08/21/2026
SUPPLEMENT OR SCAM⁉️
CREATINE: What it actually does vs. what people THINK it does.
Let's talk about one of the most researched supplements in fitness.
And yes...
CREATINE IS NOT STEROIDS.
Let's clear up some of the biggest misconceptions.
MYTH #1: “Creatine is basically a steroid.”
NOPE.
Creatine is a naturally occurring compound that your body already makes and stores primarily in your muscles.
You also get some from foods like meat and fish.
Creatine supplementation simply increases the amount of creatine available to your muscles. Which helps keep muscles hydrated and limits risk of injury.
It's not an anabolic steroid and it doesn't work by altering your hormones the way anabolic steroids do.
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MYTH #2: “Creatine makes you gain fat.”
No.
Creatine can cause an increase in water stored inside your muscle cells.
That's not the same thing as gaining body fat.
You might see the scale move up a little while your muscles look and feel fuller.
Scale weight ≠ body fat.
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MYTH #3: “Creatine gives you huge muscles without doing anything.”
I wish.
Creatine isn't magic powder.
It can help improve your ability to perform repeated high-intensity efforts and can support strength and lean-mass gains when combined with training.
Think of it as:
Training + nutrition + recovery + creatine
Not:
Creatine + couch = jacked.
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MYTH #4: “You need to load creatine.”
Not necessarily.
A loading phase can saturate your muscles faster, but it's not required.
For most people, simply taking around 3–5 grams of creatine monohydrate per day consistently is a straightforward approach.
Consistency matters more than trying to find the “perfect” time to take it.
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MYTH #5: “Creatine will destroy your kidneys.”
For healthy individuals using recommended amounts, the evidence does not support the idea that creatine supplementation causes kidney damage.
Creatine has been studied extensively, including long-term use, and is generally well tolerated at recommended doses.
That said, if you have a kidney condition or another medical issue, don't take fitness advice from Instagram.
Talk to your healthcare professional first.
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SO WHAT DOES CREATINE ACTUALLY DO?
In simple terms:
Creatine helps your muscles rapidly regenerate energy during high-intensity activity.
That can help you squeeze out more quality work during training.
Over time, better training performance can contribute to improvements in strength, power and lean mass.
And that's why creatine monohydrate is one of the few supplements I actually think is worth talking about.
THE SIMPLE VERSION:
Creatine isn't a steroid.
It isn't a fat burner.
It isn't magic.
You don't have to load it.
You don't need to take it at some magical time of day.
It's simply one of the most researched and effective performance supplements available.
And compared with a lot of the garbage sold in the supplement industry...
Creatine monohydrate is pretty boring.
And that's exactly what I like about it.
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ARE YOU TAKING CREATINE?
YES or NO?
And if you're taking it:
3–5g a day?
Or are you still trying to figure out if it's worth it?
Drop it in the comments.
Coach Joe Ronnebaum / Baum Fitness - BAUM SQUAD
Educational content only*
If you have a medical condition, take medications, are pregnant/breastfeeding, or have concerns about supplementation, talk with your healthcare professional before using supplements.
