Health • Supplements & Vitamins Bodybuilding Supplements, Creatine Myths & Facts

Health • Supplements & Vitamins Bodybuilding Supplements, Creatine Myths & Facts

Nov 30, 2009 • By

1. The more creatine you ingest, the great the results will be. If you have ever seen ill bodybuilders ingesting more and more creating, you will probably wonder if it is really worth the effort. According to knowledgeable scientists, test subjects ingesting.1 grams per kg of bodyweight ended up excreting nearly 50% of what they took. Lower doses of creatine will be much more effective than a great deal of kilograms.

2. Creatine has the potential to damage the kidneys and liver. Unless you have a pre-existing condition, creatine should cause no harm to the internal orgasm. Much of the harm that can be derived from creatine is really a myth that have been put forth from anecdotal reports. One study looked over healthy athletes that took creatine for a five year period and discovered no instances of renal of kidney damage.

3. Creatine has the potential to cause excess water retention. A recent double-blind, placebo-controlled study discovered that after 90 days of creatine use in test subjects displayed no significant increase in water in the body. In fact, this creatine group displayed greater gains in total body mass as well as fat-free mass.

The possibility that inferior-grade creatine may yield the promotion of water gain that can end up with a soft, puffy look. However, there are several reasons why this can be the case. First, it may not be due to the ingestion of creatine, but it can be due to excess sodium. Whensupplements are cheaply manufactured, excess sodium might be present in the actual finished product.

4. Creatine can cause cramping. The notion that creatine is known to cause muscle cramping is anecdotal evidence at best and absent clinical evidence to support such a claim. Rather, clinical studies have displayed the fact that creatine use is not connected to cramping.

5. Creatine needs to be taken with a glass of grape juice. The concept behind using creatine with sugar products such as grape juice is a sound one. However, the trick is not the amount of grape juice per serving. Rather, this has to do with the function of insulin in the body. For creatine uptake to feel enhanced, insulin release needs to be clearly and effectively encouraged. Insulin functions canbe considered a form of creatine pump designed to push it into muscles. If you are going to use juice, always be sure to get at least 100g of juice for every 5g of creatine you use.


6. Creatine will work much better in its liquid form. The reality of the matter is that in liquid form, you might not even be getting any creatine as much as a by-product of creatine breakdown. Creatine, in powder form, is a much more stable venture.

7. All creatine products are the identical. Just as there is a major difference between $100 caviar and $15 caviar, there is a major difference between high grade creatine and the lower quality inferior creatine. Those that have followed the history of creatine will know Chinese creatine is the lowest quality product available. Other weak products are those containing contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, can be considered some of the best products on the market.

8. Creatine use is always 100% safe. While creatine is a non-toxic compound, creatine use should never be considered risk-free. As with all other nutritional supplements, individuals with pre-existing medical conditions are advised to avoid taking creatine or other sport nutritional supplements. So before you begin taking any supplements, it is best to look toward your physician for advice.

9. Creatine needs to be ingested at a specific time. Yes, it has been proven that you can maximize creatine uptake by ingesting it along with a 1:1 ratio of protein to carbs, there is no real evidentiary information that suggests there is a best time to ingest creatine. Whether you take creatine in the morning, afternoon, or evening there won't be any significant difference in the end up result. For sheer convenience sake, you may wish to take it with a post-training protein/carb shake.

10. It is possible to get enough creatine from a diet. The average person will only gain 1g of creatine per day from a traditional diet. When you cook food, a great deal of the creatine found in foods such as beef, cod, salmon, and herring will be destroyed.

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