Supplements · Feb 24, 2026 · 5 min read
Creatine: Myths vs. Facts
One of the most researched supplements available — let's separate fact from fiction.
Myth: Creatine Causes Bloating
While creatine does cause muscles to hold slightly more water (which can support muscle function), it doesn't typically cause visible bloating or 'puffiness' for most people.
Fact: It Supports Strength & Power
Creatine monohydrate is one of the most well-researched supplements, consistently shown to support strength, power output, and muscle growth when combined with training.
Myth: It's Only for Bodybuilders
Creatine has shown benefits for general strength training, high-intensity exercise, and even some cognitive functions — it's not exclusive to any one type of athlete.
How to Use It
A common approach is 3-5g of creatine monohydrate daily, taken consistently — no loading phase required.
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