creatine myths

5 Creatine Myths Debunked

Myths About Creatine

Creatine is considered to be a “staple supplement” among bodybuilders and fitness enthusiasts alike. You will find many folks dumping scoops of this stuff into their blender cups before and after grueling workouts in hopes to get those extra gains of muscle.

Despite its widespread use, countless creatine reviews online, and proven effectiveness, there are still a handful of people that shy away from this supplement. Creatine has been considered as one of the most heavily scrutinized, yet misunderstood, workout supplements on the market today.

Unfortunately, Creatine has evoked much undeserved controversy due to misunderstandings.

Below you will find 5 large myths about Creatine and the proven facts that debunk them.

Let Creatine Rule!

Myth #1: Creatine Destroys the Kidneys and Liver

In Actuality: Probably one the most concerning fears of creatine is that is hinders kidney function by causing kidney stones and makes the liver breakdown. However, thorough research has been conducted regarding the long term use of creatine. Any signs of organ damage due to its use have come back negative, according to research done in 2007 by The International Society of Sports Nutrition. Additionally, there have been several hundred studies conducted on creatine’s negative effects on the blood, and these too have proven creatine to be safe for chronic use.

Myth #2: Muscle Mass will Waste if you stop using it

In Actuality: According to MensHealth, creatine is responsible for inducing water weight and making the muscles appear to be larger than what they really are. However, once you stop using creatine, you will simply lose the water volume, not the muscles. If you continue to lift weights, you will maintain your muscle mass if it has already been built.

Myth #3: Creatine is just as bad as Steroids

In Actuality: Creatine and anabolic steroids are entirely different substances. Creatine occurs naturally in all animal based protein, such as fish, chicken and beef and has virtually no toxicity. Steroids are essentially synthetic testosterone used to create unnatural amounts of muscle mass on the body. Most professional sports associations and the olympics ban the use of steroids, whilst creatine can be freely used.

Part of the confusion may come from the fact that both substances are typically used when extra gains or an increase in performance are needed. But again, one is a natural non-toxic substance, while the other is not.

Myth #4: Creatine Supplementation is redundant since it’s already in food

In Actuality: As mentioned above, natural creatine is found in meat. However, it is only in trace amounts, A minimal dose of creatine is roughly 5 grams, while most bodybuilders intake anywhere from 10 to 20 grams in one serving. You would have to eat 2-3 pounds of steak or 4 pounds of chicken to get the minimal amount. Creatine supplements are rather affordable, and depending on your personal needs, one 600 gram container could last you several months.

Myth #5: Creatine makes you Fat

In Actuality: Creatine does not make you fat. This is another highly popularized misunderstanding about the supplement. Creatine does cause water weight gain, as it holds water around muscle cells. This enables you to train harder and increases stamina while lifting. Before competitions, many athletes will cease using creatine so they can showcase a more ripped look.

According to, the water retention will easily subside once the creatine is no longer used. However, once you have trained harder, you more than likely will have developed greater muscle mass, and in turn, will burn more fat.

So, in conclusion, training with creatine will increase fat loss.

And there you have it…

Backed by hundreds upon hundreds of research and studies, creatine has proven itself to be nothing more than a harmless workout supplement. It is one of the most popular workout supplements available today, along with protein powder, and for many good reasons.

It has been known to:

1. Increase muscle strength and power
2. Helps muscle recovery post workout
3. Enhances muscle energy and slows down protein breakdown
4. Enhances brain function
5. May benefit the skin and nails due to its amino acid nature
6. Improves overall performance in the gym

So next time a fellow gym member tries to discourage you from using creatine, just remember how many folks are unaware of its true benefits.

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