One of the most important positive effects of creatine is the increase in performance during short and intense loads. So you can use more weight (especially in the lower repetition range). Thus, you also have a higher muscle-building potential.
For energy production during strength training, so-called ATP (adenosine triphosphate) is needed. However, the body's own ATP storage is used up after a short time. Creatine helps to produce ATP and fill your energy stores.
Furthermore, creatine has been shown to increase cognitive abilities, so you should consider taking enough even if you're not an athlete.
Creatine is a metabolic product that your body can produce on its own. However, the body's own production is only 1-2 g per day. Furthermore, in foods such as meat, fish, or eggs, creatine is contained in small amounts. To get the positive effects of creatine, however, you would have to consume an enormously high amount of these foods. Therefore, creatine is often taken as a dietary supplement.
Numerous myths surround dietary supplements, such as hair loss, kidney damage, and other health problems. However, as a healthy person, there is no need to worry about side effects. Creatine is one of the best-researched supplements.
Also, the fact that creatine stores water under your skin and makes you look flabby is just a myth. The truth is that water is stored intramuscularly inside your muscles. This has a positive effect on your appearance, not a negative one.
Another misconception when it comes to creatine is the loading phase. Going on a creatine regimen and consuming a high dose initially is unnecessary.
You can supplement creatine throughout. It doesn't matter if you are in a muscle-building phase, a maintenance phase, or a [diet]. The time you take your supplement is not relevant. It is only important that you take 3-5 g daily. Too much creatine will simply be excreted from your body without harming your health.