Creatine is a carcinogen
This myth originated based on a French study that was later heavily criticized by creatine experts from around the world. The entire study is based on false assumptions and therefore has no basis in reality. Today, research points to the contrary. Specifically, creatine may be used to inhibit the development of certain types of cancer.
Creatine is not a performance enhancer
There is a valid reason for this myth. The fact is that about 30% of people who use creatine experience little or no effect from it. These are so-called "non-responders." It is believed that this is because their bodies have higher natural levels of creatine than other people. However, the conclusion that creatine has no performance-enhancing effect during repeated high-intensity and short-term exercise is completely incorrect.
To get the most benefit from creatine, you need a loading phase.
When creatine was first introduced many years ago, it was recommended to perform an initial loading phase by taking 20-30 grams per day for one week, and then reducing it to a maintenance dose of 3-5 grams to achieve optimal results. However, research shows that a loading phase is not strictly necessary. You can achieve the same concentration of creatine in your muscles if you start taking the maintenance dose right away. It simply takes longer. If you take 20 grams of creatine a day, it takes about 1 week to reach maximum muscle concentration. If you take 2-3 grams a day, it takes about 3 weeks to reach maximum concentration. So the question is not about whether it is necessary or not, but rather a question of patience.
Creatine is harmful to the kidneys
There may be several reasons for this myth, but it most likely arose because the use of creatine can often lead to elevated creatinine levels in blood tests. Elevated creatinine levels can indicate kidney disease, but since creatine intake can cause this specific "side effect," it is completely harmless. However, when getting blood tests, you should inform your doctor that you are taking creatine supplements so that they can take it into account when analyzing your blood levels. That said, there is reason to believe that people who already have kidney disease should be cautious with creatine, but this also applies to many other things, such as high protein intake. However, there is no evidence that creatine is dangerous for healthy people.
Liquid creatine products are better than powder
There are many nutrition companies that sell various liquid creatine supplements, claiming they are superior. Unfortunately, creatine dissolved in liquid has a very short shelf life. If you leave 5 grams of creatine in an aqueous solution for 1 month, you will no longer be able to measure any creatine content. Therefore, you should stay away from liquid creatine products, as they simply contain no creatine at all.
Creatine is doping
People, based on their subjective perception, may consider something a doping agent because it has a proven performance-enhancing effect. But objectively, creatine is not a doping agent. It is a naturally occurring substance found in our muscles. It is also found in various food products, such as different types of meat.
You can get enough creatine through your diet.
Those who are against the use of creatine supplements argue that you can get enough creatine through your diet. If we are talking about creatine in amounts that improve performance during repeated short, high-intensity training, then this is 100% incorrect. To get 5 grams of creatine, you would need to eat about 2 kg of raw meat. Since most people do not want to eat raw meat, the situation is further worsened by the fact that the creatine content in cooked meat is slightly lower.
Creatine is a performance enhancer for all sports
Creatine has a performance-enhancing effect during repeated high-intensity, short-term exercise. This refers to sports such as weightlifting, powerlifting, bodybuilding, sprinting, shot put, etc. If you talk to someone who claims it affects, for example, 5 km running or cycling, turn around and walk away. They have not understood the full mechanism of creatine and the energy pathways it affects.
