Popular misconceptions about creatine supplementation persist despite decades of biochemical evidence. The first myth claims creatine causes water retention—incorrect. Creatine actually serves as a phosphate shuttle, transporting high-energy phosphate groups from mitochondria to muscle contraction sites faster than ATP can diffuse independently through the cytoplasm. The second myth equates creatine to caffeine, suggesting it provides stimulation—also incorrect. Rather than stimulating the nervous system, creatine regenerates ATP in milliseconds, enabling sustained muscle contraction. The third—and clinically relevant—reality is that creatine supplementation genuinely enhances repeated high-intensity efforts by increasing muscle phosphocreatine stores, extending the duration of maximal power output. This mechanism-based approach clarifies when supplementation proves effective: during sports and training requiring repeated explosive efforts, not continuous low-intensity activities. Evidence-based understanding prevents both misuse and missed opportunities for legitimate performance enhancement. Read the full article on GMJ Newsroom.
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