Bodybuilding Supplements, Creatine Myths & Facts
1. The more creatine you take, the better. You've seen those sick bodybuilders chugging down 10-20 grams of creatine. Is it worth it? According to scientists at 0.1 grams per kilogram of bodyweight, male athletes excreted 46% of the ingested creatine within 24 hours. Scientists confirmed that lower doses of creatine monohydrate (5g/day) are effective, and that results can even be achieved without a loading phase.
2. Creatine has the potential to harm the kidneys and liver. Those with a pre-existing medical condition might wish to avoid using creatine since may lead to a number of problems. The hype centering on healthy people suffering problems has generally been the result of anecdotal reports. One study tracked healthy athletes throughout a five-year period, athletes that used creatine at about 15.75g of creatine per day and displayed no effect related to renal problems or kidney stress.
3. Creatine has the potential to cause excess water retention. A recent double-blind, placebo-controlled study discovered that after 90 days of creatine use in test subjects displayed no significant increase in water in the body. In fact, this creatine group displayed greater gains in total body mass as well as fat-free mass.
Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.
4. Creatine can cause cramping. The notion that creatine is known to cause muscle cramping is anecdotal evidence at best and absent clinical evidence to support such a claim. Rather, clinical studies have displayed the fact that creatine use is not connected to cramping.
5. Creatine must always be taken with grape juice. The notion behind taking creatine with sugary drinks along the lines of grape juice is a sound one. The key to the process is not the grape juice but the serving. The key really is insulin's function in the body. Insulin serves the function of a creatine pump, it would be pushed it into muscles. Those opting to stay with creatine and juice, use 100g of juice for every 5g of creatine.
6. Creatine works better in a liquid form. In fact, in liquid form, you may not even be getting creatine, but creatinine, a by-product of creatine breakdown. Creatine, in powder form, is extremely stable.
7. All creatine products are the identical. Just as there is a major difference between $100 caviar and $15 caviar, there is a major difference between high grade creatine and the lower quality inferior creatine. Those that have followed the history of creatine will know Chinese creatine is the lowest quality product available. Other weak products are those containing contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, can be considered some of the best products on the market.
8. Creatine use is always 100% safe. While creatine is a purely non-toxic product, creatine use does not come without any risk. As is the case with all nutritional supplements, individuals that possess pre-existing medical conditions and must not take creatine or other sports nutritional supplements. That is why it is best to speak with a physician prior to use.
9. Creatine is a product that needs to be taken at a specific time. While there is proof that you can maximize creatine when you take it with a 1:1 ratio of protein to carbs, there is no real evidence suggesting there is a best time to ingest a creatine product. No matter what time you take creatine, you probably will not discover that the time will make a significant difference. It certainly won't hurt to take the product with post-training protein/carb shake.
10. You can get enough creatine from your diet. The average person gets only about 1g of creatine per day from his diet. When you cook your meals, you also destroy a good part of the creatine found in foods such as beef, cod, salmon, and herring. - 17268
2. Creatine has the potential to harm the kidneys and liver. Those with a pre-existing medical condition might wish to avoid using creatine since may lead to a number of problems. The hype centering on healthy people suffering problems has generally been the result of anecdotal reports. One study tracked healthy athletes throughout a five-year period, athletes that used creatine at about 15.75g of creatine per day and displayed no effect related to renal problems or kidney stress.
3. Creatine has the potential to cause excess water retention. A recent double-blind, placebo-controlled study discovered that after 90 days of creatine use in test subjects displayed no significant increase in water in the body. In fact, this creatine group displayed greater gains in total body mass as well as fat-free mass.
Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.
4. Creatine can cause cramping. The notion that creatine is known to cause muscle cramping is anecdotal evidence at best and absent clinical evidence to support such a claim. Rather, clinical studies have displayed the fact that creatine use is not connected to cramping.
5. Creatine must always be taken with grape juice. The notion behind taking creatine with sugary drinks along the lines of grape juice is a sound one. The key to the process is not the grape juice but the serving. The key really is insulin's function in the body. Insulin serves the function of a creatine pump, it would be pushed it into muscles. Those opting to stay with creatine and juice, use 100g of juice for every 5g of creatine.
6. Creatine works better in a liquid form. In fact, in liquid form, you may not even be getting creatine, but creatinine, a by-product of creatine breakdown. Creatine, in powder form, is extremely stable.
7. All creatine products are the identical. Just as there is a major difference between $100 caviar and $15 caviar, there is a major difference between high grade creatine and the lower quality inferior creatine. Those that have followed the history of creatine will know Chinese creatine is the lowest quality product available. Other weak products are those containing contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, can be considered some of the best products on the market.
8. Creatine use is always 100% safe. While creatine is a purely non-toxic product, creatine use does not come without any risk. As is the case with all nutritional supplements, individuals that possess pre-existing medical conditions and must not take creatine or other sports nutritional supplements. That is why it is best to speak with a physician prior to use.
9. Creatine is a product that needs to be taken at a specific time. While there is proof that you can maximize creatine when you take it with a 1:1 ratio of protein to carbs, there is no real evidence suggesting there is a best time to ingest a creatine product. No matter what time you take creatine, you probably will not discover that the time will make a significant difference. It certainly won't hurt to take the product with post-training protein/carb shake.
10. You can get enough creatine from your diet. The average person gets only about 1g of creatine per day from his diet. When you cook your meals, you also destroy a good part of the creatine found in foods such as beef, cod, salmon, and herring. - 17268
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