8 Creatine Myths
Why Creatine Keeps Making Headlines
Creatine is one of the most-studied supplements in sports nutrition. Decades of clinical data show it does far more than help bodybuilders bulk up. Yet, persistent myths still scare people away. Let’s separate fact from fiction.
Myth 1: “Creatine is only for bodybuilders.”
Reality: Creatine’s real job is to recharge
ATP is the energy currency every cell uses.
That means:
• More sprint power for runners, soccer players, and HIIT fans.
• Better muscle endurance for people over 50 trying to maintain strength.
• Sharper thinking when you’re sleep-deprived or under stress.¹
Quick fact: Your body makes about 1 gram of creatine daily, which is enough for basic needs, not peak performance.
Myth 2: “It damages your kidneys.”
Reality: Healthy kidneys easily handle the extra creatine you ingest. In studies where volunteers took up to 30 g a day for five years, kidney markers stayed normal.² However, exercise caution and use under physician supervision if you already have kidney disease.
Myth 3: “It causes cramps and dehydrates you.”
Reality: Creatine actually improves fluid balance inside muscle cells. Large trials report no increase in cramps; some athletes even cramp less, likely because their muscles stay better hydrated.
Myth 4: “You must do a loading phase.”
Reality: A short “loading week” (20 g per day) saturates muscles faster, but a steady 3–5 g daily reaches the same saturation in about a month. Choose the approach that fits your routine.
Myth 5: “It’s a steroid.”
Reality: Creatine is an amino-acid derivative found in steak and fish, not a hormone. It has zero structural similarity to anabolic steroids and no direct effect on testosterone.
Myth 6: “You need to cycle on and off.”
Reality: There’s no biological reason to stop unless a clinician tells you to. Continuous daily intake keeps muscles topped up and performance benefits consistent.
Myth 7: “It causes bloating.”
Reality: Creatine pulls water inside muscle fibers, not under the skin. That intracellular hydration can even spark signaling pathways (like mTOR) that help muscle repair and growth.
Myth 8: “Timing is critical.”
Reality: Total daily dose matters more than whether you swallow it before or after your workout. Combining creatine with protein or carbs may boost uptake a little, but consistency trumps perfect timing.
Practical Takeaways
1. Dose: 3–5 g creatine monohydrate per day.
2. Two options:
• Fast track—20 g/day for 5–7 days, then 3–5 g.
• Slow and steady—just 3–5 g from day 1.
3. Timing: Anytime you’ll remember it; many people add it to their post-workout shake.
4. Form: Creatine monohydrate, it mixes well, it’s the most studied, and is equally as effective or greater than any other form.
5. Safety: No evidence of harm in healthy adults; consult a clinician if you have kidney issues.
Bottom Line
Creatine isn’t just for bodybuilders; it’s a well-vetted, budget-friendly supplement that can boost performance, support healthy aging, and even help your brain under pressure. Myths persist, but the science is clear: used as directed, creatine is both safe and effective.
References
(Full citations are provided so you (or your skeptical friends) can check the data yourself.)
Kreider, R.B., Kalman, D.S., Antonio, J., Ziegenfuss, T.N., Wildman, R., Collins, R., … Lopez, H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. JISSN, 14(18).
Antonio, J., Candow, D.G., Forbes, S.C., Gualano, B., Jagim, A.R., Rawson, E.S., Smith-Ryan, A.E., VanDusseldorp, T.A., Willoughby, D.S., Ziegenfuss, T.N. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18(1), 13. https://doi.org/10.1186/s12970-021-00412-w
We all rise together,
David Propst | DMS-C, MPAS, PA-C | Jenerise Blog Guest Writer
