Creatine: Clearing Up the Myths and Highlighting the Benefits

Let’s talk about creatine. Chances are you’ve heard it mentioned at the gym, or maybe you’ve seen it on the shelf and wondered if it’s worth the hype. Here’s the truth: creatine is one of the most researched supplements out there—and for good reason.

Creatine helps your muscles refuel their energy stores (ATP), which means more power and better performance during those heavy lifts or high-intensity workouts. Studies show that just 3–5 grams a day can lead to noticeable improvements in strength, muscle growth, and recovery.

And it doesn’t stop there—research suggests creatine can also support brain function, especially when you’re tired or under stress (Persky & Rawson, 2007; Avgerinos et al., 2018).

Busting the Myths

• “Creatine makes you fat.”
  Nope. It just helps your muscles hold more water inside the cells, which actually makes them look fuller—not fatter.
• “Creatine is a steroid.”
  Wrong. Creatine isn’t hormonal—it works by fueling energy production in your muscles.
• “Creatine damages your kidneys.”
  For healthy people taking normal doses, decades of research proves creatine is safe (Kreider et al., 2017).
• “Creatine causes cramps or dehydration.”
  Science says otherwise. Some studies even suggest it may help reduce cramping in certain situations.

How to Use It

Keep it simple:

• Take 3–5 grams of creatine monohydrate daily.
• No fancy loading phases are necessary.
• Timing doesn’t really matter—take it with a meal if you prefer.
• Vegetarians and older athletes may benefit even more since natural creatine levels are usually lower.

Of course, creatine isn’t a magic powder. It works best when paired with consistent training, good nutrition, and recovery. If you’ve got underlying health conditions, check with your doctor first.

The Bottom Line

Creatine is safe, effective, and affordable. It’s not hype—it’s one of the few supplements proven to help you train harder, recover faster, and even think sharper.

At Trident Athletics, our job is to help you train smart and get stronger the right way. If you’re showing up consistently, fueling your body well, and adding creatine to the mix—you’re setting yourself up for real results.

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