What Creatine Really Does: Myths vs. Facts

Creatine is one of the most studied and widely used supplements in the world. Despite this, it’s still surrounded by myths, misunderstandings, and outdated information. Whether you're new to supplements or already stacking creatine daily, it's time to separate fact from fiction.

Let’s break down the most common creatine myths—and what the science actually says.

❌ Myth 1: Creatine Causes Water Retention and Makes You Look Puffy

✅ Fact: Creatine does increase water retention—inside your muscles, not under your skin.

This means your muscles are more hydrated, fuller, and primed for performance—not bloated. That “puffed” look is actually muscle cell volumization, which helps improve endurance and strength, and may even signal muscle growth.

Backed by science: Studies show that intracellular water retention can enhance exercise performance and recovery. (Greenwood et al., 2003)

❌ Myth 2: Creatine Damages Your Kidneys

✅ Fact: Creatine is safe for healthy individuals when taken at recommended doses.

The myth came from outdated studies where creatinine levels (a breakdown product) were misunderstood. Numerous long-term studies on athletes and non-athletes show no harmful effects on kidney or liver function when creatine is used responsibly.

Evidence-based: A 21-month study in athletes found no negative impact on kidney or liver markers. (Poortmans & Francaux, 1999)

❌ Myth 3: You Need to "Load" Creatine or Cycle On and Off

✅ Fact: Loading can speed up saturation, but it’s not necessary—and cycling isn’t required either.

You can take 3–5g daily and achieve the same results over time. Loading simply gets you there faster, not better. And there's no evidence that long-term use needs cycling.

Quick tip: Choose a high-quality creatine monohydrate (like 200 mesh) for better absorption and mixability.

❌ Myth 4: Creatine Is Only for Bodybuilders

✅ Fact: Creatine benefits more than just muscle growth.

It helps with explosive power, recovery, and even brain performance. Athletes in sports like sprinting, football, swimming—and even cognitive-demanding activities—can all benefit from creatine supplementation.

Emerging research even links creatine to improved memory, cognitive processing, and reduced fatigue in the brain. (Avgerinos et al., 2018)

So, What Does Creatine Really Do?

✅ Increases your muscles' phosphocreatine stores → more ATP → more power & endurance
✅ Helps muscle cells stay hydrated → promotes growth & recovery
✅ Supports brain function and energy
✅ Backed by decades of research and considered safe and effective

Why We Use Creatine Monohydrate in Creatine+

At Edges.Club, we chose 5g of 200 mesh Creatine Monohydrate because it's:

• The most effective, research-backed form

• Micronized for better mixability and absorption

• Clinically dosed, so you get real results with every scoop

We also paired it with BCAAs and collagen to support full-spectrum performance and recovery.

Final Takeaway:

Creatine isn’t hype—it’s science.
Don’t let the myths hold you back. Take what’s proven to work, and fuel your training with knowledge and the right formula.