Despite being one of the most researched supplements in the world, creatine is still widely misunderstood. From common myths to outdated advice, there’s a lot of confusion about what it does and who it’s for. The truth? Creatine can be a powerful performance tool — not just for bodybuilders, but for everyday athletes, older adults, and anyone training hard.
Let’s clear up five of the most common creatine myths so you can decide with confidence if it’s right for you.
Myth 1: Creatine is only for bodybuilders.
Truth: While it’s popular in the bodybuilding world, creatine benefits anyone training at high intensity. That includes athletes, weekend warriors, and even older adults looking to maintain muscle mass and functional strength. Creatine helps regenerate ATP (your cells’ main energy source), which means more power for lifting, sprinting, HIIT, and better recovery between efforts.
Myth 2: Creatine causes bloating and water retention.
Truth: Creatine pulls water into your muscle cells, not under your skin. This type of hydration can actually improve muscle function and give a fuller, stronger look—not a puffy or bloated one. If you’ve avoided creatine because of this concern, it might be time to reconsider.
Myth 3: You need to load creatine to see results.
Truth: Creatine loading (typically 20g/day for 5-7 days) helps saturate muscles faster, but it’s not required. A steady daily dose of 3-5g will deliver the same benefits over time, without the stomach discomfort some people get during loading. For most, slow and consistent is the way to go.
Myth 4: You have to take creatine immediately after your workout.
Truth: Timing is less important than consistency. While there may be some small benefit to taking creatine post-workout, the most critical thing is to take it daily. Choose a time that fits your routine—morning, pre-workout, or with a meal—and stick with it.
Myth 5: Creatine only affects your muscles.
Truth: There’s growing evidence that creatine may benefit your brain, too. It supports ATP production in the brain, which can help with cognitive function, mental clarity, and mood—especially during times of stress, sleep deprivation, or aging. It’s not just a gym supplement; it’s a full-body support tool.
Still have questions about supplements, performance nutrition, or whether creatine fits into your routine? Sarah Casciato, our Registered Dietitian offers 1:1 appointments to help you cut through the noise and build a nutrition strategy that actually supports your individual goals. Book a session with her, today!
