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 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 has the potential to cause excess water retention. A recent double-blind, placebo-controlled study discovered that after 90 days of creatine use in test subjects displayed no significant increase in water in the body. In fact, this creatine group displayed greater gains in total body mass as well as fat-free mass.

It is most definitely possible that there are a number of inferior-grade creatine products that might actually promote water retention that can deliver a soft, puffy look. However, there are a number of reasons that can cause this. First, it might not be due to creatine but, rather, excess sodium might be the cause.

4. Creatine can cause cramping. The notion that creatine is known to cause muscle cramping is anecdotal evidence at best and absent clinical evidence to support such a claim. Rather, clinical studies have displayed the fact that creatine use is not connected to cramping.

5. Creatine must always be taken with grape juice. The notion behind taking creatine with sugary drinks along the lines of grape juice is a sound one. The key to the process is not the grape juice but the serving. The key really is insulin’s function in the body. Insulin serves the function of a creatine pump, it would be pushed it into muscles. Those opting to stay with creatine and juice, use 100g of juice for every 5g of creatine.

6. Creatine works better in a liquid form. In fact, in liquid form, you may not even be getting creatine, but creatinine, a by-product of creatine breakdown. Creatine, in powder form, is extremely stable.

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 always 100% safe. While creatine is a non-toxic compound, creatine use should never be considered risk-free. As with all other nutritional supplements, individuals with pre-existing medical conditions are advised to avoid taking creatine or other sport nutritional supplements. So before you begin taking any supplements, it is best to look toward your physician for advice.

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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