9 Common Myths About CreatineYou Probably Heard A Lot Of These
Creatine is a mixture of amino-acids that are created in different organs in the body and stored mostly in the muscles. Creatine’s function is to minimize the feeling of fatigue by giving the cells more energy. In supplemental form, creatine is used to boost muscle growth and enhance performances in athletes. The supplement help athletes increase muscle size, strength as well as improve recovery. Now that you know what creatine is, let’s dive deep and dispel some of the most common misconceptions and myths about creatine that stop most people from taking the safest and the most effective workout supplement ever invented.
#1 Creatine damages the kidney
This theory is a ludicrous supposition and extends from the notion that the kidney is damaged when creatine levels rise. There are lots of studies out there on creatine and kidney function and no damage has been observed so far. In one study, a man with one kidney took a hefty 20g dose of creatine monohydrate for a full week and no problems were found. Perhaps this myth has persisted due to confusion between creatine and creatinine, a by-product of creatine. Realize that consumption of creatine may give you a false kidney test result, but it is not actually harmful.
#2 High doses of creatine give better results
Another common myth with regard to creatine is the notion that taking higher doses leads to quick and better results. This has been proven to be false, as multiple studies have shown that small doses are enough to give good results. Studies show that taking 5g of creatine dose every day is enough for you to see the strength endurance benefits. There’s no need to be taking 20 to 40g of creatine dose daily. By supplementing with 3 to 5g of creatine daily you will see better results within a short time.
#3 Creatine cause excessive water retention
You have probably heard creatine bashers claim that it causes water retention or that the cells expand like water balloons. That’s partly true. You do gain water weight. However, it also gives you a lot of energy for training, promoting weight loss and muscle growth. If you are trying shed off some pounds, then water retention may be a concern for you. But in general cases the benefits of creatine far outweigh this temporary problem. So, yes, you’ll gain water weight, but you will also gain a lot.
#4 It does not need to be supplemented
This is another common supposition. Despite the fact that foods such as tuna, salmon and beef are packed with creatine, the amount you would have to consume, on a daily basis, to get all the benefits of a normal extra serving of protein should be very high. For instance, in order to get 2g of creatine from your daily diet you need to eat around one pound of red meat. For a majority of people this is next to impossible. The recommended dose is 3g to 5g and can be taken any time throughout the day.
#5 Creatine is a performance enhancing steroid
This is another insane claim, almost on par with the notion that creatine damages the kidney. Creatine is not a steroid and shouldn’t be viewed as a steroid. Realize that creatine is not in any way related to steroid molecule. Creatine is a naturally occurring mixture of amino acids found in foods like salmon, tuna and beef or fish or produced in the kidneys, liver and pancreas. So this theory would be ludicrous saying that protein molecules pack in lots of steroids.
#6 Creatine inhibits growth of teens
This is one of the biggest myths about creatine. There is no evidence showing that creatine inhibits growth of teenagers. In fact there is no connection between creatine and premature closure of the epiphyseal plates. As stated earlier, creatine is a natural occurring combination of amino-acids present in several organs inside the body and stored mostly in the muscles and in the brain. It is found in a variety of foods that we take in on a daily basis. So, it is just as safe for teens as it is for adults.
#7 Creatine is not natural
Creatine is a molecule produced by the body in the form of creatine phosphate. It is found in different types of meat as animals create it in the form of creatine phosphate. Beef and chicken contain high levels of creatine and these are widely eaten everyday by vast majority of the world’s population. So it is natural. But if you take creatine supplements, you are ingesting synthesized creatine which is usually made from the naturally occurring compounds known as cyanamide and sarcosine. While safe, synthesized creatine does not fit a definition of natural.
#8 Creatine is ideal for every athlete
While creatine improves athletic performance, it is not suitable for every athlete. Athletes who require high intensity bursts of strength and power will benefit the most from creatine. These athletes may include bodybuilders, sprinters, powerlifters as well as football, baseball, rugby and basketball players. Athletes who participate in sports that require steady aerobic output like marathoners and tennis players may not be ideal candidates for creatine. If you’re active in a sport that calls for energy and strength, then creatine is suitable for you.
#9 Cycling creatine gives better and quick results
There are many supplements out there that stand to benefit from cycling usage. However, creatine is not one of them. Because the body produces creatine naturally, there is no evidence showing that cycling creatine will give quick and better results than taking it continuously. Some people also theorize long term creatine use can stop the body’s natural creatine production. This is not true. It is always recommended to take creatine consistently as it exerts its benefits the moment a saturation point is established.
There you have it, myths about creatine that you should know. There have been lots of myths and misconceptions about creatine. As a result, a majority of people have wrong idea about creatine, which is frustrating. If you are planning on taking creatine for whatever reason, you should be aware of these misconceptions so you would know what you should avoid.