Creatine, Caffeine, and Protein: 10 Common Myths Busted
Share
Supplements and nutrition are often surrounded by confusion. If you’ve ever wondered whether protein is bad for your kidneys, or if caffeine really dehydrates you, you’re not alone. This blog clears up 10 common myths about creatine, caffeine, and protein, using easy explanations to help you make informed choices.
1. Creatine Is Not a Steroid
Many people think creatine is a steroid. It’s not. Creatine is a natural compound that helps your muscles make energy, especially during short, intense workouts. It’s legal, safe, and widely used in sports and fitness.
2. Creatine Doesn’t Cause Dehydration or Cramping
Contrary to old rumors, creatine does not cause muscle cramps or dehydration. In fact, studies show that athletes using creatine may have fewer cramps and injuries than those who don’t use it.
3. Creatine Is Safe for Teenagers
Some worry about teens using creatine. But research shows that, when used properly, it can help young athletes and even children with certain health conditions—without harming their kidneys or liver.
4. Older Adults Can Benefit Too
Creatine isn't just for the young. For older adults, it can help maintain strength, reduce fatigue, and improve daily function—especially when combined with exercise.
5. Caffeine Doesn’t Dry You Out
You may have heard that caffeine causes dehydration. This is not true if you're drinking normal amounts. Having coffee or tea doesn’t make you lose more water than you take in—so it won’t leave you dried out during exercise.
6. No Need to Delay Your Morning Coffee
A trend on social media says to wait an hour or more after waking up before drinking coffee, to avoid an energy “crash.” There’s no real science behind this idea. You can enjoy your morning coffee whenever it suits you.
7. Protein Is Not Bad for Your Kidneys
Some believe that eating a lot of protein damages your kidneys. This myth has been repeated for years, but studies show that even athletes who eat high amounts of protein stay healthy and maintain normal kidney function.
8. Extra Protein Doesn’t Make You Fat
Eating more protein does not automatically turn into fat. In fact, a high-protein diet can help you lose fat and keep muscle—especially if you're cutting calories or lifting weights.
9. High Protein Is Good for Your Bones
There’s a myth that too much protein weakens your bones. Actually, protein can strengthen bones by helping your body build and maintain muscle, which supports bone health.
10. Peanut Butter Isn’t a High-Protein Food
Peanut butter is often marketed as a “great source of protein,” but it’s mostly made up of fat. While it contains some protein, you’d need a lot of it to meet your needs. It’s fine in moderation, but don’t count on it as your main protein source.
Final Thoughts
When it comes to creatine, caffeine, and protein, misinformation can spread quickly. But science shows that these popular supplements are safe and useful when used correctly. Whether you're an athlete, a parent, or just trying to stay healthy, knowing the facts can help you make better nutrition decisions.