Creatine! ahh many people still think it’s bad for their health. Most only talk about side effects, especially about doing harm to the kidneys and liver. Some even think that it’s a kind of anabolic steroid, that teenagers and women need to stay away or that only professional bodybuilders should use.
Despite opinions and certain facts. The International Society of Sports Nutrition considers it to be a safe substance and one of the most beneficial sports supplements available.
Researchers who have studied creatine for several decades also conclude that it is one of the safest supplements to consume.
Studies examined 52 health markers, monitoring blood samples before and after 21 months of creatine supplementation and found no side effects.
Creatine has also been used to treat neuromuscular diseases, concussions, diabetes and loss of muscle mass.
Even with all of this, people still prefer to believe that it does only bad because they heard the friend’s, friend’s doctor say so. Bullshit, this is why:
Creatine is natural
First of all, let’s be clear on the obvious: It is NOT a steroid hormone, it’s not a drug or something obscure in the fifth dimension.
Creatine can be found naturally in our body which is produced from available amino acids. In addition, intake of meats and fish also provide creatine.
Even if you think that it’s a poison, you are probably ingesting and / or producing it right now.
Creatine gives bad side effects
The point is that without supplementation it is difficult to raise creatine levels in the body to the point of feeling increased strength and gain of muscle in training. And when muscles are saturated with creatine, any excess is converted into creatinine by the liver and then eliminated through the urine.
And here begins the “problems”.
Creatine causes kidney and liver problems?
The use of creatine can raise the level of creatinine in the blood and as this is a marker for kidney and liver problems, many doctors will spit fire when they see a high creatinine test and say you need to stop “taking creatine”.
But understand, doctors will always take the more cautious and 100% politically correct side. It’s not their fault, but it also doesn’t mean that creatine is doing harm to your health.
To date, no study has shown that creatine can cause damage to the liver and kidneys.
Long-term studies, lasting up to 4 years, showed that there were no side effects related to the kidney and livers with the use of creatine.
“Ah, but I already had (or know someone who had) kidney stone after using creatine”
It is worth remembering that most studies involving creatine are made with healthy people. If you already have kidney or liver problems, you should approach taking creatine and any other supplement very carefully.
People with pre-existing problems may have problems with creatine as well as may have problems with protein intake, salt intake, calcium intake or anything ingested.
But assigning a problem specifically to using creatine is a shot in the foot. Unhealthy people may have several limitations that do not relate solely to creatine.
What is the best time to take creatine?
Any time. Creatine works through total muscle build-up, meaning the important thing is that you are taking it religiously every day for this to happen. The timetable is not so relevant.
How much creatine should I take per day?
Three to five grams a day is enough. Five grams is the equivalent of a full teaspoon (not coffee).
Do I need to do the saturation phase?
By doing the saturation phase (taking 5g of creatine four times a day for 5-7 days) you will reach the peak of creatine concentration in muscles faster, but this does not mean that this is better (or worse) in terms of gains . You will have the same gains not doing the saturation phase, it will only take a few more days to saturate your muscles.
Should I Cycle Creatine?
Some people report feeling less creatine effects with continued use, but this is not scientifically proven. Cycling creatine is not mandatory.
What is the best type of creatine?
Of all types of creatine, the best still remains the monohydrate which is the cheapest. Creatine is creatine, no matter how much you try to garnish it (usually with the intention of creating a more expensive product).
Can I mix creatine with caffeine?
There is only one study suggesting that caffeine can negate the effects of creatine, but this does not seem to be reproduced in practice, especially with so many pre-workout supplements that carry both caffeine and creatine in their formulas (and they do). In doubt, if you want to take the safer side, it would be interesting to avoid overuse (over 420mg) of caffeine in conjunction with creatine.
Many people think that creatine has appeared in recent years and therefore it deserves the look of doubt, but know that it has been between us for almost a century and more than 500 studies have been done over the decades that support its effectiveness and safety .
Creatine, when used correctly and by healthy people, increase muscle strength, accelerate hypertrophy, decrease fatigue and still have properties that help fight neurological diseases, can lower blood sugar levels and the best? It’s extremely cheap.
If even after all this you still prefer to believe that creatine does bad, so be happy in that way, but consider that you are giving up various benefits.