Many people have a common misconception about creatine intake, thinking that consuming it leads to bloating. But what if the most dominant bodybuilder of all time, Arnold Schwarzenegger, tells you that you’re in the wrong? The Austrian Oak debunked this common myth in the latest edition of his newsletter, Arnold’s Pump Club. 

Arnie is known for his evidence-based research, and this time was no different. He shared a new meta-analysis in which scientists did twelve randomized trials. They found that creatine helps you decrease fat mass. This, however, was just half of the story. Arnie showcased one more study that had more information.

In another study, the researchers observed a group of people who performed minimal resistance training for four months. They compared people who lifted weights and took creatine to those who did not while engaging in the same training. “Across the studies, people taking creatine reduced their body fat percentage by 1.2 percent and didn’t gain any additional fat mass,” the study found.

“Creatine pulls more water into your muscle cells, meaning you have hydrated, healthier muscles — not bloating,” explained Arnie. The list of myths about creatine does not stop there. Many think creatine also causes dehydration. Another study found that people using creatine as a daily supplement had fewer cramps, heat illness, dehydration, muscle tightness, and muscle strain when compared to those who took placebo sports drinks.

After all this research, scientists concluded that creatine increases lean mass and helps you lose body fat. That means you’re gaining muscle without adding any fat. Creatine also gives you a boost during your workouts and burns more calories while supporting your metabolism process. However, finding the right creatine is a task. A study analyzed 175 creatine brands and “found that 88% used a form of creatine with limited or no evidence of effectiveness or safety.” Let’s find out what type of creatine the Austrian Oak suggests.

Creatine monohydrate is the safest: Schwarzenegger

In an earlier edition of the Terminator’s newsletter, he shed light on the importance of consuming the right type of creatine. Arnie shared that, according to the outcome of a study, creatine monohydrate is the safest type of creatine one could go for. The Austrian Oak mentioned that “creatine HCL has better solubility, that does not mean it is better absorbed.“

The Terminator continued further, saying that if any individual wants to buy creatine monohydrates, they should opt for companies that invest in third-party certification. For example, NFS Certified For Sports of Informed Sports. The Austrian Oak emphasized that this is the only way to ensure the quality of the products they’re buying. 

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After the Austrian Oak debunked the common myths about creatine and gave valuable insights on the type of creatine you can go for, will you add creatine to your supplements? Let us know in the comments.