5 Big Myths About Creatine: What Athletes Need to Know

If you’ve been around the gym scene, you’ve probably heard about creatine. It’s one of the most popular supplements for boosting muscle strength and power.

But with popularity comes misconceptions. Today, we’re breaking down the top 5 myths about creatine and serving the facts you need to know.

But First, What Exactly is Creatine?

Before we discuss the myths, let’s clarify the basics. Creatine is made in the body, mainly in the liver and kidneys, by combining three amino acids: Glycine, Arginine, and Methionine. Chemically, it is called “a-methyl-guanidinoacetic acid” (C4H9N3O2).

Creatine is a naturally occurring compound in small amounts in foods like meat and fish. It’s crucial in energy production, particularly during high-intensity, short-duration activities like sprinting or weightlifting.¹

When you take creatine as a supplement, it increases the phosphocreatine stores in your muscles. This helps your body produce more ATP (adenosine triphosphate), which is the primary energy currency of your cells. More ATP means more energy for intense workouts, potentially increasing muscle strength and power.²

Now, let’s bust some myths!

Myth #1: Creatine is Not Soluble and Must Be Altered for Absorption

This is a big one, folks. You might have heard that creatine isn’t soluble and needs to be chemically altered to be effective. Well, that’s not entirely accurate.

The Truth: Creatine monohydrate, the most common and studied form of creatine, is soluble in water. However, its solubility is limited to some degree. At room temperature, about 14 grams of creatine monohydrate can dissolve in 1 liter of water. But that’s more than enough for the typical serving most athletes use.³

The confusion might stem from the fact that creatine doesn’t dissolve instantly when mixed with water. It takes a bit of stirring and time. But rest assured, it does dissolve, and your body can absorb it just fine without any chemical alterations. Research states, “…but the solubility has no influence on tissue uptake.”⁴

Myth #2: Creatine’s Stability in Solution Doesn’t Matter

Here’s where things get interesting. Some claim it stays stable indefinitely once you mix creatine with water. But is that really the case?

The Truth: Creatine’s stability in solution does matter, and it’s not as stable as some might think. According to respected publications like the Merck Index, creatine is an unstable compound in aqueous solutions. When mixed with water, creatine begins to break down into creatinine, which doesn’t have the same benefits for muscle performance.⁵

This breakdown process, called cyclization, happens slowly at room temperature but accelerates in warm conditions or over time. To ensure maximum effectiveness, avoid preparing creatine hours in advance. Mix it right before drinking, mainly if you’re not using a product like Kre-Alkalyn®.⁶

Myth #3: You Need to Load Creatine for It to Be Effective

You’ve probably heard about “loading” creatine – taking high doses for the first week to saturate your muscles quickly. But is this really necessary?

The Truth: While creatine loading can saturate your muscles faster, it’s not essential for long-term benefits. A typical loading protocol for standard creatine involves taking 20 grams daily for 5-7 days, followed by a maintenance dose of 3-5 grams daily.

However, research shows you can achieve the same muscle saturation by consistently taking 3-5 grams daily. It takes a bit longer (about 3-4 weeks).⁷ So, if you’re patient and want to avoid potential side effects like bloating that can come with loading, the lower daily dose works just fine.

Myth #4: Creatine Needs to Be Cycled

Some folks swear by cycling creatine – taking it for a few weeks, then stopping for a while before starting again. The idea is to prevent your body from reducing its natural creatine production. But is there any truth to this?

The Truth: No scientific evidence supports the need to cycle creatine. Your body’s creatine production doesn’t stop when you supplement with it. Studies have shown that long-term creatine supplementation (up to 5 years) is safe and effective without cycling.⁸

The confusion might come from confusing creatine with other supplements or even anabolic steroids, which do require cycling. Creatine, however, can be taken continuously to maintain elevated muscle creatine levels and reap its benefits.

Myth #5: Creatine Only Benefits Bodybuilders

This myth might keep some athletes from trying creatine, thinking it’s only for those looking to bulk up. But is that really the case?

The Truth: While creatine is popular among bodybuilders, its benefits extend to many athletes. Creatine can enhance performance in any sport that involves high-intensity, short-duration activities.⁹

This includes:

• Sprinters and track athletes
• Football, basketball, and soccer players
• Swimmers
• Wrestlers and martial artists
• Olympic weightlifters

Even endurance athletes might benefit from creatine during high-intensity intervals or strength training sessions that complement their endurance work.¹⁰

Bonus Myth: Other Forms of Creatine are Superior to Creatine Monohydrate

With so many forms of creatine on the market, you might think there’s something better than good old creatine monohydrate. Let’s set the record straight.

The Truth: Creatine monohydrate is not just the original form of supplemental creatine—it’s still the gold standard. Here’s why:

1. Purity and Composition: Pure, finished creatine monohydrate is typically 88% creatine and 12% water.¹¹ This is because creatine naturally bonds with water molecules during manufacturing. This composition is ideal for stability and absorption.
2. Research Backing: Creatine monohydrate is the most studied form of creatine, with over 200 studies supporting its efficacy and safety. More than 70 of these studies have been published in peer-reviewed journals.¹² No other form of creatine comes close to this scientific scrutiny and validation level.
3. The Origin of All Creatine: Here’s something that might surprise you—all manufactured creatine begins its life as creatine monohydrate. Other forms are created by chemically modifying creatine monohydrate. You can’t make any other form of creatine from scratch.¹³
4. Micronized Doesn’t Mean Better: You might see “micronized” creatine and think it’s superior. In reality, micronized means the creatine has been ground down to smaller particles (specifically, to ‘200 mesh’). While this might make it mix easier in liquids, it doesn’t enhance effectiveness.¹⁴
5. Be Wary of Blends: Some products claim to be new “forms” of creatine when they’re just creatine monohydrate mixed with other compounds. Remember, simply mixing creatine monohydrate with another substance doesn’t create a new form of creatine. A chemical reaction with a catalyst is required to create a new compound.¹³

Given these facts, creatine monohydrate remains the most cost-effective, well-researched, and reliable form of creatine for athletes. While other forms aren’t necessarily bad, they often come with a higher price tag without proven superior benefits.

The Bottom Line

Creatine is a well-researched supplement with proven benefits for muscle strength and power. By understanding the truth behind these common myths, you can make more informed decisions about your supplementation strategy.

Remember:

• Creatine is soluble, but mix it fresh for best results.
• Loading isn’t necessary, but it can speed up the process.
• You don’t need to cycle creatine.
• Its benefits extend beyond just bodybuilding.

As with any supplement, it’s always a good idea to consult a healthcare professional or a sports nutritionist before adding creatine to your regimen. They can help you determine the best approach based on your individual needs and goals.

Stay strong, stay informed, and keep crushing those workouts!

References

1. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
2. Wallimann T, et al. Intracellular creatine in energy metabolism. Biochim Biophys Acta. 2011;1814(11):1410-1412.
3. Jäger R, et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383.
4. Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021).
5. O’Neil MJ, editor. The Merck Index – An Encyclopedia of Chemicals, Drugs, and Biologicals. Cambridge, UK: Royal Society of Chemistry; 2013.
6. Mazanov J, et al. Scandals and sport: what have we learned? Int J Sport Policy Politics. 2012;4(2):183-202.
7. Hultman E, et al. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-237.
8. Schilling BK, et al. Creatine supplementation and health variables: a retrospective study. Med Sci Sports Exerc. 2001;33(2):183-188.
9. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
10. Kendall KL, et al. Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men. J Strength Cond Res. 2009;23(6):1663-1669.
11. Jäger R, et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383.
12. Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
13. Andres S, et al. Creatine and creatine forms intended for sports nutrition. Mol Nutr Food Res. 2017;61(6):1600772.
14. Antonio J, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13.