Creatine is an organic acid that is naturally produced in our body. The quantity of creatine present in our body and that which we get through meals is nowhere near the required quantity for building body mass. Hence, most bodybuilders and athletes go for creatine supplements.
But before you look into creatine’s feasibility in your life and get your doubts, let’s debunk a few myths for you:
Busting Myths About Creatine With Facts
1. Myth: Creatine is harmful to your kidneys and liver.
Fact: Creatine will affect you only if you’re allergic to it or if you have a pre-existing kidney or liver issue. Studies have shown that creatine intake of up to 15.75 gm a day, in the absence of any other supplementation, has no harmful effects on the kidney or liver of male or female athletes.1 2
2. Myth: Creatine is completely safe.
Fact: While creatine is a natural product taking in the form of supplements, it doesn’t come without risks. Similar to other supplements, you should avoid creatine if you suffer from any health issues, such as kidney problems. Also, in rare cases, some people experience diarrhea and tummy aches post creatine supplementation in high doses.3
3. Myth: Creatine builds muscle mass without exercising.
Fact: Creatine results in muscle growth without exercising only in kids who have a muscular degenerative condition. Otherwise, creatine supplementation shows better results, which has been observed with just a single session of resistance training.4
4. Myth: You will lose the muscles as soon as you stop taking creatine.
Fact: Once you stop supplementing, your muscles might look smaller, but they won’t vanish. This is because of lowered water retention due to the lack of creatine. If you’ve gained muscle mass, as long as you exercise, it’ll remain.
5. Myth: Creatine increases weight only by
increasing water retention.
Fact: Creatine does increase the body’s ability to retain water. However, this is minimal and not the actual cause of increased body mass. Studies have shown that creatine affects the body mass more with dry matter growth than with the difference in water volume.5
6. Myth: Creatine should be cycled to get better effects.
Fact: The idea of cycling creatine comes from the habit of cycling steroids to avoid its adverse effects. However, creatine is not a steroid, and there are no benefits
7. Myth: Creatine causes hormonal changes in the body.
Fact: Creatine influences body mass by providing increasing the energy available for training. It does not alter either testosterone, cortisol, or growth hormones in any way.6
8. Myth: Certain forms of creatine work better than the others.
Fact: There are no studies to prove that any products work better than the usual creatine monohydrate powder. It may also be the case that in liquid forms, you get creatinine
9. Myth: The more the creatine, the better the muscle mass.
Fact: According to experts, the amount of creatine required depends on your body weight and type. You’ll need only as much as 0.3 times your bodyweight in kilograms of creatine monohydrate per day (i.e., 0.15 times of bodyweight in pounds per day).
10. Muscle cramps are one of creatine’s side effects.
Researchers have proved repeatedly that creatine does not cause muscle cramps. Any such injuries in athletes have been, insofar, unrelated
Creatine is an organic supplement that will work for healthy men and women, of any age. If you’ve fitness goals in mind, your supplements do not get any more natural than creatine.
|↑1||Mayhew, David L., Jerry L. Mayhew, and John S. Ware. “Effects of long-term creatine supplementation on liver and kidney functions in American college
|↑2||Kuehl, Kerry, Linn Goldberg, and Diane Elliot. “Re: Long-term oral creatine supplementation does not impair renal function in healthy athletes.” Medicine and science in sports and exercise 32, no. 1 (2000): 248-249.|
|↑3||Ostojic, Sergej M., and Zlatko Ahmetovic. “Gastrointestinal distress after creatine supplementation in athletes: are side effects dose dependent?.” Research in Sports Medicine 16, no. 1 (2008): 15-22.|
|↑4||Deldicque, Louise, Philip Atherton, Rekha Patel, Daniel Theisen, Henri Nielens, Michael J. Rennie, and Marc Francaux. “Effects of resistance exercise with and without creatine supplementation on gene expression and cell signaling in human skeletal muscle.” Journal of Applied Physiology 104, no. 2 (2008): 371-378.|
|↑5||Francaux, Marc, and J. R. Poortmans. “Effects of training and creatine supplement on muscle strength and body mass.” European journal of applied physiology and occupational physiology 80, no. 2 (1999): 165-168.|
|↑6||Eijnde, B. Opt, and Peter Hespel. “Short-term creatine supplementation does not alter the hormonal response to resistance training.” Medicine and science in sports and exercise 33, no. 3 (2001): 449-453.|
|↑7||Dalbo, Vincent James, Mike Roberts, Chad Kerksick, and Jeff Stout. “Putting the myth of creatine supplementation leading to muscle cramps and dehydration to rest.” British journal of sports medicine (2008).|