When it comes to supplementation for optimal workout performance, Arnold Schwarzenegger is the man to talk to. On January 13, 2025, he discussed whether you’re wasting your money buying the wrong type of creatine as well as the supplement’s overarching benefits for physical and mental health.
As a former seven-time Mr. Olympia winner, Arnold Schwarzenegger has seen it all on the bodybuilding stage. Following his career in the sport, he successfully ventured into the world of acting, becoming an international fitness icon. His knowledge of exercise, supplementation, and nutrition keeps his fans coming back for more.
Creatine is one of the most widely used supplements in fitness. Its time in the spotlight has continued with several individuals touting its performance-enhancing qualities. But its benefits don’t end there: it’s also received tons of attention because of its neuroprotective properties. Since creatine comes in two different forms, Schwarzenegger took to his latest newsletter to shed some light on the best way to use the supplement.
Arnold Schwarzenegger Discusses If You Are Wasting Money on Creatine, Dismantles Its Most Popular Myths
In the newsletter, Schwarzenegger highlighted the benefits of creatine, including improved memory and intelligence, protection against neurodegenerative diseases, increased energy levels, and enhanced strength.
“Are You Wasting Your Money On Creatine?
Creatine is finally getting the recognition it deserves. Once thought of as a “gym bro” supplement, research shows it does more than build muscle.
Creatine can enhance memory and intelligence, fight neurodegenerative diseases, boost energy, and help you get stronger.”
Schwarzenegger explains that oftentimes, individuals are using the wrong type. Instead of using creatine hydrochloride, he highly recommended creatine monohydrate.
“There’s just one catch: many people are taking the wrong type of creatine — and paying more for a version that might do less.
Research overwhelmingly suggests that creatine monohydrate is the safest, most effective, and most absorbed form of creatine — that everything else is fighting for second place.”
He specified that creatine monohydrate has been widely studied and is the most proven form on the market.
“Creatine monohydrate has been studied for decades, and the consensus is clear: it works. It’s the most proven form of creatine on the market, helping with strength, lean muscle gain, and overall performance. Yet, myths about creatine lead people to skip it altogether or buy less effective alternatives that don’t deliver on many of their claims.”
He addressed two common myths about creatine: that it causes bloating and that other forms are absorbed more efficiently by the body.
- Myth 1: Creatine Causes Bloating
Creatine pulls water into your muscles, not under your skin. While the scale might go up slightly, your muscles are simply better hydrated—making them stronger and healthier. It won’t make you look puffy or fat. - Myth 2: Other Forms Are Better Absorbed
Some companies claim that alternatives like creatine HCL are better because they dissolve more easily in water. While that’s true, solubility doesn’t mean better absorption. Research shows that monohydrate is the gold standard for getting creatine into your muscles.
If you’re looking to try out the supplement, Schwarzenegger said starting with 3-5 grams can boost performance and recovery.
“If you’re interested in strength and muscle gain: Take 3-5 grams daily to boost performance and recovery.”
For cognitive benefits, he suggested users take 5-10 grams daily.
“If you’re interested in cognitive benefits: Research suggests 5-10 grams per day is ideal for improving memory, helping offset sleep deprivation, and fighting against neurodegenerative diseases.”
Creatine has caught the attention of many fitness enthusiasts, not just Arnold Schwarzenegger. Recently, podcast host Joe Rogan and tech mogul Elon Musk praised the supplement, emphasizing its advantages for both muscle growth and cognitive function.
Bottom line: Schwarzenegger asserts that creatine doesn’t cause excessive bloating and that the hydrochloride form is inferior to monohydrate. If you’re after a mental or physical boost, give the supplement a try!
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
Hi Doug ,
Happy New Year !
I have a question for you please . I’m 60 yrs old and in good health . Can I also consume creatine monohydrate while trying to build muscle? Or is it that I am too old to dive into it .
I don’t have any medical conditions except hypertension for which I take Amlopin-5 ( 5gm ) daily
I walk about 8k steps daily and play soccer twice a week .
Kindly advise .
Many Thanks
Much appreciated
Rodney
Happy New Year to you as well, and thank you for reaching out with your question!
I’m not a medical professional, so I recommend consulting your healthcare provider before adding any supplements, particularly given your hypertension and medication use. However, I can share some general insights.
Given that you’re active with regular walking and soccer, creatine might complement your routine well. However, since you’re taking Amlopin-5 for hypertension, it’s important to ensure that adding creatine won’t interfere with your blood pressure or medication. Best regards!