Whether you are a seasoned athlete or have made a new promise of going to the gym regularly, chances are you would know about creatine. It’s one of the most well-known nutritional supplements that offers a significant performance boost.
Several scientific studies indicate that creatine improves strength and muscle mass. Moreover, it enhances brain function and lowers blood sugar levels. Meanwhile, there is much misleading information about creatine making rounds on the internet. So, it’s time to debunk some myths about creatine monohydrate!
Myth #1: Creatine Can Increase the Body Fat
One of the most common myths about creatine is that it contributes to the increase in body fat percentage. That’s simply untrue!
Creatine users are sure to note some weight gain during the supplement’s initial phase. This weight gain can be linked to the mild intracellular retention of water and decreased urinary output. Thus, creatine increases water retention on a minor scale, but it does not contribute to a gain in weight.
Myth #2: Creatine Is Not Suitable for Kidneys
Creatine monohydrate is likely to raise the level of creatinine in the blood, and it’s a waste product that your muscles create. So if you have healthy kidneys, they will filter out all the creatinine from your blood and expel it through urine. As such, your creatinine supplements may bump the creatinine in your blood, which your blood test may indicate. That said, it does not increase the creatinine level so high that it would harm your kidneys.
So, whether you use the supplement for the short or long term, it does not have any adverse impact unless you suffer from pre-existing kidney disease.
Myth #3: Creatinine Upsets the Stomach
If you consume an excessive dose of creatinine, it may cause digestive troubles. But, if you take only the recommended dose, it will rarely lead to any gastric issues.
So, it’s recommended to only have 3-5 grams of creatinine daily. And even if you undergo a loading phase of 20 grams of creatine every day, you should try to split it into four of five doses over the course of the entire day.
Myth #4: Creatine Should Be Consumed With Sugar for Better Absorption
That’s a big fat myth!
Your muscles are capable of absorbing the creatinine effectively, all by themselves. Meanwhile, insulin can help the muscles uptake the creatine, but only if it’s in a higher concentration. This means you would have to consume around 100 grams or more of sugar or carbohydrates for your muscles to absorb the creatinine better.
So, taking insulin or consuming sugar or carbs is not a good idea with creatinine since this would not add to your athletic or health goals.
Myth #5: Creatine Causes Dehydration and Cramping
Creatine attracts water which is stored in the muscles, and the supplement increases the body’s intake of water. But, no scientific research indicates that creatine causes dehydration and cramp.
In fact, it improves athletic performance in hot weather by maintaining the body temperature, reducing heart rate and regulating sweat. And if anything, it reduces the incidents of muscle injuries, cramps and dehydration.
One of the most used supplements by bodybuilders and athletes, creatinine is a perfect supplementation for high-intensity physical activities. It enhances strength, ensures quick recovery after exercise and resists exhaustion. And while it’s a widely researched supplement, the misconceptions surrounding them are still at an all-time high. So hope this article debunked some myths so you can enjoy creatinine all carefree!
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