Creatine is certainly one of the most popular and affordable supplements in the world of bodybuilding and sports in general. In addition, creatine is one of the safest and most effective supplements on the market.
In addition to all its benefits, we often encounter false accusations against creatine, so we think it's high time to dispel some of the myths about creatine , and finally put it in your supplementation.
Myth: Creatine is bad for the kidneys
Reality: This claim is rather unfounded and probably extends from the idea that the kidneys are "damaged" when the level of creatinine in the blood (a byproduct of the phosphocreatine system) increases. However, there is almost no clinical justification for this claim. Moreover, a study was conducted in which individuals took 20g of creatine daily for 7 days, and no changes in renal activity were found.
Myth: Creatine is a steroid
Reality: This is perhaps one of the most absurd myths about creatine , which is really present among exercisers. If we have to dispel this myth, then suffice it to say that the creatine molecule is not similar to the steroid molecule. The more creatine is produced in the body from amino acids (argining, glycine and methionine), and following the logic of the myth then we could say that protein molecules are full of steroids ... Hmmm.
Myth: Creatine will slow down teen development
Reality: This is a rather absurd theory, almost on a par with the claim that creatine is a steroid. Creatine is a biomolecule found in all people and found in food (eg meat) and is safe for teenagers and all other people.
Myth: Charging phase is mandatory
Reality: Not necessarily, it's just a way to speed up the process of filling creatine stocks. Most companies promote the filling phase as mandatory, but taking only 5g of creatine for a few weeks will be enough to achieve the same results as in the filling phase in 7 days.
Myth: Creatine should be taken in cycles
Reality: Only some supplements are recommended to be taken in cycles, but creatine is definitely not one of them. Especially considering that just taking creatine replenishes its stores in the body and only then do we see the results of its action, so our recommendation is to take creatine daily.
Myth: Creatine should not be taken because it is also found in food
Reality: Despite the fact that creatine is indeed found in some foods (especially beef), the amount of food you should consume on a daily basis to achieved the effect of a minimum dose of creatine supplementation, is simply too high.
Myth: Creatine is not safe for women
Reality: Read myth number 2 again and replace the word "teenager" with the word "woman"
Myth: Creatine must be taken with a high dose of sugar in order to be sufficiently absorbed
Reality: Creatine is actually absorbed quite efficiently by itself, and to achieve extra "extra" you need a fairly large dose (over 100g) of simple carbohydrates (sugar / dextrose), which will stimulate additional insulin secretion, which will increase creatine absorption.
Myth: Caffeine affects creatine absorption because it acts as a diuretic
Reality: Actually the fact is that caffeine does just the opposite and promotes the absorption of creatine .The only thing you need to watch out for is staying hydrated, precisely because coffee acts as a diuretic