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Creatine is one of the most popular and available sports supplements in its industry. In this article, we separate the facts from fiction by considering 10 common myths.
Creatine is probably the most popular and affordable sports supplement to date and it's not surprising. In addition to being a critical biomolecule, creatine is one of the safest and most effective additives of all.
It is quite natural that such a success has led to some false accusations, therefore, it's time to dispel some of the myths that were fixed for creatine. In the continuation of the article, you will learn the whole truth about creatine and understand why it should be present in your stock of sports supplements.
This is a rather unreasonable theory, probably based on the opinion that the kidneys "break down" when the level of creatine in the blood rises (a by-product of the phosphocreatine system ). However, there are very few clinical confirmations of this assumption, if any, available. [1]
In fact, during one of the studies, during which people received a sufficiently large (20 g) dose of creatine monohydrate during the week, no changes in their renal activity were observed. [2] If you have not previously suffered from kidney failure, there is no reason to believe that creatine can somehow harm your kidneys.
This is another rather ridiculous assumption, almost the same as the idea that creatine is a steroid. It is difficult to imagine how premature closure of epiphyseal plates can be associated with creatine. Creatine is a biomolecule that is present in the body of every person and in various foods, it is also safe for teenagers, as for others.
This is not necessary, but only a way to accelerate the replenishment of your creatine stocks. Most companies state that preliminary "loading" is necessary to reach the peak level of creatine, but even a nominal dose will be enough if taken within a few weeks. In addition, it is necessary to take into account the fact that many companies place such outlandish recommendations on their labels in order to force the consumer to spend the product faster and buy a new one.
Creatine and is not closely related to the molecules of steroids chemically. Creatine is an amino acid, so this myth is as absurd as, say, the claim that the protein molecules are full of steroids. ))
Despite the fact that creatine is actually part of some food products ( especially beef ), the volume of such products that will need to be consumed daily in order to approach the benefits derived from the nominal dose of the supplement is prohibitive.
Creatine is effectively absorbed independently, and in order to get an "over" effect, a rather large dose (more than 100 g) of simple carbohydrates will be needed. With this approach, there is a chance to fatten up during the intake of creatine.
Strangely enough, ethyl ether of creatine and peralkaline can be even less digestible than the basic monohydrate of creatine. [5,6] No need to experiment with various forms of creatine supplementation, the form of monohydrate is the most studied and proven time.
In fact, it turns out that caffeine increases the rate of assimilation of creatine, you just need to carefully monitor that the body receives enough water. [7] Remember that creatine is anabolic, it attracts water to the muscles, so taking fluids is the key to using this supplement.
Reread the exposure of the myth that creatine stops growth in adolescents, and once again make sure that its effect does not depend on sex in any way.
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