Creatine: The Myths You Need to Stop Believing

May 31, 2023
Posted by Sam Fink

Creatine is one of the most popular supplements among athletes, bodybuilders, and fitness enthusiasts. It's a natural compound found in our muscles that helps produce energy during high-intensity exercises.

However, there are several myths surrounding creatine that have led to confusion and misinformation. In this article, we will bust the top 7 myths of creatine so that you can be better informed when it comes to your health.

Benefits of Creatine

Before we dive into the myths, let's take a quick look at the benefits of creatine. Creatine has been extensively researched and has been found to have several benefits, including:

Improving muscle strength and power [1]
Supporting endurance during high-intensity exercises[2]
Improving focus [3]
Improving recovery after exercise [4]
Lowering risk of muscle damage and injury [5]

No wonder many athletes, gym enthusiasts, and people just looking to improve their health have turned to creatine to help support their goals.

Top 7 Myths of Creatine Busted

Myth 1: Creatine is a steroid.

This is perhaps one of the most common myths surrounding creatine. Creatine is not a steroid but a natural compound found in our muscles.

Steroids, on the other hand, are synthetic substances that mimic the effects of testosterone in the body.

Myth 2: Creatine is bad for your kidneys.

There is no scientific evidence to support the claim that creatine is bad for your kidneys.

In fact, several studies have found that creatine supplementation does not have any adverse effects on kidney function.[6]

Myth 3: Creatine is only for bodybuilders.

Creatine is not just for bodybuilders. It can be beneficial for anyone who engages in high-intensity exercises, such as sprinting, weightlifting, or team sports.

Myth 4: Creatine causes cramping and dehydration.

This is another myth that has been debunked by scientific research. Creatine does not cause cramping or dehydration, but it can actually increase hydration levels in our muscles, leading to improved performance and recovery.[7]

Myth 5: Creatine is a banned substance.

Creatine is not a banned substance and is completely legal to use. It is not considered a performance-enhancing drug, but rather a dietary supplement.[1]

Myth 6: Creatine is only effective for a short period.

Creatine supplementation has been shown to be effective in the long-term, with studies showing improved performance even after several weeks or months of use.[8]

Myth 7: Creatine causes weight gain and bloating.

Creatine can cause some initial weight gain due to increased water retention in the muscles. However, this is temporary and does not lead to long-term weight gain or bloating.[7]

Some people may stop taking Creatine once they see the initial weight gain, but don’t be discouraged!