Creatine Bloating Myth

Some people are afraid to drink creatine because someone at their gym told them "it makes you hold water". This misconception started from an oversimplification of how creatine works.

Creatine does in fact make you retain more water, in your muscle tissue! This is exactly what anyone who is looking for a more muscular appearance wants. The misconception comes from people falsely assuming this water storage occurs in places like fat tissue, like traditional bloating, but this is not the case.

Creatine Loading Myth

You may have read about creatine "loading". This is the concept of consuming ~20g creatine for the first week and then moving down to 5g a day after.

This method does allow it to kick in a few days faster, but it's not necessary. If you are looking to be cost effective and can be patient, just stick to 5g per day from the start. Creatine is effective in doses as low as 0.03g/kg of body weight!

If you want your creatine to work ASAP, the 20g/day loading phase for the first week is effective.