workout. “Loading 5 grams of creatina monohydrated before workout with your shake gets you bigger and stronger” by Michael Roussell.

But many people think that if they take this and don’t work out then will put on fat, but it is totally wrong. Roussell says, it contains no calories and has no impact on fat metabolism.

Creatina is not a new product; it was discovered by French scientist Chevreul in 1835. And in 1993 EAS introduced creatina monohydrate as a supplement and called as a phosphagen. In 2002, EAS co- founder present NO2 in market, after that it is one of the best and effective supplement in the market.

Types of creatine

There are 5 types of creatine available in market. These are as follows:


It is a colorless crystalline substance used in muscle tissue for the production of phosphor creatina. Taking this supplement for 5 or 6 days improve the workout performance. It also shown to increase muscle endurance and overall fitness.

creatina monohydrated

Ethyl Ester

It is also a type of creatine monohydrate with an ester substance affixed. Creatina ethyl esters boost the lopopholic characteristics so the esterified creatina could move for a lot more efficiently. It increase strength, muscle mass and creatine status in our body. It also supports fat loose.

ethyal easter creatina

Tri- Creatine Malate

It is the ideal variant for those involve in high volume, strength. It is the standard monohydrated product with malic acid. It is one of the finest grade supplement.

malate creatine


This is the another form which is mixed with magnesium and supposed better absorption into the body. It is also known as kre-alkalyn. It is beneficial to cardiovascular activities.

buffred crre


Micronized is a finest form other which is designed to promote muscle growth, strength and enhance energy. Micronized  supports the rapid production of cellular energy and growth by replenishing the body ATP level.

micronized creatine

Benefits of Creatine

As we know it is one of the safest supplements for our body. So here are some benefits of this supplement. These are as follows:

It produces more energy and helps muscles cell to grow.

It improves workout performance.

It increase muscle strength.

It increase protein synthesis of muscle.


According to the latest research, we have to take 3-5 grams of creatine monohydrate with your pre or post workout. In starting phase, take 5 grams 4 times per day for 6 days. But before taking it please prescribed your doctor first.

Myths related to this supplement.

There is much wrong information speared by peoples about this product. And some of these are as follows:

It causes kidney and liver failure.

It cause cramping and dehydration.

Creatine supplements can cause compartments.

Creatine leads to weight gains.

So these are the myths related to these supplements. And these are totally wrong. Don’t use this product without your doctor permission, because every has different body. And the information given above is from the researches about creatina. And get a quality product and be aware from fake products.

So this totally about creatine supplements.  If you like this please shares with your family and friends. And don’t forget me to comment.

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