Creatine is, to this day, one of the most misunderstood supplements in the industry.
Dangerous? Harmful to the kidneys? Water retention? Cycles? Only for bodybuilders?
To put things into perspective, here is some information you might not know about creatine:
The majority of people already consume it on a daily basis (really?).
Indeed, creatine is an amino acid (formed of glycine, arginine and methionine) found in food (meat, poultry, fish) at a rate of approximately 5 g/kg.
So, every time you eat a source of animal protein, you consume a certain amount of creatine.
Myths & Facts
Let’s debunk, once and for all, all the myths and rumors we hear about the most researched supplement on the market.
First of all, what does creatine actually do?
It increases the intracellular reserves of phosphocreatine, which has the effect of:
- Improve athletic performance
- Increase strength
- Increase lean body mass
«Don't take creatine for fat loss because it causes water retention, you'll look like a bloated balloon.»
On the contrary, creatine improves body composition.
Water retention takes place in the muscle cell (in the muscle) and not subcutaneously (under the skin).
Therefore, creatine improves muscle definition and not the other way around!
«Creatine is bad for the kidneys, liver and heart.»
No studies prove such claims. Creatine is one of the most studied supplements in the scientific literature and its use is certainly one of the safest.
«A loading phase is necessary in order to saturate the muscle cells with phosphocreatine within a week.»
After a few weeks of use (4-6 weeks), once cell saturation is complete, the maintenance dose (3-5 g/day) will produce the same effects as the loading phase.
The loading phase is simply faster for cell saturation, but is by no means mandatory.
«Creatine monohydrate is outdated. You need state-of-the-art creatine, that of the latest technology, to have even more results.»
Creatine monohydrate has been shown, time and time again, to be as effective, if not more so, than all of its comparisons. Creatine monohydrate saturates muscle cells 100% and it doesn't get more effective than 100%.
«Creatine should be taken before training.»
For creatine to work to its full potential, the muscle cells must be saturated. Saturation takes a few days or even weeks, depending on the amount consumed. It's the only way to take advantage of it.
So, the most important thing is to consume it on a daily basis, regardless of the time of day.
“We should cycle the creatine. »
Creatine is an amino acid that we already consume on a regular basis through our diet.
It has no impact on hormones, so there is no need to cycle it.
Being 100% natural, it can be consumed on a daily basis, in order to derive maximum benefits.
«Creatine is a supplement for bodybuilders and fitness people.»
Creatine is effective for anyone who wants to improve their physique, strength & athletic performance in any field.
It is one of the most effective and studied supplements to date. Creatine would also have cognitive benefits: to be continued.
Recommended dose: 5 g (1 serving) daily, with or without training.