Creatine: myths and facts
creatine facts and myths
This scientifically proven muscle builder is one of the most common supplements on the market, and we tell you all about creatine, one of the most underrated ones.
You have probably heard of creatine, one of the most studied supplements in history, even if you are not a professional weightlifter or gym rat.
It is a mixture of the liver, kidney, and pancreas formed by amino acids. Creatine is not a steroid-it is present naturally in muscles and red meat and fish, but at much lower levels than on bodybuilding blogs and in your local supplement store in the powder form.
HOW DOES CREATINE WORK?
HOW TO TAKE CREATINE?
On your favorite supplement store’s shelves, you’ll see lots of different types of creatine. Creatine monohydrate is the one you like and must take. “The exact compound used by more than 95 percent of the studies is creatine monohydrate, so why to risk another compound from a protection and efficacy perspective?” says Tarnopolsky.
Some experts suggest a ‘loading period’ of 20 grams per day for five to seven days within the first week of use of creatine. Then go for a day of 5 grams.
Creatine Facts And Myths
Now, let’s get into some facts and myths about creatine. First, we will go over 10 myths about creatine then we will cover 10 facts about creatine.
10 Myths About Creatine
So let’s get to it, here are the 10 Myths about creatine.
Creatine does not improve performance
This myth has a strong reason for that. The truth is that with it, about 20% of those who ingest creatine have little to no impact. They are the so-called “non-responders.” This is thought to be because they have more creatine in their body than most individuals naturally. But from there, it is inferred that creatine does not work in the wrong way to boost direct efficiency. Creatine is one of the few dietary supplements that have a documented performance-enhancing effect, and when they ingest creatine, there are a significant number of people who experience their training getting a boost.
Loading period is required to get the maximum benefit from creatine
Since creatine had only entered the market for several years, an initial loading step of 20-30 grams per day was prescribed for a week, after which a maintenance dose of 3-5 grams could be reduced for optimum performance. Subsequent analysis, however, has shown that the loading process is not inherently a necessity. If you go straight to the maintenance dose, you will hit the same concentration of creatine in your muscles. It just takes longer. It takes about a week to achieve the optimum concentration in the muscles if you ingest 20 grams of creatine daily. It takes about 3 weeks to achieve the optimum concentration if you eat 2-3 grams a day. Thus, it is not a matter of whether or not it is important, but rather of patience.
Creatine is bad for the kidneys
There may be many explanations why this misconception has emerged, but it is likely because the use of creatine in a blood sample may always increase the amount of creatinine. Elevated levels of creatinine can be a symptom of kidney failure, but you can actually have this “side effect” when you take creatine, which is completely harmless. Your doctor should, however, be told that when you do a blood test, you are taking creatine supplements, as this must be taken into account when viewing the results. There are reasons to suggest, however, that people who already have kidney disease should pay attention to creatine, but also to many other things, such as a high intake of protein.
Liquid creatine products are better than powder.
There are several dietary supplement companies selling different supplements of liquid creatine, claiming that they might be better. Sadly, the argument is that the shelf life of creatine dissolved in liquids is very limited. Creatine levels are nil if you leave 5 grams of creatine in an aqueous solution for 1 month. So as they just don’t contain creatine at all, you should stay away from liquid creatine items.
Creatine is doping
People with their own subjective interpretation, since it has an established performance-enhancing effect, may think that something is doping. Creatine, however, is not scientifically doping. It is a material of natural origin and is located in the muscles, among other things. A wide range of foods, such as different types of meat, are also available. Creatine is also no more doping than vitamins or omega-3 capsules in actual terms.
Creatine retains fluid
I think people have this perspective because you tend to produce a certain amount of fluids in the body when you take creatine. It can make you look “softer” and build the illusion of being fatter. When you avoid using creatine, this fluid accumulation, which is still intracellular and not subcutaneous, stops. Creatine has no calories, so it’s certainly not true that creatine is used to make you get fat.
You can get enough creatine through diet
There are several creatine opponents, who say that through diet and traditional foods one can get a lot of creatine. If we speak about creatine in quantities that have a performance-enhancing effect, then you are 100% wrong. In order to get 5 grams of creatine, you’d have to eat about 2 kg of raw meat. And because most of us actually don’t want to eat raw meat, when we cook meat, creatine deteriorates, we won’t get enough of it to see some advantage. This is why it is practically impossible to get enough creatine via diet to offer an effect that improves efficiency.
Creatine is useful for any sport
In sports in which physical activity is short and explosive, Creatine acts primarily to enhance performance. That is, activities such as weightlifting, CrossFit and functional fitness, sprinting, shot put, bodybuilding, and all that satisfies this concept. If you speak to someone who says it has an impact on, say, running, or cycling 5 km, they have not grasped the mechanism behind creatine and the pathway of energy it affects.
The more creatine you take, the better results are obtained
Let’s go to the same subject as point 2 for a moment. There is simply no justification for a large dose of creatine to be taken. Performing a loading stage may be helpful, because the muscles saturate quicker, by using lower doses, the very same concentration can be accomplished. And seen in the long term, taking massive doses is directly harmful to muscle creatine concentration. To achieve quicker muscle saturation, you can run a loading process, and then it is sufficient to stick with 2-3 grams a day.
Creapure® creatine is better than non-creatine
Creapure ® is, contrary to common opinion, actually a trademark, i.e. a German factory that had registered its name a long time ago. Any creatine monohydrate can be of good quality from a reputable manufacturer.
10 Facts About Creatine
So now that we covered 10 myths about creatine we will now go over 10 facts…In fact these are 10 science-based benefits of creatine.
Helps muscle cells produce more energy
Creatine supplements improve the phosphocreatine reserves of your muscles.
Adenosine triphosphate ( ATP), the main molecule that your cells use for energy and all essential life functions is supported by phosphocreatine.
ATP is broken down during exercise to generate electricity.
As you use ATP faster than you replicate it, the rate of ATP resynthesis limits your ability to work continuously at full strength.
Creatine supplements boost your stores of phosphocreatine, helping you to generate more ATP energy during high-intensity exercise to fuel your muscles.
This is the main mechanism behind the performance-enhancing effects of creatine.
Supports many other functions in muscles
Creatine is a common and effective supplement for the addition of muscle mass.
Numerous cellular pathways that contribute to new muscle growth can be changed. It increases the production of proteins that generate new muscle fibers, for instance.
It may also increase growth factor 1 (IGF-1) insulin-like levels, a hormone that promotes muscle mass increase.
Creatine supplements will, however, improve the water content of your muscles. This is known as cell volumization and can increase muscle size quickly.
Furthermore, some research shows that creatine lowers myostatin levels, a molecule responsible for stunting muscle development. Myostatin reduction will enable you to create muscle more quickly.
Improves high-intensity exercise performance
The direct role of Creatine in the development of ATP means that high-intensity exercise efficiency can be dramatically enhanced.
Creatine enhances a number of variables, including:
- Ballistic-powered strength
- Power to sprint
- Endurance of Muscles
- Mass of the muscles
- Recovery The Recovery
- Cerebral efficiency
- Creatine helps you regardless of your fitness level, unlike supplements that only impact advanced athletes.
One study found that it enhances the efficiency of high-intensity exercise by up to 15 percent.
Speeds muscle growth
Creatine is the most powerful supplement for adding muscle mass in the world.
Taking it for as little as 5-7 days has been shown to increase lean body weight and muscle size significantly.
Increases in the water content of your muscles cause this initial increase.
It also helps in muscle fiber production over the long term by signaling key biological pathways and improving workout efficiency.
In one study of a 6-week training regimen, creatine-using participants added on average 4.4 pounds (2 kg) more muscle mass than the control group.
Similarly, compared with those following the same training routine without creatine, a systematic study showed a strong increase in muscle mass among those taking creatine.
This study also compared the most popular sports supplements in the world and concluded that creatine is the best available. Its benefits include being less costly and much safer than most other sports supplements.
May help with Parkinson’s disease
Parkinson’s disease is marked by decreased amounts of dopamine, which is a central brain neurotransmitter.
Brain cell death and other severe effects, including tremors, loss of muscle coordination, and speech impairment, are caused by a significant reduction of dopamine levels.
Creatine has been associated with beneficial effects in Parkinson’s mice, preventing 90% of the normal decrease in levels of dopamine. There is, however, no proof that in humans it has the same impact.
Those with Parkinson’s also weight train, in an effort to treat the loss of muscle control and strength.
In one study, the combination of creatine with weight training increased strength and everyday function to a greater degree than training alone in individuals with this disease.
A recent review of five controlled trials in people with Parkinson’s found, however, that taking 4-10 grams of creatine per day did not boost their ability to perform everyday activities significantly.
May fight other neurological diseases
Decreasing phosphocreatine in your brain is a contributing factor in many neurological disorders.
Since creatine may raise these levels, it may help to decrease or delay the progression of disease.
Creatine restored the brain’s phosphocreatine reserves to 72 percent of pre-disease levels in mice with Huntington’s disease, compared with just 26 percent for control mice.
This phosphocreatine restoration helped sustain everyday activity and decreased the death of cells by about 25 percent.
Animal research indicates that creatine supplementation can also treat other illnesses, including:
- Alzheimer’s illness
- Stroke with ischemic stroke
- Injuries to the brain or spinal cord
Creatine has also demonstrated advantages against the condition of amyotrophic lateral sclerosis ( ALS), which damages motor neurons that are vital for movement. It enhanced motor control, decreased muscle loss, and increased survival by 17%.
While more studies are needed in humans, when used alongside traditional medicines, some researchers suggest that creatine supplements can serve as protection against neurological diseases.
May lower blood sugar levels and fight diabetes
Research indicates that by increasing the role of glucose transporter type 4 (GLUT-4), a molecule that carries blood sugar into your muscles, creatine supplementation can decrease blood sugar levels.
12-week research explored how, after a high carb meal, creatine influences blood sugar levels. Those who combined creatine and exercise demonstrated greater regulation of blood sugar than those who exercised only.
A significant marker of diabetes risk is short-term blood sugar response to a meal. The sooner the blood removes sugar from your body, the better.
Although these benefits are promising, further human studies on the long-term effects of creatine on blood sugar control and diabetes are needed.
Can improve brain function
Creatine plays a major role in the health and function of the brain.
Research shows that when performing challenging activities, the brain requires a large amount of ATP.
To help it generate more ATP, supplements will improve phosphocreatine reserves in your brain. By can dopamine levels and mitochondrial function, creatine may also improve brain function.
Since meat is the best source of creatine in your diet, vegetarians often have low levels. In certain memory and intelligence test scores, one study on creatine supplementation in vegetarians showed a 20-50 percent increase.
Creatine supplementation for 2 weeks greatly enhanced memory and recall capacity for older individuals.
Creatine can improve brain function in older adults, protect against neurological diseases, and decrease muscle and strength loss related to age.
Despite such promising results, young, healthy people who consume meat or fish regularly need more studies.
May reduce fatigue and tiredness
Creatine supplements can also decrease fatigue and tiredness.
Those who supplemented with creatine experienced a 50 percent reduction in dizziness in a 6-month study in people with traumatic brain injury, compared with those who did not supplement.
In addition, fatigue was experienced by just 10 percent of patients in the supplement group, compared with 80 percent in the control group.
Another study found that during sleep deprivation, creatine contributed to decreased fatigue and increased energy levels.
Creatine also decreased fatigue in athletes taking a cycling test and was used while exercising in high heat to minimize fatigue.
Safe and easy to use
It’s one of the cheapest and safest supplements available, along with creatine’s numerous advantages. Online, you will find a large variety.
It has been investigated for over 200 years, and numerous studies support its long-term safety. No adverse effects in healthy individuals are reported in clinical studies lasting up to 5 years.
What’s more, it’s really easy to supplement, just take 3-5 grams a day of creatine monohydrate powder.
Other MYTHS OF CREATINE
Will you be worried about side effects? Can creatine cause you to lose weight while your system maintains it or damages your kidneys? These are the main theories that you should know and the truth.
Creatine is similar to steroids that are anabolic. Myth. Myth. Steroids imitate testosterone and are banned from competitive sports and the Olympics.
Creatine, on the other hand, is not banned by the International Olympic Committee, professional sports leagues, and the National Collegiate Athletic Association. (The NCAA would not, however, authorize colleges to sell it to athletes.)
Without going to the gym, Creatine will help you to build muscle mass. Myth. Myth. “As Mark Tarnopolsky, professor of pediatrics, medicine, and director of the neuromuscular and neurometabolic clinic at McMaster University Medical Center, Ontario, says,”
It demonstrates some progress in children with muscular dystrophy, even though they are not exercising. ‘[But] when creatine is paired with resistance exercise preparation, the strongest impact in healthy humans is shown.’
Creatine causes gastrointestinal distress
It is real, but it is uncommon. “His studies show that between 5 and 7 percent of individuals experience stomach pain, diarrhea, or both,” Tarnopolsky says.
Creatine will help you run 5 K quicker. Myth. Myth. Creatine provides athletes (used for hitting with a baseball bat, for example) with more fast-twitch muscle fibers than it does for athletes with slow-twitch fibers (used by marathon runners).
“If you’re an endurance athlete, you don’t need to take creatine if you’re not doing something involving fast-twitch muscle fibers,” says orthopedic surgeon Tony Wanich, a sports medicine specialist at Montefiore. New York’s emergency center.
Creatine produces a gain of weight. Myth. Myth. It attracts muscle water retention, which creates an increase in water weight and initially makes the muscles appear bigger. (Actually, you don’t get muscle fibers until you exercise.)
Gordon Purser, a chemistry professor at the University of Tulsa who studies creatine and has used it himself for the past decade, says, “Creatine is a molecule with a very high attraction to water.” No two individuals have the same outcomes.
“Christine Rosenbloom, Georgia State University Athletics sports dietitian and Editor-in-Chief of Sports Nutrition: Practice Manual for Professionals,
says:” Weight gain of about 0.8 to 2.9 percent of body weight in the first few days of creatine supplementation occurs in about two-thirds of users. After weight gain from water, what to expect? Tarnopolsky found in a study of 20-year-olds taking creatine and weight training that some gained 1 kilo of muscle.
For everyone, Creatine doesn’t fit well. Truth. True. With creatine, a significant aspect is that certain people naturally have high muscle levels, “Tarnopolsky says.” Meat and fish consumers are less likely to respond than vegans, who have low dietary levels. Your construction of muscle matters too. “Most individuals have around 50 percent fast-twitch fibers (responsible for sprinting and jumping) and 50 percent slow-twitch fibers (responsible for endurance exercise),” says Peter Adhihetty, assistant professor at the University of Florida at Gainesville in the Department of Applied Physiology and Kinesiology. “Those guys ought to respond well,
Creatine gives you a cleaner look. Truth. True. About a month before a match, there is a reason bodybuilders avoid using creatine. “This allows water to flow through the muscle as creatine hydrates. The extra water can make your muscles bulk up, but it also makes them look soft instead of defined, “Purser says. What you should do: take it to create muscle during the fall, winter, and spring, avoid using imagination during the summer to show off your abs on the beach.”
When they start taking the drug, men using creatine can lose muscle. Myth. Myth. Since creatine adds volume to water, your muscles can look smaller. The real question is:’ Are you going to keep your muscle mass and strength dry when you quit using creatine? ‘The answer to that is absolutely yes, as long as you continue to lift the weight, you can hold it off once you have developed the muscle.
Not too much creatine should be taken. Created. Completed. “It is illogical to take a maximum of more than 20 grams a day for a week, or 7 grams a day for months,” Tarnopolsky says. There is no evidence that, in terms of muscle loading, this would do something else, so why the hell would anyone spend money, time, and effort on unknown risks? Anything taken unnecessarily in the world will lead to health issues.
Creatine is an important supplement at the end of the day with powerful advantages for both athletic success and wellbeing.
It can enhance brain activity, tackle some neurological disorders, improve the performance of the exercise, and speed up muscle development.
To see if it works for you, consider adding this natural material to your supplement regimen.