11 myths and truths about using creatine

11 myths and truths about using creatine


This supplement is widely used in the fitness and sports world for its potential physical performance benefits.

If you engage in any type of exercise or seek a healthier life, you’ve probably heard of creatine before. Well known among gym goers, this nutritional supplement has gained prominence in recent times due to the promise of improving training results, combating fatigue and aiding muscle recovery.

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However, in addition to its popularity, some myths about this substance have spread and raised doubts, leading many people to wonder if creatine is really effective. That’s why we spoke to Dr. Alexandre Ciattei, Postgraduate Doctor of Nutrology, Functional Nutrology, and Clinical Nutrology, and Physical Educator Igor Rehbein, from the UPX Sports Academy, to clarify key questions about the supplement. I wait!

1. The body produces creatine

REAL. Although most people are aware of creatine through integration, what few of them know is that the substance is also produced naturally by the human body through the junction of the amino acids arginine, glycine and methionine. “Creatine is a natural compound found in the human body, primarily in muscle, and can also be obtained through food, in meat and fish,” says Dr. Alexandre Ciattei.

two. Creatine damages the kidneys

Myth. One of the biggest controversies surrounding supplementation with this substance is that it damages the kidneys. However, according to the doctor, there is no scientific evidence to show that, in normal doses, the use of creatine affects this organ. “However, people with pre-existing kidney disease should consult a doctor before consuming any supplements,” recommends the expert.

However, Dr. Alexandre Ciattei cautions that one should be careful with the amount of creatine consumed. “The recommended amount of creatine per day varies, but in general it is common to follow an initial loading protocol of 20 grams per day for five to seven days, followed by a maintenance dose of 3-5 grams per day. Another detail is that studies are already underway with higher doses (>10 g per day) aimed at improving mental health in pathologies such as Alzheimer’s, etc.”, adds the doctor.

3. Supplementation with creatine cause weight gain

Myth. Consuming creatine does not cause weight gain. However, the consumption of this substance generates fluid retention, mainly in the muscle cells, which can cause temporary weight gain, but this does not mean that the person is gaining weight.

“A fluid retention The intracellular effect that occurs with the consumption of creatine is due to its ability to increase osmolarity within cells, drawing water inside them. This promotes the entry of nutrients into the muscle cell,” explains the doctor.

4. Pregnant women should not take creatine

REAL. During pregnancy, the consumption of any supplement should be advised by a doctor and, in the case of creatine, there are still few studies that demonstrate its safety. Consequently, the substance is not recommended by specialists for both pregnant and breastfeeding women.

“The consumption of supplements without a nutritional recommendation is not indicated, as each individual has different needs and health conditions, and it is important that a professional in the sector evaluates the suitability of the supplement for the specific case to avoid unnecessary costs or damage to health And all here within a suitably planned treatment,” advises Dr. Alexandre Ciattei.

5. Creatine should be consumed in pre-workout

Myth. As physical educator Igor Rehbein explains, creatine is a supplement with a chronic rather than an acute effect; therefore, it must be consumed continuously regardless of the weather, as it is not a pre-workout and is not for post-workout muscle recovery.

“A creatine it’s a supplement that works through refilling and that means I have to take it constantly because it “fills up my tank” […] Therefore, it must be ingested every day, whether you train that day or not,” says the expert.

Consuming creatine helps in gaining muscle mass

6. The results of creatine supplementation they are fast

Depends. According to the physical educator, the results of creatine can appear in up to 7 days, but the muscle gain, glycogen reserve and increase in strength vary according to each person and the training he performs.

“People who train for a longer time notice the difference faster, because they know their body better and will stagnate more often in training. Sedentary or untrained people, on the other hand, do not have a better perception of their body and they take time to notice this improvement,” explains Igor Rehbein.

7. Creatine induces muscle mass gain

REAL. According to Igor Rehbein, creatine only works on exercises of high intensity and short duration, therefore, helps to significantly increase the gain in muscle mass, as it serves to regenerate the ATP (molecule that guarantees the release of energy to the cells) necessary to provide immediate energy to the muscle.

That said, the supplement results in an improved ability to perform maximum repetitions, reducing muscle fatigue to increase the power of the exercise. Of course, as long as it is combined with a healthy diet, as creatine alone does not induce muscle mass gain.

8. Creatine is an anabolic steroid

Myth. Creatine and anabolic steroids perform similar roles, but are different substances. “Creatine is nothing more than a supplement and a dietary supplement is responsible for supplementing the person’s diet, since it is difficult to achieve the stock of 3-5 grams of creatine through daily food. from hormones and, although they have some Of the same purpose, which is to improve muscle mass, they are different,” says the UPX Sports specialist.

9. When to stop taking creatine your results are lost

REAL. Since it is a supplement for chronic use, stopping consuming it causes a reduction in its level in the body and, consequently, in body weight. “The effect of her [creatina] works by loading and the person who stops taking it, and no longer consumes it, will lose some muscle volume, as the supplement plays waterfall intracellular, as well as losing some strength, especially in power exercises,” explains Igor Rehbein.

However, forgetting to take it someday won’t make much of a difference. “If the person misses one day or the other, that’s no problem. No need to make up for the other day, just come back and take it normally […]”, says the professional.

10. Creatine sealed with Creapure is the most recommended

REAL. Before buying creatine, one of the recommendations of professionals is to always look at the composition of the product, as certain criteria must be met. “Looking at the label of a creatine supplement, it is important to verify that the substance is pure, without the addition of other ingredients. Also, it is important to observe if it has quality and safety certifications. Nowadays, one of the best certifications are the creatines with the Creapure seal”, indicates Dr. Alexandre Ciattei.

11. It is a supplement only for those who practice physical exercise

Myth. Anyone can take creatine, even if they don’t exercise. However, it is important to understand that this type of supplement serves precisely to increase the energy load on which it is usually spent high intensity activity and with power. Therefore, by not exercising, you cannot get the benefits of creatine. As explained by Igor Rehbein, you only get an increase in intramuscular and intracellular water, which can interfere with body weight.

Source: Terra

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