Summary of "I Took Creatine For 365 Days... Here is What Happened."

Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from the Video

Understanding Creatine

Creatine is a natural substance produced by your body and stored in muscles to provide quick energy (ATP) during intense physical activity. Supplementing with creatine increases muscle creatine stores, allowing for more ATP production, which leads to improved strength, more reps, and muscle growth over time.

Choosing the Right Creatine

Avoid fancy, overpriced creatine variants such as ethylester, buffered, or flavored types.
Stick to creatine monohydrate as it is effective, well-absorbed, and cost-efficient.
Always check ingredient labels to ensure only creatine monohydrate is listed without fillers.

Dosage and Supplementation Method

A daily dose of 5 grams is sufficient for most people.
Bigger individuals can take slightly more (6-7 g), while smaller individuals may take slightly less.
Consistency in taking creatine is more important than exact dosing.

Loading vs. Non-Loading Phase

Loading phase: Approximately 20 g per day for 5-7 days to saturate muscles quickly, then drop to 5 g daily.
Non-loading phase: 5 g daily from the start, saturating muscles over 2-3 weeks.
Both methods are equally effective long-term; however, loading may cause stomach discomfort.

Timing and Mixing

Timing of creatine intake does not significantly affect results; the best time is whenever you remember to take it.
Creatine is commonly mixed with protein shakes or water.
Avoid mixing creatine directly with caffeine; if consuming both, separate intake times.

Results After 365 Days of Creatine Supplementation

Strength: Gradual increase in strength and endurance, allowing for more reps and heavier weights.
Muscle Appearance: Muscles appeared fuller and thicker due to water retention inside muscle cells, not under the skin.
Recovery: Improved recovery with less soreness, enabling more frequent training sessions.

Myth Busting

Creatine does not cause hair loss; hair loss is genetic.

Creatine does not cause excessive body hair growth.

Creatine is safe, effective, and one of the most affordable supplements for muscle and strength gains.