My last in-depth piece on the latest research for how creatine supplementation could be the secret weapon for endurance performance received a lot of feedback and comments.
Surprisingly, I got quite a few replies with questions about using creatine.
Many of these were questions formed from long-standing myths about potential issues or side effects of taking creatine.
Since I received well over 150 replies and I haven’t yet been able to get back to everyone, I thought I would use this article to address some of these myths.
Plus, I’ll be able to dig a little deeper into how many of these myths started and the science and specific studies that have busted them.
Myth #1: Creatine Causes Weight Gain
The belief that creatine causes weight gain likely originated from the fact that the early study and adoption of creatine came from bodybuilders and powerlifters.
Specifically, many bodybuilders and powerlifters noticed rapid weight increases during the first week of supplementation.
Much of this stemmed from the traditional “loading phase”, which is a protocol where athletes consume 20 grams per day for 5–7 days to quickly saturate muscle creatine stores (another myth I’ll debunk later in this email).
This rapid intake leads to an increase in intracellular water retention within muscle cells.
Storing more water in the muscles will cause temporary weight gain, but it’s avoidable and may actually be a benefit to endurance athletes.
The science that busted this myth
As I mentioned quickly, multiple high-quality studies have since clarified that the weight gain associated with creatine is modest, temporary, and mostly water and not fat. Powers et al. (2003) Kreider et al (2007).
In fact, the small amount of additional water is typically stored within the muscle cells (where it belongs).
This can even be beneficial for muscle function, especially during long runs and workouts, as it will help you stay hydrated.
This temporary gain in water weight can also be avoided if you skip the loading phase.
Research shows that muscle creatine stores can still be fully saturated over 3–4 weeks with a smaller daily dose, minimizing any noticeable water retention or body weight changes.
I also feel the need to add a small caveat here and say that creatine supplementation can actually cause “weight gain”, but in a good way (and not how the myth originated).
Creatine is widely regarded as one of the most effective performance enhancing supplements and this is because of how well it helps build and maintain lean muscle, especially in older athletes.
There’s a lot of research to support this, so a good way to summarize is to look at the 2017 meta-analysis of 22 studies which showed older adults supplementing with creatine gained ~1.4 kg (3lbs) more lean mass on average than non-users during training.
Lean muscle is extremely important and beneficial to health and performance so this added weight is actually a big benefit.
Myth #2: You Need a Loading Phase for Creatine to be effective
As I hinted at earlier, the initial protocol for creatine supplementation was to begin with a loading phase of about 20 grams per day for 5-7 days.
The loading phase recommendation dates back to early creatine research in the 1990s, when scientists aimed to find the fastest way to saturate muscle creatine stores.
This rapid increase was useful for researchers who wanted to observe performance effects in a short study window.
As a result, supplement companies adopted the loading phase as the “standard” method for creatine use.
However, what was lost in translation was that a loading phase isn’t the only way to saturate muscles, it’s just the fastest.
Thus, the misconception that loading is required for creatine to work took hold and spread widely in fitness circles.
The science that busted this myth
Several studies have since confirmed that muscle creatine stores can be fully saturated without loading.
The saturation just happens more gradually.
One key study by Hultman et al. (1996) demonstrated that taking 3-5 grams of creatine per day for 28 days produced similar muscle saturation levels as the traditional loading protocol.
So, if you do decide to supplement with creatine, the choice is yours as to whether you aim to quickly saturate the muscles or if you prefer the gradual method. Both have their pros and cons and it’s personal preference.
That said, it’s still recommended to maintain a daily dosage of 3-5 grams per day to keep the muscles saturated.
The research is pretty clear about this being the most efficacious dose when it comes to overall health and performance.
Myth #3: The Benefits of Creatine are Mainly for Weight Lifters
If you’ve heard or read about creatine before, it was likely in the context of building muscle mass and boosting lifting performance.
This long-standing association has fueled the myth that creatine is only useful for strength and hypertrophy training, and that it offers little to no benefit for endurance athletes.
Like many of the myths on this list, the origination of this misconception stems from the focus of the early research.
Since initial research mainly focused on the benefits creatine conferred to explosive power and maximum strength, many assumed that creatine’s benefits wouldn’t translate to endurance athletes.
It was mistakenly believed that because creatine primarily supports ATP regeneration for short, intense efforts, it wouldn’t contribute to performance during longer, steady-state activities.
The science that busted this myth
More recent research has shown that creatine does much more than just boost short-term energy.
In fact, creatine has been shown to be one of the most effective supplements for endurance performance.
While an in-depth look at all the research would make this article far too long, here’s a brief look…
- A 2003 study found that creatine supplementation improved time to exhaustion during high-intensity cycling efforts and reduced lactate accumulation, which can delay fatigue in endurance events.
- Another study published in Metabolism (1998) examined creatine use in triathletes and reported improved anaerobic performance and faster interval recovery without negative effects on endurance capacity.
- A 2021 review emphasized that creatine enhances glycogen storage when combined with carbohydrates, which is critical for marathon runners.
- Additionally, creatine has been shown to reduce markers of muscle damage and inflammation and may act as a buffer for lactic acid, helping neutralize hydrogen ions and delay the onset of muscle acidosis.
If you are interested in a full write-up and in-depth look at the research on how creatine can improve endurance performance, check out our article here.
Myth #4: Creatine Causes Hair Loss
I’ll admit, this is the myth that made me most hesitant a few years ago when I first started looking into creatine.
It’s a little vein, but as someone who’s already losing their hair I didn’t want to do anything that might hasten this process.
But, this myth is the result of one poorly interpreted research study.
In 2009, a study involving rugby players reported a 56% rise in DHT after a 7-day loading phase of 25 g/day of creatine.
For those that don’t know, DHT has been linked to some (but not all) occurrences of hair loss.
Thus, the theory that creatine supplementation leads to hair loss gained some momentum and has persisted to this day.
The science that busted this myth
First, this has been the only study that has demonstrated these types of changes in DHT and has not been able to be replicated.
Second, and the more important point, is that this study did not evaluate actual hair loss—only hormone levels.
Like a lot of research, especially when it comes to nutrition, we need to be careful about the leaps we take with changes in specific measurements or variables and actual outcomes.
Finally, a 2021 systematic review by the same sports nutrition group eventually concluded that: “current evidence does not indicate that creatine supplementation… causes hair loss/baldness
Myth #5: Creatine Isn't for Women
Historically, creatine marketing catered almost exclusively to men.
The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness.
It’s no surprise then that the myth has persisted that creatine wasn’t effective or designed for women.
The science that busted this myth
Luckily, nutrition and sports performance researchers have started to focus more attention on the unique differences and needs of women and using women as research participants.
In addition to many more recent studies demonstrating that creatine is just as effective for women as it is for men at enhancing strength, lean mass, and muscular endurance, a 2021 study published in Nutrients also highlighted that creatine can help women…
- Reduce fatigue.
- Improve high-intensity performance.
- Support muscle strength, bone density, and mood regulation in women during and after menopause.
- Maintain lean muscle mass and support cognitive function during hormonal fluctuations, especially as estrogen declines with age.
Myth #6: Creatine Causes bloating and stomach problems
One of the most common concerns surrounding creatine supplementation is that it causes bloating, stomach discomfort, or digestive issues.
I know this is definitely a strongly held myth that I hear from runners who fear (or may have experienced) stomach issues when using creatine.
And honestly, this is the myth on this list that is closest to the truth – because creatine can cause these issues.
But, the problem isn’t creatine itself.
Rather, it’s the way many low-quality creatine supplements are formulated.
A lot of cheaper creatine powders use a larger particle size to save money during the manufacturing process.
These large, irregular particles don’t dissolve completely, creating an osmotic effect that draws water into your intestines.
This leads to bloating, cramping, and the urgent bathroom visits that make you question whether the benefits are worth it.
Luckily, research has caught up and we now know there are forms of creatine that are more bioavailable and better absorbed by the body, leading to less stomach issues.
Finally, a creatine thatis easier on the stomach than traditional powders
Most creatine supplements suck for runners because they’re not designed for the specific needs and challenges of endurance athletes.
Bodybuilders don’t mind grainy powders and they consider stomach distress a mild inconvenience.
But runners need convenience and something that is going to be easy on their stomach. GI issues are no joke when you’re miles from a bathroom.
That’s why we created MAS Creatine. Creatine gummies designed for the needs of endurance athletes.
MAS Creatine: Developed Specifically for Endurance Athletes
Most creatine supplements suck for runners because they’re not designed for the specific needs and challenges of endurance athletes.
Bodybuilders don’t mind grainy powders and they consider stomach distress a mild inconvenience.
But runners need convenience and something that is going to be easy on their stomach. GI issues are no joke when you’re miles from a bathroom.
That’s why we created MAS Creatine. Creatine gummies designed for the needs of endurance athletes.
What Makes MAS Creatine Better?
We’ve formulated our Creatine Monohydrate gummies to provide the purest and most effective form of creatine available, with no fillers or unnecessary additives.
Our gummies are…
- Designed to be absorbed quickly so they are gentle on the stomach
- Formulated to avoid the bloating you typically find with traditional creatine powders
- 100% soluble to eliminate water retention and increase absorption
- Delicious, convenient & easy to take with you so you stay consistent
- Only what you need. No Bloat. No Gas. No additives
Our gummies are made with micronized creatine, which is a 100% soluble type of creatine with superior bioavailability.
That means they are specifically formulated to be…
- Absorbed quickly so it’s gentle on the stomach
- Eliminate water retention
- Doesn’t give you the bloated feeling you may have experienced with traditional creatine powders.
Plus, unlike a lot of gummies on the market, our gummies contain no fillers or unnecessary additives.
What that means for you is that you get a pure, fast-acting creatine that fuels your muscles, enhances your performance and helps you recover every time you train.
- Formulated by Sports Scientists
We spent almost a year in development with our sports science team and manufacturer to make sure we got this product just right!
We dove into the research on what types of creatine were based absorbed and how we could formulate to eliminate many of the traditional drawbacks of creatine.
Then we considered the delivery mechanism. Traditional powders require mixing, often taste bad, make precise dosage difficult and are hard to take with you.
The result is a gummy that is not only delicious, but cutting-edge in its formula.
