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 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 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 always 100% safe. While creatine is a purely non-toxic product, creatine use does not come without any risk. As is the case with all nutritional supplements, individuals that possess pre-existing medical conditions and must not take creatine or other sports nutritional supplements. That is why it is best to speak with a physician prior to use.

9. Creatine must be taken at a specific time. While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there’s a best time to take creatine. Whether you take it in the morning, afternoon, or evening probably won’t make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.

10. It is possible to procure adequate amounts of creatine in a diet. The average person will absorb roughly 1g of creatine per day from the average diet. The creatine found in foods such as beef, cod, salmon, and herring will often be destroyed by the flames when you cook it.

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