Creatine: what science actually says (and what's a myth)
In my line of work, bad information costs dearly. In your training, too. Few supplements have as much evidence as creatine — and few carry as many myths. Let's separate fact from smoke.
What it does
Creatine raises your muscles' phosphocreatine stores — the immediate energy system for short, intense efforts. Exactly what you use in a heavy set, a sprint, or when you need to neutralize three threats in ten seconds. Meta-analyses show consistent gains in strength and lean mass when combined with resistance training, plus growing evidence for cognitive function under sleep deprivation. Interesting for someone who lives the night, isn't it?
How to take it
- Dose: 3 to 5 g per day, every day. That simple.
- Loading (20 g/day for 5–7 days) is optional. It fills the stores faster, but the standard dose reaches the same place in 3–4 weeks.
- Timing doesn't meaningfully matter. Consistency does. Take it with a meal to anchor the habit.
- Monohydrate. The "advanced" versions cost more and deliver nothing extra. The science is clear: monohydrate is the gold standard.
Myths I've already taken down
"Creatine destroys your kidneys." In healthy people, decades of studies show no kidney damage at recommended doses. It raises creatinine — a lab marker, not a disease — which confuses tests, not organs. Anyone with pre-existing kidney disease needs medical supervision, period.
"Creatine makes you retain water and look bloated." The extra water goes inside the muscle, not under the skin. That's cellular hydration, not bloat.
"It's a steroid." No. It's a natural compound found in meat and fish. No forensic lab in the world would classify creatine as a steroid.
"You need to cycle it." There's no evidence that pausing helps. The body maintains its own production.
The Lair's verdict
If you train for strength and chase performance, creatine monohydrate is probably the best cost-benefit investment on the market. Cheap, safe for healthy people, with a real effect — the kind of ally I accept on my team.
A word from the Lair: this content is informational and does not replace medical care. Before starting any supplement, talk to a doctor or dietitian — especially if you have kidney conditions or take medication.
The Knight's Arsenal
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Vigilante, obsessed with human performance. He writes so the City can sleep in peace — and wake up stronger.
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