Weightlifting Supplements Tips, Myths About Creatine
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1. The more creatine a person takes the better the results will be. This is a common myth that is spread around and it is not accurate. Many scientists have also looked at ingesting 0.1 grams per kilogram of bodyweight and the end result was that the male athletes excreted 46% of the ingested creatine within 24 hours. The scientists also noted that lower doses of creatine monohydrate (5g/day) will yield an effective result that can even be achieved without employing a loading phase.
2. Creatine harms the kidneys and liver. Unless you have a pre-existing medical condition, creatine use should not damage your kidneys or liver. Most of the hype has been the result of anecdotal reports. In one study which tracked healthy athletes over a five-year period, football players who used creatine at levels up to 15.75g of creatine per day showed no effect on markers of renal or kidney stress.
3. Creatine causes excessive water retention. A recent double-blind, placebo-controlled study found that, after three months of creatine use, test subjects showed no significant increase in body water. In fact, the creatine group showed greater gains in total body mass and fat-free mass.
Now it is possible that some inferior-grade creatine may actually promote water gain that results in a soft, puffy look. However, this can be due to several reasons. One, it may not be due to the creatine, but excess sodium. When cheaply manufactured, excess sodium remains in the finished product.
4. Creatine causes cramping. The idea that creatine use causes muscle cramping is anecdotal with no clinical evidence to support this claim. On the contrary, clinical studies show that creatine use is not associated with cramping.
5. Creatine must always be taken with grape juice. The notion behind taking creatine with sugary drinks along the lines of grape juice is a sound one. The key to the process is not the grape juice but the serving. The key really is insulin’s function in the body. Insulin serves the function of a creatine pump, it would be pushed it into muscles. Those opting to stay with creatine and juice, use 100g of juice for every 5g of creatine.
6. The liquid form of creatine works better. The reality of the matter here is that in liquid form, the consumer might not even be getting creatine. Rather, the product might very well be creatinine which is a by-product of creatine breakdown. Creatine, in its original powder form, is much more stable and effective.
7. All creatines are the same. Just as there is a difference between $100 champagne and $15 dollar champagne, there’s a difference between high-quality creatine and inferior-grade creatine. Traditionally, Chinese creatine is a lower quality product, with more contaminants such as creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, are cleaner, purer products.
8. Creatine use is 100% safe. While creatine is non-toxic, creatine use is not wholly risk-free. As with all other nutritional supplements, individuals with pre-existing medical conditions should not take creatine or other sports supplements. So before you begin supplementing with anything, the best advice is to see your physician.
9. Creatine must be taken at a specific time. While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there’s a best time to take creatine. Whether you take it in the morning, afternoon, or evening probably won’t make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.
10. It is possible to procure adequate amounts of creatine in a diet. The average person will absorb roughly 1g of creatine per day from the average diet. The creatine found in foods such as beef, cod, salmon, and herring will often be destroyed by the flames when you cook it.
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