Creatine for 3 months: A trainer's results on muscle and strength

A personal trainer reported that taking 4 grams of creatine monohydrate daily for three months increased her workout output and muscle definition, with only mild water retention as a side effect. Creatine is a naturally produced compound stored in muscles that helps regenerate ATP for high-intensity exercise, supporting strength, endurance, and recovery. The trainer noted no adverse effects despite a sensitive stomach and plans a week-long break. Research suggests creatine benefits older adults and women, potentially slowing age-related muscle loss. Experts advise consulting a doctor for those with liver, kidney, or pancreas conditions, and caution against exceeding recommended daily doses.