Creatine Myths: Water Weight, Kidneys, and Loading

Short answer: The three most common creatine worries are mostly misunderstandings. Creatine draws a little water into the muscle, which is normal and is not fat. In healthy people, research has generally not shown that normal creatine doses harm the kidneys, though anyone with a kidney condition should ask their doctor first. And loading is optional, not required. The thread through all three is reading the label so you know the form and the dose.

Myth 1: Creatine is just water weight

Creatine pulls a small amount of water into your muscle cells. That is part of how it is stored, and it is not body fat. An early change on the scale is mostly that.

Myth 2: Creatine harms your kidneys

This is the most common worry. In healthy people, the research has generally not found that standard creatine monohydrate doses harm kidney function, and the International Society of Sports Nutrition has reviewed this in its creatine position stand. That said, if you have a kidney condition or take medication that affects your kidneys, talk to your doctor before starting any supplement.

Myth 3: You have to load creatine

Loading, about 20 grams a day for five to seven days, gets you to the same place faster. Taking 3 to 5 grams a day from the start reaches the same point over a few weeks. Loading is one option, not a rule.

FAQ

Does creatine make you fat? No. It draws a little water into the muscle, which is not fat.

Is creatine bad for your kidneys? In healthy people, research has generally not shown harm at normal doses. If you have a kidney condition, ask your doctor.

Do I have to load creatine? No. Loading is optional.

The Valenco take

Our creatine is one ingredient, 5 grams of creatine monohydrate per scoop, printed on the label, so there is nothing hidden to wonder about. valenco.org.

These statements have not been evaluated by the Food and Drug Administration. No product mentioned is intended to diagnose, treat, cure, or prevent any disease. This article is general information, not medical advice. Talk to your doctor about your own situation.