Creatine: Myths vs. Facts
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Creatine is one of the most researched and used supplements in the world of sports. Yet, it remains surrounded by many myths that sometimes discourage athletes or beginners from using it. Let's take a look at what's true and what's false.
Myth 1: Creatine is an anabolic steroid
❌ False.
Creatine is an amino acid naturally present in muscles and certain foods (meat, fish). It works by increasing the production of ATP, the muscles' immediate energy source. It has nothing to do with steroids.
Myth 2: Creatine makes you swell with water and “puffy”
🟠 Half true.
Yes, creatine attracts water into the muscles (intracellular hydration), but this improves performance and recovery . The visual “bulking” effect is minimal and beneficial for muscle tissue.
Myth 3: Creatine damages the kidneys
❌ False (in healthy people).
Hundreds of studies show that creatine is safe when consumed at recommended doses (3 to 5 g per day). Kidney problems only affect individuals who already have kidney disease.
Myth 4: Creatine must be cycled (must take a break)
❌ False.
There is no need to cycle. Creatine can be taken continuously, as long as you stick to the recommended dose.
Myth 5: Creatine is only good for bodybuilders
❌ False.
Creatine benefits bodybuilders as well as endurance athletes, the elderly (prevention of sarcopenia) and even cognitive health.
Fact: The Real Benefits of Creatine
✅ Improved strength and power
✅ Better recovery after exercise
✅ Increase in lean muscle mass
✅ Positive effects on brain health
Conclusion
Creatine is a safe, effective, and versatile supplement . It's not a steroid, it's not dangerous, and it's not just for bodybuilders. In fact, it's one of the most useful supplements for anyone looking to improve their performance and overall health .