Name: I Took Creatine For 3 YEARS - Here's How It Changes Your Body
Uploaded: 2026-03-01 17:30:06
Duration: 8 min 49 s

Question 1

What does creatine actually do to your body?

Accepted Answer

Creatine doesn’t magically “build muscle” on its own—what it does is help you recycle energy faster. It donates a phosphate to turn ADP back into ATP so you have more instant energy for heavy lifts and short, intense sets. That usually means you can push an extra rep or two and recover a bit better between sets, and that improved training quality adds up over time.

Question 2

Does creatine make you bloated or bulky?

Accepted Answer

Creatine pulls water into your muscle cells, not under your skin. That’s hydration, not fat gain, and it often makes muscles look fuller and more defined. If you’re scared of “bulky,” remember the look is usually just better muscle hydration plus better performance—not sudden fat gain.

Question 3

How much creatine should I take per day?

Accepted Answer

For strength training, performance, and muscle support, I recommend 5g per day to slowly saturate your muscles. For brain and cognitive benefits, studies tend to use around 8–10g per day because your brain stores less creatine than muscle. You don’t need to load it or cycle it—consistency matters most.

Question 4

What is the best type of creatine to buy?

Accepted Answer

Creatine monohydrate is the most researched, most effective, and most affordable form—so that’s the one I stick with. A lot of the fancy versions are just more expensive without being better. If you buy from a reliable, third-party tested source, you can be confident you’re actually getting what the label says.

Question 5

Are creatine gummies effective?

Accepted Answer

I’d be careful with creatine gummies. Independent testing has found that many popular gummies don’t actually contain the 3–5g you need, and some contain almost zero. Creatine can also break down into creatinine during manufacturing, which does nothing for performance—so personally I’m not taking that risk.

Question 6

When should I take creatine—before or after a workout?

Accepted Answer

Timing doesn’t matter that much, so I tell you to pick a time you can be consistent with. I usually take mine before or after training because that’s when I remember. Also take it on rest days so your muscles stay saturated.

Question 7

Do vegetarians need creatine more than meat eaters?

Accepted Answer

If you’re vegetarian, there’s a chance your creatine levels might be lower, so supplementation can be really beneficial. Your body can still synthesize creatine from amino acids, especially if you’re getting a good variety of protein sources. But creatine is one of those supplements where adding it can make a noticeable difference in performance.

Question 8

What happens if I stop taking creatine?

Accepted Answer

If you stop for a few weeks to a month, you’ll basically return to baseline because your muscles won’t be saturated anymore. You’ll keep the muscle you built, but you may lose that “full” hydrated look and the performance boost. That’s why once you start, you kind of have to keep going with it to maintain the benefits.

I Took Creatine For 3 YEARS - Here's How It Changes Your Body

🛍️ Products Mentioned (8)

1 support, accountability & guidance from me:

GYMSHARK CODE SOPHIEREID10

SUPPLEMENTS I use (code SOPHIER to save)

Amazon Product

Epidemicsound Product

mic

tripod

ring light

About This Video

Frequently Asked Questions

🎬 More from Sophie Reid