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1. The more creatine you take, the better. You’ve seen those sick bodybuilders chugging down 10-20 grams of creatine. Is it worth it? According to scientists at 0.1 grams per kilogram of bodyweight, male athletes excreted 46% of the ingested creatine within 24 hours. Scientists confirmed that lower doses of creatine monohydrate (5g/day) are effective, and that results can even be achieved without a loading phase.

2. Creatine harms the kidneys and liver. Unless you have a pre-existing medical condition, creatine use should not damage your kidneys or liver. Most of the hype has been the result of anecdotal reports. In one study which tracked healthy athletes over a five-year period, football players who used creatine at levels up to 15.75g of creatine per day showed no effect on markers of renal or kidney stress.

3. Creatine causes excessive water retention. A recent double-blind, placebo-controlled study found that, after three months of creatine use, test subjects showed no significant increase in body water. In fact, the creatine group showed greater gains in total body mass and fat-free mass.

Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.

4. Creatine can cause cramping. This idea that creatine is known to cause muscle cramping is purely anecdotal and there is no clinical evidence in support of such a claim. There are no clinical studies showing creatine causes 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. Creatine will work much better in its liquid form. The reality of the matter is that in liquid form, you might not even be getting any creatine as much as a by-product of creatine breakdown. Creatine, in powder form, is a much more stable venture.

7. All creatines are the same. Just as there is a difference between $100 champagne and $15 dollar champagne, there’s a difference between high-quality creatine and inferior-grade creatine. Traditionally, Chinese creatine is a lower quality product, with more contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, are cleaner, purer products.

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 needs to be ingested at a specific time. Yes, it has been proven that you can maximize creatine uptake by ingesting it along with a 1:1 ratio of protein to carbs, there is no real evidentiary information that suggests there is a best time to ingest creatine. Whether you take creatine in the morning, afternoon, or evening there won’t be any significant difference in the end up result. For sheer convenience sake, you may wish to take it with a 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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