Publication date: December 5 2023, Reading time +/- 4 minutes
Creatine is one of the most popular and researched supplements in the sports world, but many myths also surround this powerful aid. In our in-depth look at creatine, we debunk the biggest misconceptions. From whether creatine is a steroid (spoiler: it's not!), to concerns about hair loss, kidney problems, and cramps – we separate fact from fiction. Plus, we reveal how and when to best use creatine for optimal results. Let's dispel these myths once and for all and discover the true powers of creatine!
Creatine Myths Debunked:
- Is Creatine a Steroid? No, It Is Not! Creatine and steroids are completely different. Creatine is a natural compound, made from three amino acids: arginine, glycine, and methionine. It helps provide energy to your muscles but has nothing to do with muscle growth through hormones, like steroids. Additionally, creatine is sold legally, and steroids are only legal with a doctor's prescription. (1)
- Creatine and Hair Loss: No, creatine does not cause hair loss. This is a misunderstanding with AAS (2). Very often, when people use AAS, they also use creatine. This is unfortunately due to the use of AAS ( anabolic-androgenic steroids).
- Creatine and Kidney Problems: Only a concern with existing kidney problems. For healthy individuals, creatine is safe (3).
- Creatine and Cramps: Research actually shows that creatine can reduce cramps (4). The question more often is, do you drink enough? By this, we mean water, of course!
- Creatine Loading Phase: Need a quick boost? Then try the loading phase. Take 20 grams of creatine per day, divided over 4 days. After that, switch to 5 grams per day for regular maintenance. This method ensures a rapid increase of creatine in your muscles, which can improve your performance. The differences here are small... (5)
Here are the biggest myths briefly debunked!
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