Myth: I can’t take creatine while I play football because it will dehydrate me.

Busted: While it is true that creatine has a hydration requirement because it draws water to you muscle cells. That hydration requirement isn’t any highter than the 1-2 gallons of water you should be drinking everyday for sports in the heat. And contrary to popular belief, b/c creatine can hold intramuscular water, it actually increases your bodies ability to maintain proper temprature in the heat, aiding in performance.

Myth: I heard creatine only gives you water muscle.

Busted: you muscles are 70% water to begin with. But what creatine does is increase strength (thereby increasing performance in the gym) and stimulate satellite cells (cells that aid in repair and building muscle tissue). It does cause muscle volumization (optimizing muscle size) and water retention which can be lost after a cycle is done, but the muscle you gain won’t be lost.

Myth: I don’t like creatine b/c i heard it has side effects like kidney stones, or muscle tears.

Busted: Unless you have a genetic predisposition to kidney infection or related diseases or you use a dosage well outside the recommendation, you should be fine. Recent research suggests there is no longer a need for a loading phase as long as creatine is taken properly. A long term creatine study was done on men and women to seek out evidence of the word of mouth side effects.

No such side effects were discovered…

Cycle on and off your creatine (2-4 wks on, 2-4 wks off) so your body doesn’t become accustomed to the constantly elevated creatine phosphate levels…

Betancourt Nutrition uses di-creatine-malate, it is proven more bioavailable than creatine monohydrate and with less water retention while providing equal if not superior work capacity.