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Before After Creatine Men’s Body Transformation Photos

Contrary to common misconceptions, creatine is not merely a shortcut to bulging muscles; it offers a comprehensive enhancement to your physical prowess, as demonstrated by the individuals featured in these before-and-after images.

Understanding Creatine:

To comprehend the transformative effects of creatine, it’s essential to grasp what this compound is. Naturally present in foods such as beef, chicken, and fish, creatine is also produced within the body, primarily by the liver. Its pivotal role lies in facilitating burst muscle contractions by energizing ATP energy machines within the muscle.

Scientific Backing:

Backed by extensive scientific research, creatine has been a focal point in numerous studies, consistently affirming its efficacy as one of the most potent muscle-building supplements available. 

Supplementing with creatine has long been regarded as an effective means of augmenting strength, size, and general athletic performance. But its benefits go much beyond just bulking up muscles. 

1. Duration of Creatine Use

Understanding the duration for which individuals have been using creatine is crucial in assessing their transformations. Whether it’s a short-term cycle of 30 days or a longer commitment spanning 300 days, the length of supplementation plays a significant role in the observed outcomes.

Short-term users may experience initial gains in strength and endurance, while long-term users might witness more profound changes in muscle mass and performance.

2. Creatine Dosage Demographic

Creatine supplementation dosage can vary based on factors such as age, gender, weight, and individual response. Finding the right dosage for your specific needs is crucial for maximizing the benefits of creatine while minimizing potential side effects. Here’s the recommended dosages for different age and gender:

Male Teens

For teen males, the recommended dosage of creatine typically ranges from 3 to 5 grams per day. This dosage is suitable for supporting muscle growth, strength gains, and athletic performance during the crucial years of physical development. It’s essential for teen males to start with a lower dose and gradually increase as needed, always under the guidance of a healthcare professional.

Male Adult:

Adult males can generally benefit from a slightly higher dosage of creatine, ranging from 5 to 10 grams per day. This dosage provides adequate support for muscle growth, strength gains, and improved exercise performance. It’s advisable for adult males to split the daily dose into smaller increments and consume them throughout the day to enhance creatine absorption and utilization.

Female Teen:

Female teens may also benefit from creatine supplementation, albeit at slightly lower dosages compared to males. For teenage girls, a dosage of 2 to 5 grams per day is often recommended. This dosage supports muscle development, strength improvements, and athletic performance without overwhelming the body’s systems during this critical stage of growth and development.

Female Adult:

Adult women can typically follow a similar dosage range as adult males, ranging from 3 to 7 grams per day. However, individual factors such as body weight, exercise intensity, and hormonal fluctuations may influence the ideal dosage. It’s essential for adult females to start with a conservative dose and adjust based on their response, always monitoring for any adverse effects.

3. Exercise Routine

Creatine doesn’t work on its own; it thrives in synergy with a well-structured exercise routine. The type, frequency, and intensity of workouts. How effectively creatine is utilized by the body. Incorporating both resistance training and cardiovascular exercises ensures a holistic approach to fitness, allowing creatine to amplify your efforts and accelerate progress.

4. Nutritional Intake

Just as exercise complements creatine supplementation, so too does a balanced and nutritious diet. Fueling your body with the right macronutrients and micronutrients supports muscle growth, recovery, and overall health. Foods rich in protein, carbohydrates, and essential vitamins and minerals synergize with creatine to optimize performance and results.

5. Water Retention and Muscle Hydration:

Creatine supplementation has been shown to increase intracellular water retention within muscle cells, which can enhance muscle volume and appearance. However, this effect relies on adequate hydration levels throughout the body. Without sufficient water intake, creatine may not be effectively transported to muscle tissue, limiting its potential benefits. Therefore, maintaining proper hydration is essential for maximizing the muscle-hydrating effects of creatine.

6. Dehydration can significantly impair exercise performance

Dehydration can significantly impair exercise performance and endurance, diminishing the effectiveness of creatine supplementation. When dehydrated, the body may struggle to regulate core temperature, transport nutrients, and remove waste products efficiently.

As a result, the intended effects of creatine supplementation may be limited by fatigue, a decrease in strength, and  in exercise capacity. 

By staying well-hydrated, you can support optimal exercise performance and endurance, which allows creatine to function to its maximum capacity.

7. Electrolyte Balance and Hydration Status

Electrolytes such as sodium, potassium, and chloride play a crucial role in regulating fluid balance and hydration status within the body. Sweating during exercise causes the loss of electrolytes, which must be replenished to maintain proper hydration levels. 

Consuming electrolyte-rich foods and beverages, such as sports drinks or electrolyte-enhanced water, can help support hydration and replenish lost electrolytes, especially during intense or prolonged exercise sessions. You can enhance the effectiveness of creatine supplements and maximize your hydration levels by making sure you are getting enough electrolyte intake.

8. Signs of Dehydration and Hydration Strategies:

It’s essential to be aware of the signs of dehydration and take proactive steps to maintain hydration levels while supplementing with creatine. Symptoms of dehydration may include increased thirst, dry mouth, dark urine, fatigue, dizziness, and decreased urine output. 

To prevent dehydration, aim to drink water consistently throughout the day, especially before, during, and after exercise. Monitoring urine color can also provide valuable insights into hydration status, with pale yellow urine indicating adequate hydration and darker urine suggesting dehydration.

9. Practical Hydration Tips:

  • Drink water regularly throughout the day, aiming for at least 8-10 glasses (64-80 ounces) for most adults, with adjustments based on individual factors such as body size, activity level, and climate.
  • Consume hydrating foods and beverages, such as fruits, vegetables, herbal teas, and electrolyte-rich drinks, to supplement your fluid intake.
  • Pre-hydrate before exercise by drinking water or a sports drink to ensure optimal fluid balance and performance during workouts.
  • Rehydrate post-exercise by drinking fluids containing water and electrolytes to replenish losses and support recovery.
  • Pay attention to thirst cues and drink water whenever you feel thirsty, as thirst is a reliable indicator of the body’s need for fluid replenishment.

10. Recovery and Rest

Rest and recovery are often overlooked yet vital components of any fitness journey. To fully reap the benefits of taking creatine supplements, you must allow your body enough time to rebuild and repair muscle tissue.

Incorporating rest days into your routine, prioritizing sleep, and managing stress levels are key to optimizing recovery and maximizing gains.

11. Combination with Other Supplements

Creatine is often used in conjunction with other supplements or substances to synergistically enhance results. Whether paired with protein powders, amino acids, or pre-workout formulas, combining creatine with complementary supplements can amplify its benefits and support overall fitness goals. However, it’s essential to research potential interactions and consult with a healthcare professional before combining supplements.

12. Following the Creatine Regimen

Consistency is key when it comes to creatine supplementation. Adhering to a regular dosing schedule ensures a steady supply of creatine in the body, maximizing its potential benefits over time. Whether you choose to cycle on and off creatine or maintain a continuous regimen, staying committed to your supplementation protocol is crucial for achieving long-term success.

Side Effects and Safety of Creatine Use

While creatine is generally considered safe for most individuals when used as directed, it’s essential to be aware of potential side effects and safety considerations. These may include gastrointestinal discomfort, dehydration, and interactions with certain medications.

By starting with low doses, staying hydrated, and monitoring for any adverse reactions, you can minimize the risk of side effects and enjoy the benefits of creatine supplementation safely.

No severe case of creatine withdrawal symptoms has been reported.

Men’s Creatine Before and After  Photos

30 Days Creatine Intake

“For the last 30 days I have TRANSFORMATION been taking creatine to see how my body would respond. This is my first time using the supplement and it is one of the most scientifically backed supplements alongside caffeine.

I started with a loading phase for the first 14days of 10-15g per day (taken in 5g doses throughout the day) then for the remainder of the challenge I tapered down to 5g per day. I generally mixed it with oxyshred or BCAA’s.

I found my workouts were so much easier to get through and easier to maintain. A higher intensity throughout them. When I would train previously, I would fatigue about 45mins in and force myself to finish the rest of the session but on creatine I would train all the way to the 60-90min mark without any signs of fatigue. Which lead to heavier weights and more reps.”

IG Credit: @brokashby

Cole’s 30 day Creatine Progression

“people are wondering if I gained weight and the creatine will really only make you gain like half a pound at most. Realistically it’s not gonna get you any weight if you’re looking to gain weight you just got to eat more food in fact why on creatine not only did I not gain weight, I actually lost quite a bit of weight.

I’ve been trying to keep around 200 to 500 calorie deficit for the last hundred days. I’ve gone from a 165 pounds to a 155 pounds but just because saying that does not mean I’ve lost muscle. In fact I’ve definitely gained muscle over that time as well and the creatine does have a lot to help out with that.

Just a couple days ago I hit a new personal best of max benchpress of 246 so that’s a jump of 21 pounds over the last 100 days which may not seem super great to some and may seem insane to others I don’t think I could progress that fast without creatine”

Instagram: @ColeBaker3

Tiktok: @Colebakerrr

Oscar 30 Days Creatine Cycle Results          


“when gym reopened here in spain really helped me as i had access to more weights and more machines than i do upstairs in my home gym and i’ve really felt the differences.  The normal workouts i did before i started taking creatine were no longer hard enough so i had to up the weights and the sets and overall just feeling really strong and the amount of veins that i had was unbelievable”

Follow Oscar journey:

Oscar  IG:  Oscar_jcal10

Youtube: AthleteExpress1

Skinny Teen Transformation – Kristian Creatine before & after 4 weeks

“my first workout with creatine for some reason I thought I was going  to be Rambo. My max bench is 190 at the time. This is 170 I believe I do it for seven. So obviously I did get a lot stronger.

I have to try to do 185. I don’t know how many times I could do that but definitely do it a lot more than I was doing a PPL for 6 days a week . 

I took  20 grams for three days and then got lazy and took 10 grams in the morning for two days. After that, it’s a 5, I missed a few days. The results after 30 days. I think you know there’s a little bit of some more definition but it’s only 30 days so like it’s typically expect too much. I definitely feel better. Anyway, I gained like six pounds. At the beginning I weight 161. Now, going up to 167-169 pounds.”


Here are the legs. I do think my legs got a little bigger too but upper body was main focus. This is post for 30 days. Overall I think creatine was good and I didn’t notice too much of a difference but it works give it some time.”

Youtube channel: KRISTIAN

Mike took Creatine for 14 Days Straight



“I decided to take it for seven days which then turned into 14 days and here are the visual differences between day 1 and 14. showing you the anterior posterior and natural pictures. this is an anecdotal experiment to see the effects of creatine.

However, seven days isn’t enough but I’m in a leaner state in terms of body fat as i am seven weeks off from competition being this lean i think we can see a difference or possibly see a difference in my physique seven days especially with that intramuscular drawing of water to the muscle. This was how i looked at 173 pounds before creatine and this is two weeks after creatine at a peak of 179.8 pounds”

Instagram: @mikediamonds23

300 Days of Creatine Supplementation Before and After


“I had a dream that I made into reality. From skinny (66kgs) to shredded (86kgs). I am sharing my transformation to show you guys if I can do it so can you”

Follow Instagram: @kentoh_

Youtube: K3NTOH

Matt 30 Days Before and After Transformation


“I haven’t used creatine in a couple years so I figured I would use it for 30 days and document my journey. I gained some solid strength and size even though I didn’t have access to a lot of weights. Just remember.. YOU can Workout anywhere!”

Instagram: @mattchoi_6

Before and After Transformation Pics 76 Days

Creatine Transformation BeforeAfter76days

“here is a before and after with 76 days on creatine during this time I was on a maintenance face I didn’t do much in terms of trying to lose fat or put on muscle mass and I took a lower dose around 3 grams a day instead of 5 grams a day. I did one and a half grams in the morning one and a half grams pre-workout and I noticed some definite increases in strength and overall muscle volume improve.

The main benefit was that I got more energy during my workouts and I also saw some improved just cognitive energy in the day to day. Creatine supplementation helps support ATP levels in the body and that’s your main source of energy”

Facebook: thehealthygamerchannel

Jordan 2 Year Body Transformation

Creatine transformation Before and After pics (1)


“This is my 2 year transformation using creatine and protein. When I first start this transformation I weighed 130 pounds and had just got out of military basic training, overall this is about a 2 year transformation. Overall I gained almost 40 pounds of muscle.” -Jordan

Harry 30 Day Transformation Before and After  Pics


“I don’t see that huge of a difference from the 30 days after creatine. I think it probably gotten a little bit more lean and gained a little bit of muscle but again that’s with 30 days of training as well. So that might have just happened from just the training and I don’t know how much the creatine actually affected that. Two benefits that I noticed were the most effective is the actual workout time I’ve noticed that my energy levels are just generally higher and I’ve been able to work out longer so before I was probably in the gym for maybe 45 to 50 minutes a time or each session and now I’m in there for at least an hour. Another thing that ties in with the higher energy levels is I’m able to do more reps as well and that has been incredible so not only have I been able to work out longer I’ve also been able to work out harder so for me energy was probably the number one benefit that I saw from creatine” – Harry G

Harry’s Instagram: @harrygfashion


25 days Transformation before and after 

Before After Creatine

“hey guys, wanted to try a creatine out, the right way and see if I get any strength or size gains from it. I am assuming I will get SOME, i just wanted to see how much SOME, actually was.” -Sven

You can notice the difference in the following 2 videos, first video is the when he first start taking creatine and the second video is 25 days later after. Keep in mind that this is only a 25 day period.

Chad’s 8 Weeks Supplementation Results

Before After Creatine

“This is my before video and I will post my after video in eight weeks showing the results of the creatine. My after video, which is 8 weeks after I started taking creatine.” Chad Grant

Recommended Creatine Supplements

  1. Creatine Monohydrate – Bulk Supplements
  2. Creatine HCL – Kaged
  3. Creatine Capsules – Huge Supplements

When cutting, creatine can support and preserve your muscles by retaining and allowing water into your muscle cells. This promotes muscular growth and protects muscle fibers from damage.

Drinking lots of water when cutting is crucial for this reason as well. During your cutting cycle, it guards against muscle deterioration or injury due to dehydration during your cutting cycle.

According to this study, 4 weeks of rigorous exercise during the cutting phase along with creatine supplementation increased body fat percentage, muscle strength, and power output. 

1. Creatine Monohydrate by NutraBio

Best overall creatine monohydrate

NutraBio Creatine Monohydrate is micronized to 200 mesh, providing easier, faster, and complete mixing, and dissolves easily with no stomach discomfort or cramps. It also buffers lactic acid for added reps and more intense workouts, and does not cause cramping or upset stomach. 

2. Creatine HCL by Kaged

Best overall creatine HCL with zero fillers.

Even though Kaged Muscle Creatine C-HCl has minimal ingredients, it’s a high-quality creatine supplement, especially given its low dosage and affordable pricing for a creatine hydrochloride.

3. Creatine Capsules – Huge Supplements

Best creatine pills for cutting.

Creatine capsules from Huge supplements are one of the best brands for creatine capsules. If you don’t like mixing the powder or if you’re constantly on the go, creatine capsules from Huge Supplements are just as affective as the powder form.


Well, there you have it! Are you currently taking creatine? Are you seeing any difference in your gains and performance? Please share them in the comment section below.


  1. Kley RA, Tarnopolsky MA, Vorgerd M. Creatine for treating muscle disorders. Cochrane Database Syst Rev. 2013;2013:CD004760. 
  2. Candow DG, Forbes SC, Vogt E. Effect of pre-exercise and post-exercise creatine supplementation on bone mineral content and density in healthy aging adults. Exp Gerontol. 2019;119:89-92. 
  3. Chilibeck PD, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L. Effects of creatine and resistance training on bone health in postmenopausal women. Med Sci Sports Exerc. 2015;47:1587-95. 
  4. Dover S, Stephens S, Schneiderman JE, et al. The effect of creatine supplementation on muscle function in childhood myositis: A randomized, double-blind, placebo-controlled feasibility study. J Rheumatol. 2020:jrheum.191375. 



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