Decoding The Top Myths Surrounding Creatine

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Decoding The Top Myths Surrounding Creatine

Creatine is found in the human body naturally. It aids in improving fitness performance and muscle building. And therefore, many supplements in the market contain creatine as a part of their ingredient.

Creatine monohydrate is a supplement form of creatine that has quickly gained popularity. It helps deal with muscle cramps and fatigue, enabling individuals to train better. Despite the growth in consumption of the supplement, there are common myths associated with its consumption.

Common Myths

Creatine is a supplement that has been researched extensively. Most users of the product tend to have positive feedback of its effect. It is proven effective, safe, and legally cleared for an enhancer.

These myths are commonly generated via two sources. First is the group of individuals who do not have prior experience using it. The second one is via marketing campaigns that mislead the audience.

Creatine is a Steroid and is Hence Banned

As mentioned above, creatine is a naturally occurring substance in the human body. It is found in fish and red meat as well. This disproves the myth and establishes that creatine is far from classified as a synthetic steroid.

Creatine is cleared legally for use by both amateur and professional level athletes. Professional sporting committees globally permit the use of creatine as a supplement.

Creatine is Solely Meant for Bodybuilders

The bodybuilding community is the first to normalize creatine monohydrate as a supplement. However, the substance is effective for all forms of high-intensity and power-based training.

Based on studies, creatine boosts power and elevates performance while indulging in high-intensity training by 15%. In addition to this, the regular use of creatine helps in reducing the recovery time post injuries. Creatine acts as an added benefit for endurance athletes as well.

Regular Use of Creatine Leads to Multiple Health Problems

Creatine as a supplement does not lead to any new kidney problems. If you are healthy and in good shape when you start taking the creatine, there is no need to be concerned about developing any issues.

Studies have shown that individuals with pre-existing conditions showed elevated symptoms. On the other hand, sports players consuming the supplement regularly for prolonged periods indicated no kidney or renal damage signs.

Excessive Weight Gain and Water Retention

There is an increase in body mass in the initial week of using the supplement. An increase of 1 to 2 kgs is noticed in most cases. This is a common effect of the increased water flow into the muscles with the creatine.

As far as water retention is concerned, creatine intake in higher doses leads to water retention. This is not advised. The standard amount of 5 gms a day is recommended by most experts.

If you purchase a cheap product that is not manufactured correctly, it is common to experience water retention. This is because the more inexpensive alternatives tend to have higher sodium.

Creatine Can Be Obtained Naturally From the Diet

Creatine is found in high amounts in fish and meat products. However, this level is determined by the state in which it is consumed. Cooking meat and fish reduces the amount of creatine to a great extent.

An individual, on average, gets only 1 gram of creatine naturally from their diet, which is far lesser than the required amount.


Creatine is a supplement that has tonnes of advantages. It is beneficial to athletes and bodybuilders as it helps them keep up with their strict and intense regimes.

Creatine is also beneficial to individuals who indulge in regular workouts to stay fit. It helps you push your limits and make the best of your everyday activities.


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