Creatine is one of the most popular and researched supplements in the fitness world. It is widely used for various purposes including improving physical performance, gaining muscle mass, and preventing potential injuries during workouts, among others. Despite this, several myths and false perceptions about creatine stay around, putting individuals in a dilemma of whether to consume creatine supplements or not.
This guide is focused on debunking the myths out there, explaining the mechanism of creatine, and directing you to find the best creatine supplementation for your specific conditions and needs.
What is Creatine?
Creatine, particularly creatine monohydrate, is a naturally occurring substance in muscle cells. Chemically, creatine is similar to amino acids but made in the human body from three particular amino acids: glycine, arginine, and methionine. Creatine in the human body is mainly stored in the muscle (about 95%) in the form of phosphocreatine, the rest (5%) is found in the brain, kidneys, and liver.
This particular substance is present in various food items that are parts of our daily diets such as meat and fish. However, athletes and bodybuilders often prefer to take creatine as an additional dietary supplement to support muscle building, strength, and workout performance.
Common Myths About Creatine
Myth 1: Creatine Upsets Your Stomach
The myth that creatine upsets your stomach is true to some extent, but it is often overstated. The main reason behind this problem is the poor water solubility of the supplement. It is often not mixed properly, making the undissolved particles cause an upset stomach when consumed. However, healthy individuals rarely experience gastrointestinal issues due to the consumption of the creatine. Studies have shown that people with pre-existing digestive issues often experience diarrhea or stomach cramps-like discomforts when taking creatine. The strategy of starting with a lower creatine dosage and then increasing the dosage gradually can help assess your body’s response.
Myth 2: Creatine Causes Fat and Weight Gain
Creatine can cause weight gain, but it’s usually due to water retention in muscles rather than fat accumulation. Some individuals also tend to consume more calories when they start taking creatine, which can lead to weight gain. Opting for pure creatine monohydrate can help avoid unwanted carbs and fats.
Myth 3: Creatine Damages Healthy Kidneys
This myth arises from the misconception that increased creatinine, a byproduct of creatine metabolism, can harm the kidneys. However, studies show that healthy kidneys can efficiently filter creatinine. Research involving high doses of creatine found no significant change in kidney function in healthy individuals. Creatine is safe for people without pre-existing kidney conditions.
Myth 4: Creatine Causes Excessive Water Retention
There is an opinion that creatine would give a bloated and puffy appearance due to water retention. However, creatine hardly ever results in these issues. Poorly formulated creatine which includes too much sodium may cause water retention, making it important to choose reliable and reputable brands. Research has shown that creatine users experience a higher percentage of lean muscle mass gains without significant water retention.
Benefits of Creatine for Muscle Gains and Performance
Muscle Growth
Creatine is advantageous for both the short-term and long-term development of muscle. A number of studies have shown that the combination of weight training and the consumption of the creatine can significantly increase both muscle mass and power production.
Strength and Exercise Performance
Creatine enhances strength and stamina, as well as performance during high-intensity activity. It has been shown to boost performance in various workouts like weightlifting and bench press. These improvements are the results of the increased availability of ATP, which allows for an extended duration and increased intensity of workouts.
Enhanced Muscle Mass
Creatine promotes muscle growth by increasing the amount of water in muscle cells, which in turn causes the cells to enlarge and stimulates the production of protein. This increased muscle mass leads to a significant boost in both performance and strength.
Improved Anaerobic Endurance
Creatine leads to the improvement of anaerobic endurance by reducing muscular fatigue and increasing the capacity for high-intensity activity. Studies have shown that taking the creatine can enhance performance in a variety of sports, such as repeated sprint cycling.
Faster Muscle Recovery
Creatine aids in the muscle recovery process post-intense exercise by diminishing inflammation and reducing the presence of indicators indicating muscle injury. Research has demonstrated that the levels of creatine kinase, an indicator of muscle injury, drop throughout the post-exercise period when creatine supplementation is taken.
Enhanced Cognitive Performance
The consumption of creatine is linked with enhanced cognitive function, especially in tasks that necessitate rapid cognitive processing and short-term memory. Research has shown that the utilization of the best creatine supplements can enhance cognitive function in individuals who are in a state of optimal physical well-being.
Precautions to Take with Creatine
The possibility that taking the best creatine supplements can cause severe thirst and dehydration is a concern that is frequently voiced. Because it draws water to muscles, creatine raises the amount of water that the body needs. When taking creatine, it is absolutely necessary to maintain a healthy level of hydration, particularly when engaging in strenuous physical activity or when the temperature is high. However, there is no need to over hydrate.
Summing Up
Contrary to popular misconceptions, creatine is a well-researched, safe, and effective supplement. When taken in the right dosage, the creatine does not cause weight gain, harm to healthy muscles, or excessive water retention. Creatine enhances athletic performance, strength, muscle growth, and even cognitive function.
It is important to note here that while creatine has certain benefits, it is not a magic bullet. It needs to be linked to regular exercise and a well-balanced diet. It is usually recommended to get medical advice before beginning a new supplement program.
By exploring and understanding the truth about creatine and busting its myths, you can make an informed decision about whether to incorporate it into your fitness routine. Whether you’re a fitness enthusiast seeking to be in better shape or an athlete attempting to boost performance, creatine is a crucial supplement that shouldn’t be disregarded.