Fitness trainer busts creatine myths: Lists benefits, how it works, and more

How to build muscles: The fitness trainer suggested that creatine can be consumed by anyone who strength-trains and wants to build muscle and improve performance (Image: Pexels)

Creatine is fast gaining popularity among fitness enthusiasts for improving endurance and performance during workouts. While there’s justified buzz around the supplement for strength training, a lot of misinformation is also being circulated, far from the truth. Talking more about creatine — how it works, its benefits, and usage guidelines — fitness trainer Raj Ganpath shared a video on Instagram.

What is creatine?

Creatine is produced naturally by the body in the liver, kidneys, and pancreas, and stored in our muscles and brain. However, natural production may not be enough, so people rely on protein-rich dietary sources such as meat, fish, and animal milk, which are rich in this nutrient. Moreover, creatine is also available in the form of powders, capsules, energy bars, and liquids.

Also read | Diet tips: 8 best foods to build your muscles naturally

Ganpath explained, “It’s actually something that we already have to a certain extent in our bodies. It’s also available in a lot of foods that we eat. The point of creatine supplementation is to increase these levels. And no, it’s not a steroid.”

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A post shared by Raj Ganpath (@raj.ganpath)

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How does creatine work?

Creatine helps generate more energy and power, leading to better results with consistent strength training. Sharing an example, the fitness trainer said, “Let's say you can do about 10 reps using some weight in an exercise without creatine. Now, when you start supplementing with creatine, you’ll be able to do about 12 to 13 reps. These additional 2 to 3 reps, when done week after week, add up. They accumulate, and as a result, you end up becoming stronger and more powerful.”

He reiterated that supplementation alone won’t deliver results unless accompanied by consistent strength training for long-term strength and power.

Also read | To build muscles and to stay in peak fitness, here's how much protein you need in your daily diet

Who needs creatine and is it safe to use?

Ganpath clarified that creatine can be consumed by anyone who strength-trains and wants to build muscle and improve performance. It can be taken regardless of age or sex. On its safety, he said, “It is one of the most well-researched supplements on the planet and it has been proven to be safe repeatedly.”

How much to consume?

The fitness coach recommended 3–5 grams of creatine per day, adding that it can be consumed anytime of the day — it doesn’t need to be timed, loaded, or cycled. He suggested starting with 3 grams and increasing gradually.

Things to keep in mind

Ganpath added that the key is to stay hydrated since creatine supplements pull water into the muscles. He recommended, “Just make sure you're drinking enough water, which is about 30 to 40 ml per kilogram of your body weight daily.” He also emphasised that creatine monohydrate is sufficient to do the job.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.