Man shares before and after of not taking creatine for three months
A man who didn't take creatine for three months revealed the surprising impact it had on his physique.
Many people take creatine as a supplement to help build strength and enhance their overall fitness.
While most creatine comes from diet alone, mainly in protein-heavy foods such as meat and dairy products, the body also produces creatine naturally in your liver, kidneys and pancreas.
As per the Cleveland Clinic, the organs deliver 'about 95 percent of the creatine to your skeletal muscles to use during physical activity. The rest goes to your heart, brain and other tissues'.
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You can also take creatine supplements that often come as powders, tablets, liquids and energy bars.
TikToker Cillian Domican posted a video explaining how his body changed when he stopped taking creatine for a period of three months - and the results left viewers stunned.
At the beginning of the clip, Cillian shares a video of himself while taking creatine, followed by one of him after stopping the supplement.
In the comments, many viewers pointed out that the TikToker appeared to have more muscle mass while taking creatine, while others said he looked 'leaner' when taking the supplement.
Although creatine supplements do not build muscle, they can enhance performance by contributing to rapid energy production.
Harvard Health explains that there is some evidence that creatine supplements can also aid with muscle recovery.
An expert's take
According to nutritionist and fitness expert Alan Aragon, creatine is 'King' when it comes to supplements.
"There’s almost nothing creatine can’t do," he explained in an interview on Steven Bartlett's Diary of A CEO podcast.
"It’s got the musculoskeletal benefit," he continued. "Believe it or not there’s even benefits for creatine on joint health."
Aragon went on to explain that creatine isn't just beneficial for muscle growth and improving athletic performance either, with the supplement also shown to have a positive impact on the brain.
"There are things like improved glucose control, improved memory, different domains of cognition can be enhanced by creatine," he added.
The nutritionist then reveals that numerous studies have been conducted on the impact of creatine, 'possibly over 1000' with the overwhelming majority of research showing 'positive effects'.
"If you were to compare a group taking creatine versus a group not taking creatine, the creatine group would have a 20 percent increase in their lifting capacity," he explained.
"Whereas the non-creatine group will have 12ish percent increase over a typical study length. That is a significant strength gain."
What are the risks of taking creatine?
While creatine is considered safe when taken at recommended doses, some users may experience side effects. These can include water retention, muscle cramps, diarrhoea, and nausea.
As per the BBC, the supplement isn't suitable for individuals with kidney or liver problems or who are on certain medications.
Topics: TikTok, Sport, Health, Food And Drink, Social Media
Lucy Devine