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July 31, 2024

Myths About Creatine: What’s True and What’s Fiction?

Have you ever heard that creatine is just a trendy chemical for bodybuilders or that it causes water retention and other issues? Let’s find out what’s true and what’s a myth. In this article, we will debunk popular misconceptions about creatine and provide scientifically-backed information so you can make informed decisions about its use.

 

Creatine is one of the most popular sports supplements, and it’s no surprise that many rumors and myths surround it. We will thoroughly examine each one, so you no longer have doubts about its safety and effectiveness. Ready? Let’s go!

What is Creatine?

Creatine is a natural substance primarily found in muscle tissue and the brain. It plays a key role in the production of energy needed for muscle contraction. The human body produces creatine from amino acids obtained from food, particularly meat and fish.

 

So, why add creatine supplements? The reason is that our muscles have limited stores of this substance. When you exercise, especially during intense workouts, these stores deplete quickly. Taking additional creatine helps increase its levels in the muscles, allowing you to train longer and more effectively, enhancing strength and endurance.

 

For athletes and fitness enthusiasts, creatine is a real lifesaver. Research shows that it promotes muscle mass gain, improves recovery after workouts, and can even have positive effects on cognitive functions. This makes creatine not only beneficial but also a safe addition to your training regimen.

Common Myths About Creatine

Myth 1: Creatine Causes Water Retention

This myth is quite common. Many people believe that taking creatine leads to water retention in the body, causing bloating and weight gain. In reality, creatine does help muscles retain more water, but this is not the same as undesirable water retention.

 

Scientific studies confirm that the increase in water content occurs directly within muscle cells, not in subcutaneous tissues. This results in muscles looking fuller and more toned, which is a positive effect for many athletes.

Myth 2: Creatine is Harmful to the Kidneys

Another widespread myth concerns the impact of creatine on the kidneys. Some believe that creatine can overload the kidneys and cause damage. However, numerous studies have shown that for healthy individuals, creatine does not pose a threat to kidney health.

 

Research conducted on healthy adults has demonstrated that long-term use of creatine does not lead to changes in kidney function. It is important to remember that you should consult with a doctor before starting any supplement, especially if you have chronic health conditions.

Myth 3: Creatine Causes Dehydration

Some people think that creatine can lead to dehydration, especially during intense workouts. In fact, proper hydration while taking creatine is a crucial point to consider. Creatine helps muscles retain water, so maintaining fluid balance in the body is important.

 

Recommendations for taking creatine include drinking plenty of water throughout the day, especially during workouts. This helps prevent potential dehydration and ensures the maximum effectiveness of the supplement.

Lesser-Known Myths About Creatine

Myth 4: Creatine is Only for Bodybuilders

Many people think that creatine is exclusively a supplement for those aiming for massive muscles and involved in bodybuilding. However, creatine can be beneficial not only for bodybuilders but also for various sports and even everyday life.

 

Research shows that creatine improves strength, endurance, and recovery speed, making it an excellent choice for athletes in sports such as football, basketball, swimming, and even long-distance running. But its benefits don’t stop there. Creatine can also support cognitive functions, improving memory and concentration, making it valuable for students, office workers, and older adults aiming to maintain an active lifestyle.

 

So, whether you want to enhance your athletic performance or simply boost your daily endurance and mental activity, creatine can be a reliable aid.

Myth 5: Creatine is Not Suitable for Women

There is a misconception that creatine is a supplement exclusively for men and that it might cause more harm than good

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for women. This is not true. In fact, creatine benefits both men and women.

 

Studies show that creatine helps women improve strength, endurance, and muscle mass without negative side effects. Moreover, it can enhance overall physical condition and even cognitive functions. Women who take creatine may also notice better recovery after workouts and reduced muscle soreness.

Myth 6: All Creatines are Equally Effective

Many believe that all types of creatine are equally effective, but this is not entirely true. There are several forms of creatine, each with its own characteristics. The most studied and popular forms are creatine monohydrate and creatine hydrochloride (HCl), both of which have proven their effectiveness and safety in numerous studies.

 

Creatine monohydrate is known for its good solubility and availability, while creatine HCl is often chosen for its better solubility in water and lower likelihood of gastrointestinal issues. The choice of creatine form depends on your personal preferences and goals, but it’s important to remember that not all forms are equally effective. Monohydrate and HCl are considered some of the best options on the market.

Additional Myths and Misconceptions

Myth 7: Creatine Should Only Be Taken During Workouts

Many believe that creatine should be taken exclusively before or after workouts for maximum benefit. However, this is not entirely true. Creatine works by accumulating in the muscles, so it’s important to take it regularly, regardless of workout timing. The best results are achieved by taking creatine daily, even on rest days. This way, your muscles will always be saturated with creatine, providing constant support and enhanced performance.

Myth 8: Creatine Causes Aggression

There is a belief that creatine can cause aggressive behavior or mood swings. This myth likely arose from confusion with anabolic steroids, which can indeed affect behavior. Creatine, on the other hand, does not have such side effects. Scientific studies confirm that creatine does not influence mental state or cause aggression. It is a safe supplement that can be taken without concerns about emotional health.

Myth 9: Creatine Does Not Mix Well with Other Supplements

Some people are afraid to combine creatine with other supplements, fearing negative consequences. In reality, creatine pairs well with most sports supplements, such as protein, BCAAs, glutamine, and others. Moreover, using these supplements together can improve overall results and speed up recovery. The key is to follow dosage recommendations and consult with a doctor or sports nutrition specialist.

Myth 10: The Effects of Creatine Are Temporary

Some believe that the positive effects of creatine quickly disappear after stopping its use. In fact, while creatine levels in the muscles do decrease, its long-term benefits remain. Maintaining muscle mass and improved strength can last for a long time after ceasing creatine intake, especially if you continue with regular exercise and proper nutrition.

Conclusion

We have debunked many myths about creatine and clarified what is fact and what is fiction. Now you have scientifically-backed information to make informed decisions about using this popular sports supplement.

Key Debunked Myths About Creatine:

Creatine Causes Water Retention: False. It retains water in the muscles, which is a positive effect.

  • Creatine Causes Water Retention: False. It retains water in the muscles, which is a positive effect.
  • Creatine is Harmful to the Kidneys: Incorrect. It is safe for healthy individuals.
  • Creatine Causes Dehydration: Not true. Proper hydration prevents this issue.
  • Creatine is Only for Bodybuilders: False. It is beneficial for various sports and everyday life.
  • Creatine is Not Suitable for Women: Myth. It is equally effective for both genders.
  • All Creatines Are Equally Effective: Incorrect. Monohydrate and HCl are considered the best options.
  • Creatine Should Only Be Taken During Workouts: Wrong. Regular intake is important for accumulation.
  • Creatine Causes Aggression: False. It does not affect mental state.
  • Creatine Does Not Mix Well with Other Supplements: Myth. It pairs well with other supplements.
  • The Effects of Creatine Are Temporary: Incorrect. Long-term benefits persist.

Rely on scientifically-backed information when choosing supplements. Creatine can be a powerful tool for improving athletic performance and overall physical condition if used correctly.

 

Always consult with a doctor or specialist before starting any supplements. Your health is the priority.
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