Creatine : Facts & Myths

 

HEALTH MYTHS ABOUT CREATINE

1) Myth: Creatine is comparable to an anabolic steroid

In truth, creatine does not even resemble a steroid molecule chemically. A substance produced from amino acids is creatine. It naturally occurs in foods and in your body (like meat and fish). Your muscles hold around 95% of the creatine in your body. Your brain, liver, and kidneys contain the final 5%.

The purpose of creatine is to provide energy to your body's cells, particularly the muscle cells. Your body primarily uses the chemical adenosine triphosphate (ATP) for energy. The body produces more ATP when it has access to creatine. Therefore, creatine can enhance workout performance by supplying more ATP.

2) Myth: Creatine may be used to increase muscle mass without exercise

Taking creatine while not exercising has been shown to increase strength in those with muscular dystrophy, according to research. However, to observe a noticeable result in healthy humans, resistance training should be added to creatine ingestion.

3) Myth: Using creatine can speed up your long-distance running

You won't perform better if you use creatine as a pre-workout supplement before a long race. Research supports the advantages of high-intensity exercise, whereas lower-intensity endurance exercise has seen no benefit from creatine. However, if they incorporate high-intensity workouts into their training programme, runners can benefit from creatine. Running athletes can improve their endurance, core strength, and running efficiency by engaging in high-intensity training.

4) Myth: Taking creatine makes you retain more water

Many bodybuilders who supplement with creatine think that doing so causes the body to retain more water, which affects the definition of their muscles and makes them appear "soft." As a result, a few weeks before a tournament, they quit taking creatine.

The majority of your body's creatine is, however, kept in your muscles, as already mentioned. Therefore, it would be challenging to explain how it leads to water accumulating subcutaneously (literally, "under the skin"). It's more likely that the "soft" appearance brought on by subcutaneous water is connected to using a poor-quality creatine supplement that could be causing you to consume too much sodium rather than to creatine itself.

5) Myth: Creatine causes dehydration and cramping

Many believe that taking creatine supplements considerably increases your body's water requirement, predisposes you to dehydration, and raises your risk of cramping since creatine attracts water and is stored in your muscles. Creatine does not, however, appear to produce cramping or dehydration, according to study. There is evidence to suggest that it may even assist lower the likelihood of developing certain illnesses.

According to a study published in the British Journal of Sports Medicine, ingesting creatine increased athletic performance in hot conditions by maintaining body temperature by lowering heart rate and sweat rate. Another study on collegiate athletes found that those who used creatine experienced fewer instances of cramps, dehydration, or muscle injury.

6) Myth: Since creatine is included in foods, there is no need to supplement with it.

While there are some meals that naturally contain creatine, it would take an unreasonable amount of these foods to get the same benefits as an ordinary dose of creatine supplement.

7) Myth: Since this newer form of creatine is superior to creatine monohydrate, you should utilise it.

More than 95% of research studies on the security and efficiency of creatine have examined creatine monohydrate. Although there is not nearly as much research on them, there are other types of creatine that might have their own advantages.