Creatine is one of the best-known and most frequently used nutritional supplements in the field of strength training and performance enhancement. But there are many myths and misunderstandings surrounding creatine (also creatine). In this in-depth article, we'll take an in-depth look at creatine, both the scientifically proven facts and the common myths and misconceptions.
What is Creatine?
Creatine, also known as creatine, is a naturally occurring compound found in small amounts in foods such as meat and fish. However, the majority of creatine present in the body is synthesized in the liver, kidneys and pancreas. Creatine is primarily concentrated in muscle tissue and plays a critical role in providing energy during intense physical activity.
The myths
Myth 1: Creatine is a steroid-like substance.
That is definitely not true. Creatine is a completely natural molecule and has no structural similarity to steroids. It is in no way associated with the negative side effects of steroids. Steroids are synthetic hormones while creatine is a natural compound.
Myth 2: Creatine is bad for the kidneys.
There is no convincing scientific evidence that creatine causes kidney damage in healthy people. The kidneys efficiently filter creatine from the blood, and studies have shown that kidney function is not affected with creatine supplementation. However, it is important to drink enough water to support the kidneys.
Myth 3: Creatine causes dehydration and muscle cramps.
On the contrary, creatine can increase the water volume in the muscles, which contributes to improved hydration. Dehydration is not typical for creatine. When it comes to muscle cramps, there is no convincing evidence that creatine causes them.
Myth 4: Women shouldn't use creatine.
This assumption is incorrect. Women can benefit from creatine just as much as men. There are no gender-specific reasons why women should not use creatine. The benefits of creatine are gender-neutral.
The Facts about Creatine
Fact 1: Increased performance
Taking creatine has been shown to be an effective way to increase physical performance, especially in activities involving short, intense bursts such as weight lifting, sprinting and strength training. Creatine increases the availability of adenosine triphosphate (ATP), which leads to improved energy supply to the muscles.
Fact 2: Building muscle
Creatine can promote muscle growth by increasing cell volumes and protein production in muscles. The increased water retention in muscle cells can lead to a more voluminous appearance.
Fact 3: Quickly available energy
Creatine serves as a quick source of energy for short-term, intense activities by regenerating ATP, the cells' primary energy source. This makes it possible to perform more repetitions in training and increase training intensity.
Fact 4: Security
Several studies have shown that long-term use of creatine is safe in healthy people. There is insufficient evidence of serious side effects. The safety of creatine has been extensively tested in numerous scientific studies and clinical investigations.
Scientific findings of creatine
Study 1: The Effects of Creatine Supplementation on Muscular Performance and Body Composition Responses to Short-Term Overuse Resistance Training.
In this study, creatine supplementation was found to significantly increase muscular performance and growth, particularly during periods of intense training. The participants who took creatine showed a significant improvement in their strength and muscle mass compared to the placebo group.
Study 2: Effects of Creatine Supplementation on Muscle Strength, Endurance and Sprint Performance.
This study confirms the positive effects of creatine on muscle strength, endurance and sprint performance. The participants who took creatine showed a significant increase in performance compared to the placebo group. This highlights the performance enhancing effects of creatine.
Taking and dosage of creatine
The typical dosage recommendation for creatine is around 3-5 grams per day. It is not necessary to carry out a loading phase in which higher dosages are taken in the first few days. Long-term, continuous use is most effective as stores in the muscle build up over time.
How long can you take creatine ?
Creatine can be taken for longer periods of time. There is no specific upper limit for how long you can take it. However, it may make sense to take breaks at regular intervals to maintain the body's production of creatine.
At what age can you start taking creatine supplements?
Creatine is generally safe for adults. However, it should only be taken by adolescents and children under medical supervision. Taking creatine should always be discussed with a doctor or nutritionist.
Should creatine only be taken by vegetarians or also by people who eat meat?
Creatine supplementation is particularly relevant for vegetarians and vegans as they may not get their creatine intake from animal sources. However, creatine can be taken by people of all dietary styles. It is not limited to vegetarians.
Conclusion
Creatine is a proven dietary supplement that is widely used due to its performance enhancing effects and positive influence on muscle building. It is important to distinguish between the facts and the myths. Creatine is safe and effective when used correctly. However, before incorporating nutritional supplements into your routine, it is advisable to consult with a doctor or sports medicine specialist. Knowing the science and how to use creatine correctly will help you get the most out of your workout.