The main task of creatine is to facilitate the regeneration of ATP, which by its decay provides the muscles with energy to work. It is thanks to her that we can exercise longer, with the same intensity, without experiencing severe fatigue. Creatine also affects the accumulation of water in cells. On the other hand, the aquatic environment and high cell turgor are conducive to synthesis reactions and the expansion of muscle fibers. A huge number of myths accumulated around the popular supplement, most of them directly related to the negative impact on health. We will try to refute them and dispel all doubts.
Creatine leads to weight gain
This is not really a myth, because the use of creatine promotes the growth of muscle tissue. Therefore, it is used not only to increase muscular endurance, but also when the goal is to achieve lean muscle mass.
Creatine improves the hydration of the cell, making the anabolic reactions occur in it more effectively – it grows faster.
Although creatine is said to cause water retention in the body, and growing numbers of weight are simply fluids, the latest research indicates that the increase in the amount of water in the body is proportional to the increase in the amount of muscle. After its consumption, an increase in fiber diameters is also observed – hypertrophy – which is a good result for the trainers.
Creatine causes rhabdomyolysis
Rabdomiolysis is nothing but the breakdown of muscle cells. In the event of a phenomenon, we observe an increase in the concentration of substances in the blood in the cell, including
– AST, CK and LDH enzymes
The process is usually observed among victims of accidents with extensive injuries, crushing, but also with enormous effort and increased temperature as well as with disturbed electrolyte management.
The determinant is the CPK marker (the amount of keratin kinase), the standard of which oscillates around 200. Offenses outside it is a sign of significant muscle damage.
Creatine with rhabdomyolysis has so much in common, that it can help to prevent it. In the end, the task of the relationship is to allow the muscles to work longer and more effectively. It also affects their building. Therefore, one can not talk about the destructive effect of a substance on muscle fiber.
Creatine causes stomach problems
Taking creatine in standard doses oscillating between 4-8 g per day should not cause any discomfort from the digestive system. Accepting it in huge amounts, like 40 g, in 30% of respondents caused the occurrence of diarrhea. However, there is no wonder. Remember that it is a substance that causes the inflow of water into the cells, which also applies to the digestive system. At lower doses this is not noticeable, however, when we decide to increase the amount of the supplement, stomach discomfort may occur. How to prevent them?
– try to reduce the amount of fiber and other substances supporting the intestines
– do not consume creatine on an empty stomach
– use supplementation with micronized creatine – with better absorption from the gastrointestinal tract
Creatine causes damage to the kidneys and liver
Even the protein consumed in huge amounts will burden the kidneys and liver. Taking creatine with your head will not hurt anything and will not damage it. In the end, it is the kidneys and liver that are responsible for detoxifying the body. So it is not surprising that when taking any supplements their increased activity is observed. You can not talk about the damage!
Creatine causes cramps and dehydration
One often hears that creatine causes muscle cramps. This is not true, as research has shown that cramping occurs more often than in people who did not use the supplement. The hydration of cells, in the case of supplementation with creatine, is greater, because the flow of water to the interior is observed.
Tests carried out on various participants have confirmed that creatine helps to maintain the correct electrolyte balance, even in the case of light dehydration of the athlete. A story about dehydration and cramps caused by creatine should be inserted between fairy tales.
Creatine can cause varicose veins
The formation of varicose veins depends on the prevention of the free flow of blood in venous vessels. Creatine does not cause this effect. It has nothing to do with pressure and blood retention in veins, so we should look for reasons for the formation of varicose veins elsewhere.