Creatine is probably one of the most studied sports supplements on the market. And interestingly, despite the massive amount of scientific evidence supporting its safety and efficacy, it continues to be surrounded by myths that refuse to disappear.

If you've ever heard that creatine makes you bald, destroys your kidneys, or just fills you with water, this article is for you.

Myth 1: Creatine is bad for your kidneys

This is arguably the most common myth. The confusion arises because creatine supplementation slightly increases creatinine levels in the blood. In a medical context, elevated creatinine can be an indicator of kidney problems. However, in healthy individuals taking creatine, this increase is simply a normal byproduct of creatine metabolism, not a sign of kidney damage.

Numerous long-term studies have demonstrated that creatine supplementation has no adverse effects on kidney function in healthy individuals.

Myth 2: Creatine causes hair loss

This myth originated from a single 2009 study that showed an increase in DHT (dihydrotestosterone) levels in rugby players taking creatine. DHT is a hormone associated with hair loss in men predisposed to male pattern baldness.

However, this study has never been replicated, and subsequent research has failed to show a significant increase in total testosterone, free testosterone, or DHT with creatine supplementation.

Myth 3: It just makes you retain water

Creatine does draw water into the muscle cells (intracellular water retention). This is actually a good thing! It makes your muscles look fuller and helps trigger protein synthesis.

It does NOT cause subcutaneous water retention (water under the skin) that makes you look "bloated" or "puffy". Any bloating is usually related to diet or a loading phase that causes temporary digestive discomfort.

Myth 4: You MUST do a loading phase

A loading phase (taking 20g a day for 5-7 days) will saturate your muscles faster, meaning you'll see the benefits sooner. However, taking a maintenance dose of 3-5g every day will eventually saturate your muscles after about 3-4 weeks.

Both methods work perfectly. If the loading phase upsets your stomach, simply stick to the daily 5g dose.

Conclusion

Creatine monohydrate is safe, effective, and highly recommended for anyone engaged in resistance training. Stop believing the myths and start reaping the benefits of improved strength, power, and muscle growth.

Pre-workout supplements are probably the category that generates the most questions in our Tijuana store. People want to know if they actually work, if they are safe, and most importantly, which one is the "best".

The truth is, not all pre-workouts are created equal. Some are effectively formulated to boost performance, while others are just glorified, expensive caffeine.

What exactly is a pre-workout?

A pre-workout is a multi-ingredient dietary supplement designed to boost energy, improve focus, and enhance athletic performance during training. They usually come in powder form and are mixed with water 20-30 minutes before working out.

The Ingredients That Actually Work

When you look at a pre-workout label, you want to see clinically effective doses of proven ingredients, not just a "proprietary blend". Here are the heavy hitters:

1. Caffeine

The undisputed king of energy and focus. Caffeine improves alertness, reduces perceived exertion, and can increase power output. A solid dose is typically between 150mg and 300mg.

2. Citrulline Malate / L-Citrulline

This is the ingredient responsible for the "pump". It increases nitric oxide production, which dilates blood vessels, improving blood flow and nutrient delivery to the muscles. Look for 6-8 grams of Citrulline Malate or 4-6 grams of pure L-Citrulline.

3. Beta-Alanine

Famous for causing that harmless tingling sensation (paresthesia). Beta-alanine helps buffer lactic acid, delaying muscle fatigue during high-intensity exercises lasting 1-4 minutes. The effective daily dose is 3.2g to 6.4g.

4. Creatine

While often included in pre-workouts, creatine doesn't have an immediate acute effect. It needs to be taken daily to saturate the muscles. If your pre-workout has it, great, but make sure you are getting 3-5g daily.

How to choose the best one for you

If you train late at night, opt for a stim-free (caffeine-free) pre-workout so it doesn't ruin your sleep. If you want maximum energy, find a well-dosed caffeinated option. Always start with half a scoop to assess your tolerance.