I’ve been taking creatine every day for four years – 3 things I’ve learned

ActiveI’ve been taking creatine every day for four years – 3 things I’ve learnedSpoiler alert: it didn’t make me gain a ton weightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

Spoiler alert: it didn’t make me gain a ton weight

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

A man drinking a protein shake

(Image credit: Getty Images)

When it comes to the world of fitness supplements there are many; fromprotein powderto BCAAs, electrolytes, EAAs…the list could go on forever. But one supplement that everyone raves about iscreatine.

I first started taking creatine a month or two after I began lifting weights, back in 2020, as many of the bodybuilders at my gym kept telling me that it’s the one supplement I should “definitely take”. This is probably because creatine is one of the most well researched supplements with several scientific studies proving its efficacy.

“It’s a naturally occurring compound that helps your muscles produce energy, particularly during high-intensity activities like weightlifting, sprinting, or explosive movements,” saysObi Vincent, C4 Energy athlete and ambassador. “When you exercise, your muscles use ATP (adenosine triphosphate) for quick bursts of energy. However, your body only stores a limited amount of ATP, which runs out quickly during intense workouts.

I’ve been training for four years now and I’ve pretty much taken creatine every single day (apart from the odd occasion on the weekend when I’m not training and I forget). It’s the one sport supplement I’m actually glad that I invest in, because it’s significantly helped my training and had a positive impact on my body. Here’s three things I’ve learned from taking it…

1. It didn’t make me gain weight

2. I gained muscle and got stronger

To reiterate this isn’t because taking creatine magically turns you into the Hulk; it’s the energy it gives you which then allows you to push harder in training. Push harder and you’ll get more gains, and that’s exactly what I experienced. The picture on the left, above, is when I started the gym, the one on the right is a year later – I’ve clearly gained some muscle and lost body fat (not creatine’s job FYI). Fast forward to today, and I’ve gained more. In terms of what weights I was hitting, I’ll be completely honest, it’s hard for me to pinpoint exactly what I was doing week to week four years ago. However, for an idea, on the left in the picture below is what I was squatting when I first entered the gym. The one on the right is where I am now. With over 67 kilo difference between the two weights, strength gains have clearly been made.

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T3’s active writer squatting

(Image credit: Future)

3. You need to be consistent

MyProtein Creatine Monohydrate PowderCheck AmazonVisit SiteWhen it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.Optimum Nutrition Micronised Creatine PowderCheck AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.Warrior Creatine Monohydrate PowderVisit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.

MyProtein creatine

MyProtein Creatine Monohydrate Powder

Check AmazonVisit SiteWhen it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.

Check AmazonVisit Site

Check Amazon

Visit Site

When it comes to affordable supplements you can never go wrong with MyProtein. This bag contains around 83 servings of creatine (3g serving) and it’s unflavoured, so you can add it into pretty much anything.

Optimum Nutrition Micronised Creatine PowderCheck AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.

Optimum Nutrition Creatine

Optimum Nutrition Micronised Creatine Powder

Check AmazonVisit SiteThis creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.

Check AmazonVisit Site

Check Amazon

Visit Site

This creatine from Optimum Nutrition is excellent value for money, as it provides you with 186 servings! Ideal if you’re in need of a big re-stock of your favourite supplement. It also mixes very well with water.

Warrior Creatine Monohydrate PowderVisit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.

Warrior Creatine

Warrior Creatine Monohydrate Powder

Visit SiteWarrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.

Visit Site

Warrior serves 5g scoops of creatine, if you’re looking to get a slightly higher supplement intake. It’s also blue raspberry flavoured (although you can get it in unflavoured too) and an absolute steal coming in at under £15. The packaging is also pretty cool.

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1. It didn’t make me gain weight#

2. I gained muscle and got stronger#

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3. You need to be consistent#

1. It didn’t make me gain weight

2. I gained muscle and got stronger

Sign up to the T3 newsletter for smarter living straight to your inbox

3. You need to be consistent