Creatine Myths, Debunked

Let's clear a few things up.

Creatine has a reputation problem. Despite being one of the most researched supplements in sports nutrition, it's still surrounded by myths that stop a lot of women from ever giving it a try. So let's set the record straight, one myth at a time.

Myth: It makes you bloated

Creatine draws water into your muscle cells — and that's actually a good thing. It's part of how creatine supports strength and performance. What it isn't, is the puffy, water-retention feeling people tend to picture. If anything, it's a sign the supplement is doing its job.

Myth: It's just for bodybuilders

This one's outdated. Creatine is now one of the most researched supplements for women specifically, with growing evidence around strength, recovery, and even cognitive benefits. It's not a "bodybuilder" supplement — it's a well-studied tool for anyone who trains.

Myth: It damages your kidneys

Decades of research back up creatine's safety for healthy adults at recommended doses. This myth largely stems from early, poorly designed studies that have since been widely debunked. That said, if you have a pre-existing kidney condition, it's always worth checking with your GP first — as with any supplement.

Myth: You need a loading phase

You don't. Loading (taking a much higher dose for the first week) will get you to saturation slightly faster, but it's not necessary. Taking your regular daily scoop achieves the same result over a few weeks, without the extra effort.

Myth: You'll get bulky

Creatine supports strength and lean muscle tone — it's not going to suddenly change your physique overnight. Building visible size takes a very specific, sustained training and eating approach. A scoop of creatine simply helps you get more out of the training you're already doing.

The takeaway

Creatine is one of the safest, most studied, and most effective supplements available — and none of the myths above should be what's holding you back. If you're ready to see what it can actually do, that's what we're here for.

Ready to start? Mean Peach Creatine — 60 servings, peach flavoured, built for women.