The Top 5 Creatine Myths

Creatine is arguably the most extensively researched supplement on the market. Yet despite the wealth of research, many myths still circulate about this number-one muscle-building supplement.

Below, we debunk the 5 most common myths about creatine:

5. Special forms of creatine are always better

If you read some of the advertising claims made by competitors, you might think that conventional creatine monohydrate isn’t effective.

The fact is, however, that the majority of athletes can benefit from creatine monohydrate just as much as from the sometimes significantly more expensive forms of creatine. The exception is the approximately 10–20% of creatine non-responders who do not respond to creatine monohydrate. These athletes can benefit to a greater extent from other forms of creatine. The combination of creatine with alpha-ketoglutarate is particularly effective because it is highly bioavailable.

4. Loading phases are necessary

It is still commonly recommended to take 20–30 g of creatine during the first few days of supplementation.

However, this recommendation is not efficient, as the body cannot process a large portion of these creatine amounts. Instead, the excess creatine is converted into the byproduct creatinine and excreted in the urine. This not only puts an unnecessary strain on your wallet but can also put a strain on your kidneys.

Peak therefore recommends taking 3–6 g of creatine daily—on training days, preferably before and/or after your workout; on non-training days, in the morning immediately after waking up.

3. Creatine cannot be taken continuously

When taken as described above—3–6 g of creatine daily—creatine can be taken consistently without health risks. In contrast, 4–8-week creatine cycles followed by a break, as is still widely practiced, are considered outdated. When taken continuously and in smaller amounts, results are generally not achieved quite as quickly, but they are longer-lasting and more sustainable.

2. Creatine must be taken with large amounts of dextrose

Many athletes take creatine with large amounts of dextrose. While dextrose and other high-glycemic carbohydrates significantly increase the effectiveness of creatine, they can cause weight gain when consumed in large quantities.

Rather than consuming excessive amounts of carbohydrates, it makes more sense to supplement with fast-acting proteins and insulinogenic ergogenics such as D-pinitol, BCAAs, and 4-hydroxy-isoleucine.

With fast-acting proteins and insulinogenic ergogenics, the amount of carbohydrates needed for optimal creatine uptake by the muscles is far less than what is typically used in practice.

1. Creatine does not interact with caffeine

It is another misconception that caffeine should not be consumed when taking creatine. While it is true that caffeine dehydrates the body and thus counteracts the water retention caused by creatine in the muscles, the dehydrating effect of caffeine is only short-term. If you drink at least 3 liters of water (preferably more) daily, this effect will not compromise the anabolic effects of creatine.

Your PEAK Team

Sources

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Rasmussen, C., et al. Influence of D-pinitol on whole-body creatine retention. Abstract 1147. Annual Conference of the American College of Sports Medicine (ACSM). Baltimore, USA, 2001.
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