Creatine has been one of the most widely consumed supplements by athletes for many years. Whether the goal is to build muscle or increase performance on the sports field or in the gym, creatine has come in handy for many, but despite all the research, there are still a number of myths about creatine and we are here to answer them.
It is still important to note that if you have underlying medical conditions, are pregnant, or are unsure whether you should take creatine, you should always consult a doctor before consuming the supplement.
1. Creatine causes kidney damage
Creatine, according to research, does not affect kidney function. By consuming normal doses of creatine, kidney function will not be affected or kidney damage will occur. As with any dietary supplement, it is recommended to follow the recommended dosage, unless otherwise instructed by a doctor. Excess creatine will be flushed out with urine and has no effect if the dosage is followed.
2. Do you gain fat from creatine?
Creatine can cause weight gain from fluid retention in the body. Creatine is a substance that binds water and if you consume creatine you may experience looking larger during the period you are taking it. The water weight will disappear within a few days/weeks when you take a break or stop taking creatine. Creatine has no effect on fat storage in the body.
3. Creatine gives me bigger muscles
Creatine itself is not what makes your muscles grow. Since creatine binds water, your muscles will look bigger and you may feel stronger, which helps you lift more and last longer. It is how much you lift or how long you can last that affects your muscle growth or performance, creatine is just an aid.
Creatine causes muscle cells to draw in more water and they will begin to swell, this stimulates the cells to grow more during the period of creatine.
4. Loading is necessary to get the most out of creatine
This is not true. You get the same effect by starting at the recommended dose (3-5g), it just takes longer. So if you don't want to start with a loading phase (20-30g / day), you often experience that the effect comes after 3 weeks.
5. Creatine works for everyone
No, creatine does not have an effect on everyone who takes it. This can be affected by the amount of creatine you already have in your body and get through your diet, some people produce and consume more creatine naturally and therefore will not have any benefit to the body. Try it out and if you do not see an effect from extra creatine, there is no point in consuming it.
Read more about creatine here!
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