A friend of mine started taking creatine a few months ago.
At first, she was worried—would she feel bloated? Would the scale go up too much?
But after a few weeks, she noticed she was lifting heavier, recovering faster, and even feeling sharper at work.
Now, she swears by it.
But here’s the thing—creatine isn’t for everyone. Let’s break down the pros and cons so you can decide if it’s right for you.
The Pros
– More Strength – You’ll likely lift heavier and do more reps, which can lead to more muscle gain.
– Helps with Aging – It can slow down muscle loss as you get older.
– Better Brain Function – Research shows it can sharpen your thinking.
– Improves Endurance – If you’re into running or sports, it could be a plus.
The Cons
– Possible Bloating – A small percentage of people feel extra water retention.
– Scale Weight Increases – Your muscles hold more water, so the number on the scale may go up. If that stresses you out, keep this in mind.
– Not Everyone Responds – Some people see great results, others don’t notice much.
The Best Way to Take It
Stick to creatine monohydrate—it’s cheap and effective. No need for fancy versions.
For a precise dose, take 0.1 grams for every kilo of body mass. But if you want a simple guideline, aim for 3-5g per day, even on rest days.
By the way, here are 3 more ways I can help you improve your strength, physique and gym confidence:
1. Grab a free copy of my new book – Lower Body Workouts for Women
If you’ve been doing random exercises at the gym without a plan, this is for you. Steal one of my favourite workout templates to build strong and toned legs! Click here to grab your free copy.
2. Join Our Strong Not Skinny Program
I’m putting together a new Strong Not Skinny group at the end of this month… stay tuned for details. If you’d like me to create a brand-new strength program for you each month so you can build strength and muscle, join our WAITLIST HERE, and I’ll give you first access before spots open to the public.
3. Learn more tips and tricks on any one of my socials below:
