Creatine: five myths that just won't die

“You need to load up first”

Not true. A regular daily dose is enough to saturate your stores — it just takes a little longer.

“You need to cycle it”

There's no need to stop and start again. Consistency remains the deciding factor.

“It's only for men”

There's no basis for that. Creatine is relevant to anyone doing intense, repeated effort.

“It makes you bloated”

Water is stored inside the muscle, not under the skin. The visual effect is usually the opposite of what people fear.

“You have to take it before training”

Timing barely matters. What matters is not forgetting it — which is why it helps to attach it to something already fixed in your day.