Creatine is one of the most popular supplements among athletes, known for its muscle-building and energizing effects.1
But although creatine is well-known, there is a lot of misinformation out there about this fitness supp. Luckily, we have Myprotein ambassador Cohnan Kotarski to help us separate fact from fiction.
Cohnan walks us through the myths around creatine and sets the record straight. Let's see what he has to say.
1. You Need to Cycle Off of Creatine
Many have the idea that creatine is only safe for short-term use and that it's necessary to cycle off of the supplement after a certain period. But Cohnan explains that creatine is one of the most scientifically-studied supps on the market and has been proven to be safe for long-term usage.
So, if you're only interested in using creatine short-term, that's totally fine. But if you're looking for long-term usage, that is also completely okay, just make sure to take the recommended dosage.
2. Creatine Requires a Loading Phase
There is a widespread rumor out there that creatine requires a loading phase. Cohnan informs us that if you're planning to take creatine long-term, which he advises doing, there is simply no need to load your muscle cells within the first few weeks of taking the supplement.
Cohnan elaborates that all this really does is saturate your muscle cells a little faster, but you'll still achieve the same results if you take the regular five grams a day for two to three weeks.
3. The Latest Creatine is Superior to Monohydrate
Some believe newer forms of creatine to be more effective than the standard monohydrate. Cohnan reveals that any new form of creatine has not been proven to show better results than monohydrate and costs double the amount. If anything, Cohnan believes the results from newer forms of creatine to be less impactful.
So, if you're comfortable with your creatine monohydrate, don't fix what's not broken. There's a reason it's the staple.
Take Home Message
Creatine is an awesome supplement that when taken properly can produce impressive results.
Just remember not to believe everything you hear about this popular supp and seek expert advice from a fitness trainer like Cohnan to best understand how to incorporate creatine into your routine. Now, get on that grind.
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Founded in 2004, Myprotein has a long history of fuelling people’s fitness journeys. As the UK’s No. 1 Sports Nutrition Brand and Europe’s No. 1 Sports Nutrition Brand*, our mission is to provide you with reliable, evidence-based information, and our blog features articles from a trusted network of experts across fitness, nutrition and wellness. *Source Euromonitor International Limited; Consumer Health 2026 edition, retail value sales (RSP), all retail channels, 2025 data
References
- Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. 2019; 11(4):757. https://doi.org/10.3390/nu11040757
