✨What are the benefits?
✨Will it make me bloated?
✨Will it make me gain weight?
This is one of the safest and most studied supplements in the industry and I cannot stress the importance of adding it into your daily regimen if you're looking to put on some quality muscle tissue.
Creatine is actually naturally produced in your body and is contained in some whole protein rich foods; specifically beef, tuna, salmon. However, the recommended dose of creatine for females is 5g and males 10g.. in order to get that through food, you'd need to eat about ONE POUND of beef a day.
Benefits? To put it simply, when you workout the creatine in your body becomes depleted which can cause your energy to drop. If your energy levels drop mid workout, you may not be able to push as hard/get in that extra rep/be as energized, had you supplemented with creatine. It helps with overall strength, power, and putting on good quality muscle size.
Bloated? Creatine is stored inside the muscle so there is A POSSIBILITY that it will make your muscles hold onto more water. However, this isn't the same "bloated" feeling you get from eating normal food..it's more of a "pump" in your muscles.
Weight gain? As referenced in the above statement, your muscle MAY hold onto a little water. You are not gaining FAT it's just simply your muscles retaining more fluid. When I started taking creatine for the first time, I personally didn't notice a big difference. I also have noticed if my water intake is high (at least 120oz), I noticed zero change in my weight.
I hope this helps clear up any questions you may have, but if you have more - please ask below!
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