For the longest period of time, creatine has been scientifically proven to work. But nobody should be forced to put anything in their mouth without realizing the risks and advantages of it first. This is true for anything ranging from pizza, burgers and of course the amino acid we all love, ‘creatine’.

Creatine isn’t anything scary, especially in Pakistan where dietary supplements are often regarded as taboo and misconceived for steroids.

So what exactly is creatine?

Creatine naturally occurs in the body and is mostly present in the meat you eat. It can also be bought in the form of dietary supplement either on its own or mixed with different protein powders or other dietary supplements. Its basic function is to enable the body to produce extra energy rapidly, and with that extra boost in energy, you can train harder and meaner in the gym often resulting in faster and better results.

Research has shown that creatine is extremely effective during high-intensity training workout that is often explosive in nature. This includes lifting weights at your favorite gym or performing any sports activity such as playing football, cricket, running, or jogging. One thing is for certain, if you add creatine to your diet or supplementation, you’ll end up performing better regardless of what activity you are doing.

But keep in mind that creatine is designed to be taken immediately before your workout. It only provides you benefit if you take advantage of the boost in energy you get just before you start your workout.

But as mentioned above, creatine is often misunderstood, especially in Pakistan. So is it safe to use? Does it really damage your kidneys?

Side effects of creatine

Researchers around the world are constantly studying creatine for its safety and benefits which is why many personal trainers in Pakistan and around the world recommend the use of creatine in bodybuilding.

Contrary to popular belief, creatine is absolutely safe to consume and never cause any damage to your kidneys, heart or any other vital organ, provided that you follow the dosage guidance your personal trainer provides.

Will creatine work for me?

Let’s just say that this is a very hard question to answer, but as mentioned above, researchers, personal trainer and professional athletes guarantee that it works. But to what extent it will work for you, it entirely depends on your diet, workout volume, and other factors.

If you are taking creatine regularly and see that your training volume is gradually increasing over time, you are probably getting the intended benefit of creatine. If however, you experience no change within 2 weeks of initial use, then you are probably one of the few ‘non-responders’ who never gain the benefit of creatine.

Just remember that a healthy diet is a key to anyone’s muscle building goals. If you are already consuming enough protein through whole food sources, creatine might not produce expected results. But in Pakistan that is almost always not possible to get high-end protein from whole food sources, so adding a bit of creatine will go a long way in benefitting your goals.