The Truth About Creatine: Strength, Performance & Breaking the Myths

When it comes to supplements that actually deliver, creatine sits at the top of the list—and for good reason.

What Creatine Actually Does

Creatine is a naturally occurring compound found in your muscles and brain. It's involved in producing quick energy during high-intensity, short-duration efforts—like lifting, sprinting, or explosive movements. Supplementing with creatine (typically as creatine monohydrate) increases your muscle’s phosphocreatine stores, giving your body more fuel to perform hard and recover fast.

Backed by over 1,000 peer-reviewed studies, creatine is shown to:

Improve strength and power output

Support lean muscle growth

Speed up recovery

Enhance cognitive function under stress or fatigue

Aid in cellular hydration and energy regeneration

It’s effective for athletes, weekend warriors, tactical professionals, and even aging adults.

Top 3 Myths About Creatine—Busted

MYTH #1: Creatine is a steroid.
Truth: It’s not even close. Creatine is a naturally occurring compound found in red meat and synthesized in your liver. It has zero hormonal impact and is legal in all sports.

MYTH #2: Creatine causes kidney damage.
Truth: In healthy individuals, no clinical research has shown kidney harm from creatine use. This myth originated from misinterpreted lab values.

MYTH #3: Creatine makes you bloated.
Truth: Creatine may cause increased water retention inside the muscle, not under your skin. That’s a good thing—it improves hydration and performance.

Should You Take Creatine?

If you're involved in CrossFit, lifting, running, tactical readiness, or high-output jobs, creatine is one of the safest, most effective, and most affordablesupplements you can add to your stack.

Recommended dose: 3–5g daily, no need to “load,” and consistency is key.