Complete beginner takes creatine for 30 days to show off the impact it really has
So you want to start taking creatine, but aren't sure what to expect – here's what you need to know.
Nicknamed the world's 'most studied supplement', creatine seems to be a must-have for anyone wanting to step up their gym routine, with fitness fanatics and health influencers all raving about the powder.
But if you've never taken the supplement and feel a little nervous about scooping it into your water, here's what happened to one lad who turned himself into a human test subject to document all the changes he experienced.
The experiment was conducted by fitness creator Jeremy Ethier (@JeremyEthier), who enlisted his friend Raza - described as the 'average Joe' - to take creatine every day for 30 days.
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How much creatine should you take?
According to Harvard Health, the recommended daily dose of creatine is three to five grams per day.
However, some people will do what's called a 'loading phase', where they take as much as 20g of the stuff to speed up muscle saturation and see benefits sooner.
"When you first start taking creatine, you actually won't experience any benefit known as 'full saturation'," Jeremy explained. "This is a point when your muscle creatine stores are completely full."
Taking a single 5g scoop a day means that it will be around three weeks before you begin to notice results, which is why people take increased doses to speed this process up.
Potential side effects when starting creatine
However, the loading phase isn't for the weak, as Jeremy notes that people often experience stomach discomfort when going from no creatine to 20g in the space of a couple of days.
Other potential side effects include diarrhoea and nausea.
This is something that Raza experienced, noting that his bowel movements became 'really messed up' in the first few days of his new routine, making his life 'absolutely hell'.
"I had stomach pains out of the wazoo," Raza explained, adding that he also suffered with bloating in his face.
He went on to recall a meal out with his fiancée, which ended with the couple getting a speeding ticket on the way home after he told her: "If I don't go home in the next 20 minutes, I would s**t myself."
Fortunately, the team were able to adjust Raza's creatine schedule, spreading his servings throughout the day and instructing him to take them with water and avoid caffeine and pre-workout powder, as this can increase the risk of stomach discomfort.
After completing his loading phase, Raza was able to scale back to 5g after the first week.
Weight gain is another side effect of taking creatine, as the supplement leads to water retention in the muscles. On average, people taking the supplement will see their weight increase by a couple of pounds, with the gain being evidence that the supplement is working.
Results after 30 days
For Raza, the initial discomfort proved to be worth it, as he was able to level up during his gym during the 30 days.
This tracks with research into creatine, which suggests a person will notice an average strength increase of '30 percent' when using the supplement.
When it came to his body, Raza had noticeable changes: his biceps increased by 2cm, while his shoulders grew by 5cm.
Meanwhile, he didn't notice any changes to his hair - hair loss while taking creatine is a common misconception of the supplement - revealing that his barber hadn't seen 'any noticeable change'.
However, he did note that the supplement wasn't a magic fix-all solution, telling the camera: "Taking creatine is not a magic pill. I still had to watch my nutrition, and I still had to train hard, but it still gave me that little boost being a beginner. I'm definitely going to keep taking it."
"Seeing his arms and shoulders increase that much in 30 days was surprising," Jeremy added.
Topics: Lifestyle, Food And Drink, Health
Brenna Cooper