Common Creatine Misconceptions
Despite the plethora of research that’s been done, skepticism about creatine use is still pervasive. However, most of it is misguided.
Misconception No. 1: Creatine causes bloating.
When most of us complain of bloating, it’s typically happening due to water being in the wrong places, creating puffiness. But creatine actually pulls water into the right places — your cells and muscle.
Cellular hydration is a good thing and can even help your muscles look aesthetically tighter and more defined. And it shouldn’t make you feel puffy.
Misconception No. 2: Creatine use results in weight gain.
People are terrified about the “weight gain” that comes with creatine use. While yes, you might gain a few pounds when you first start using it, you’re not gaining fat.
The gain comes from the improved cellular hydration I described above. Once you saturate your muscles with creatine, the scale change levels off to a new baseline.
The concept of “good” weight gain might seem counterintuitive for those looking for fat loss, but trust that this modest gain is usually a positive thing and likely supports your end goal.
Misconception No. 3: Creatine is bad for your kidneys.
Current evidence shows that there is no negative impact of creatine on kidney function in healthy people.
For example, one analysis showed that 10 grams of creatine per day over three months did not provoke kidney issues in those without preexisting kidney conditions. In a separate study on post-menopausal women who took 20 grams per day for a week, then 5 grams per day for 12 weeks, their markers of kidney function (such as GFR, or glomerular filtration rate) showed no negative impact.
A lot of the persistent confusion results from an often observed increase in a lab marker called creatinine when using creatine. Creatinine levels can increase with a high protein diet or with creatine use. They also can increase when your kidneys are not working well. However, elevated creatinine does not automatically mean that your kidneys are damaged.
Think of it this way: Your clothes could be drenched due to sweat, or from running through a sprinkler, or for taking a shower with your clothes on. However, just seeing wet clothes does not tell you which was the cause.
If you work up a sweat, you would expect your clothes to be wet. Just like if you increase your protein intake or use creatine supplements — you can expect your creatine to increase. Elevated creatine levels should always be evaluated in context.
You might need to exercise some caution if you have pre existing kidney issues (which often tie back to poorly controlled blood sugar or high blood pressure). As with any supplement or bioactive compound (creatine included), your approach should be individualized and decided on with your doctor.
Misconception No. 4: Creatine is a steroid.
This one is simple: Creatine is definitely not a steroid hormone.
This misconception stems from the fact that creatine serves as an ergogenic aid, or substance that can enhance performance. Several substances, including caffeine, creatine, and steroids, can enhance performance. However, that does not make them equal in function, risk, benefit, or impact.
Some ergogenic aids, such as steroids, have significant risk-benefit considerations. Others, such as creatine, are considered safe in almost all cases.
What Kind of Creatine Should I Take?
Several forms of creatine can be found on the market, but here’s some good news: Creatine monohydrate, the most cost-effective form, is superior and efficacious.
You may see marketing for other “specialty” formulations making claims of superiority, but the evidence just isn’t there.
1st Phorm carries 100% Pure Micronized Creatine Monohydrate, which offers 5 grams of creatine per scoop.
Can I Just Get Creatine From Food?
You can get creatine from food, and you should, but the researched doses that show the most benefit generally range from 5 to 20 grams per day. For context, you’d have to eat somewhere in the range of 2 to 4 pounds of chicken, fish, or beef in one day to get to just 5 grams of creatine.
Consider working with your doctor and dietitian to see if a creatine supplement is appropriate for you. And be assured that the creatine you are getting from food is yet another benefit of a high-protein diet.
How Do I Take Creatine?
There are two common ways people dose creatine monohydrate supplements:
As with most supplements, the best time of day to take creatine monohydrate is when you know you’ll be the most consistent with it. One study, however, did show a slight advantage to one-rep max bench press strength, reduction in fat mass, and increase in fat-free mass by taking it post-workout.
One caveat: Just as with many substances (and even foods and certain medications), some people respond better to creatine than others. It might be worth trying some trial and error (in partnership with your doctor or nutrition coach) with dosing to see if higher doses are tolerated and make a difference for you. Creatine can also be cycled into and out of your supplement rotation every few months or so.
Wrapping Up
It’s easy to focus on attention-grabbing headlines about the newest so-called miracle supplements and fads that hit the market. However, even if they show some benefit, they’re often not as helpful as the well-researched, time-tested standbys.
Core supplements, such as1st Phorms creatine monohydrate, the lineup found in Micro Factor Packet supplements, and quality whey protein powder might feel like old news, but they’ve stood the test of time for a reason.
Be judicious with your supplement choices: prioritize quality, sourcing, and efficacy. And as always, work closely with your physician and health care team to implement, customize, and tweak your supplement plan as you go.
