It is understandable that Bodybuilding
supplements have also their truths and myths because of their popularity.Finding out the truth from what actually
isn’t will help you understand Creatine bodybuilding supplements better.
Myth: Creatine is harmful to the kidneys and liver The truth is that creatine bodybuilding
supplements can only cause damage if there already is a pre-existing medical
condition in the liver or kidneys.Studies show that football
players using creatine bodybuilding supplements with the level of 15.75 gram
per day showed no effect on renal or kidney stress markers.In another study, creatine did not adversely affect
kidney function in 36 healthy male and female athletes who consumed 10g of
creatine daily.
Myth: More creatine intake equals better results Truth: According to research, at 0.1 grams per kilogram of bodyweight, male
athletes excrete 46% of the ingested creatine from bodybuilding supplements
within 24 hours.For a bodybuilder or
athlete who consumes 10-20 grams of creatine bodybuilding supplements, this
equals 4.6g or 9.2g of creatine wasted.In another study, it was
also confirmed that lower doses of creatine monohydrate (5g/day) are effective,
achieving good results even without a loading phase.
Myth: Creatine can cause excessive water retention this has been disproven by a study after it was found out that after three
months of creatine use, test subjects showed no significant increase in water
retention.As a matter of fact, creatine has shown to have to have
increased the subjects’ gains in total body mass and fat-free mass.Sodium is probably responsible for this fallacy
because it can be found in inferior creatine bodybuilding supplements.When these products are cheaply manufactured, there is excess sodium
remaining in the finished products.
Myth: Creatine is better in liquid than in powdered form Truth: Creatine in the form of powdered
bodybuilding supplement is extremely stable compared to liquid form - in fact,
you may not even be able to get creatine, but creatinine, which is a by-product
of creatine breakdown.Creatine
breaks down into creatinine, which is worthless to bodybuilding, when exposed
to acidic environments or moistures for a long period of time; therefore it is
important to drink creatine shakes by the end of the day.
Myth: Creatine affects the body’s anabolic hormone function Research has found out that the anabolic hormone response is not affected
by creatine even during workouts.Anabolic hormones include the growth
hormone, testosterone, and cortisol.The same research actually suggests
that stacking creatine with prohormones or growth hormone secretagogues might
actually be beneficial.
Myth: Creatine use is not 100% safe Creatine is not totally risk-free but it is, as a fact, non-toxic.As
with all other nutritional or bodybuilding supplements, those with pre-existing
medical conditions should never take creatine or other bodybuilding supplements
as it can do terrible harm to the body.The best course of action, if
you are unsure, is to consult with a physician.
There are several other myths regarding creatine.Along with other
bodybuilding supplements in the market, creatine must not be used irresponsibly
and carelessly and always keep in mind, proper knowledge always helps.
