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1. The more creatine a person takes the better the results will be. This is a common myth that is spread around and it is not accurate. Many scientists have also looked at ingesting 0.1 grams per kilogram of bodyweight and the end result was that the male athletes excreted 46% of the ingested creatine within 24 hours. The scientists also noted that lower doses of creatine monohydrate (5g/day) will yield an effective result that can even be achieved without employing a loading phase.

2. Creatine has the potential to harm the kidneys and liver. Those with a pre-existing medical condition might wish to avoid using creatine since may lead to a number of problems. The hype centering on healthy people suffering problems has generally been the result of anecdotal reports. One study tracked healthy athletes throughout a five-year period, athletes that used creatine at about 15.75g of creatine per day and displayed no effect related to renal problems or kidney stress.

3. Creatine is known to cause excess water retention. A very targeted and clear study on the use of creatine noted that after three months of creatine use, many test subjects displayed no significant increases in their body water. In reality, the creatine group study actually displayed greater gains in the areas of total body mass and fat-free mass.

The possibility that inferior-grade creatine may yield the promotion of water gain that can end up with a soft, puffy look. However, there are several reasons why this can be the case. First, it may not be due to the ingestion of creatine, but it can be due to excess sodium. When supplements are cheaply manufactured, excess sodium might be present in the actual finished product.

4. Creatine causes cramping. The idea that creatine use causes muscle cramping is anecdotal with no clinical evidence to support this claim. On the contrary, clinical studies show that creatine use is not associated with cramping.

5. Creatine needs to be taken with a glass of grape juice. The concept behind using creatine with sugar products such as grape juice is a sound one. However, the trick is not the amount of grape juice per serving. Rather, this has to do with the function of insulin in the body. For creatine uptake to feel enhanced, insulin release needs to be clearly and effectively encouraged. Insulin functions can be considered a form of creatine pump designed to push it into muscles. If you are going to use juice, always be sure to get at least 100g of juice for every 5g of creatine you use.

6. The liquid form of creatine works better. The reality of the matter here is that in liquid form, the consumer might not even be getting creatine. Rather, the product might very well be creatinine which is a by-product of creatine breakdown. Creatine, in its original powder form, is much more stable and effective.

7. All creatine products are the identical. Just as there is a major difference between $100 caviar and $15 caviar, there is a major difference between high grade creatine and the lower quality inferior creatine. Those that have followed the history of creatine will know Chinese creatine is the lowest quality product available. Other weak products are those containing contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, can be considered some of the best products on the market.

8. Creatine use is 100% safe. While creatine is non-toxic, creatine use is not wholly risk-free. As with all other nutritional supplements, individuals with pre-existing medical conditions should not take creatine or other sports supplements. So before you begin supplementing with anything, the best advice is to see your physician.

9. Creatine is a product that needs to be taken at a specific time. While there is proof that you can maximize creatine when you take it with a 1:1 ratio of protein to carbs, there is no real evidence suggesting there is a best time to ingest a creatine product. No matter what time you take creatine, you probably will not discover that the time will make a significant difference. It certainly won’t hurt to take the product with post-training protein/carb shake.

10. It is possible to get enough creatine from a diet. The average person will only gain 1g of creatine per day from a traditional diet. When you cook food, a great deal of the creatine found in foods such as beef, cod, salmon, and herring will be destroyed.

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