I have written papers on creatine and you may be wondering if creatine is this powerful there must be some bad side effects right? No there aren't any side effects some bloating or gut pain in some people but the cases are there is not much to worry about.  Creatine has the same chemical body as an amino acid and on top of that, your body makes creatine. Your body makes about a gram of creatine a day. When you supplement creatine on top of that you raise those natural levels by about 30 percent.  As I have said before there are many different types of creatine but the best working is also the cheapest and that type is creatine monohydrate. Creatine can come in both powder and pill form.  When supplementing creatine there are two ways you can do it. The first way is a loading phase where in about you a week you take about 20 grams of creatine per day followed by a maintenance period of five grams per day for a month or so. The second way is to start out by taking five grams a day and keeping that five gram number as long as you want. This style does the same as a loading phase just over a longer time. With creatine you have to have it saturate your muscle and a loading phase does that in about a week. Whereas not running a loading phase it will take about two to three weeks.