Supplement Myths Gym Bros Keep Repeating

Myth: you need to 'cycle' creatine to avoid your body 'getting used to it'

No credible evidence supports the need to cycle creatine — continuous daily use at standard doses remains both safe and effective long-term, without any documented benefit to periodically stopping and restarting.

Myth: protein needs to be consumed within 30 minutes post-workout or the workout is 'wasted'

As covered earlier, the anabolic window is considerably wider than originally believed — total daily protein intake matters far more than hitting a narrow post-workout timing target.

Myth: more protein is always better, without limit

Beyond a certain point (roughly 2.0-2.2g per kg body weight for most training goals), additional protein provides diminishing returns for muscle building and is simply displacing calories that could otherwise come from carbs or fat.

Myth: natural supplements can't cause any real side effects

As covered with herb-drug interactions, 'natural' doesn't mean automatically risk-free — dosage, individual health conditions, and interactions with medications all still matter regardless of a product's natural origin.