Have you heard all the creatine myths? Have you ever wondered if they are true? Read on to see which myths have been busted!
Myth: It is best to take as much creatine as you can get your hands on.
Busted! Is it worth it taking 15 to 20 grams of creatine in one go? No, according to some research undertaken recently, results can be achieved without the loading phase on 5g per day. In that study, males consuming 10g of creatine per day, exerted 4.6g within the next 24 hours.
Myth: Creatine damages the liver and/or the kidneys.
Busted! If there is no existing medical problems, creatine use should not be a problem. In another study, American football players were taking creatine for 5 years at heavy levels of 15g per day and medical tests did not show any deviations from normal levels of kidney and liver activity.
Myth: We get enough creatine from food.
Busted! On average, we get around 1g of creatine from our daily food intake. Creatine in our meals is further destroyed by cooking – boiling, frying and steaming.
Myth: Using creatine will affect the body’s hormone levels.
Busted! The academics at the Leuven University, Belgium have discovered that creatine does not affect hormone levels in the human body.
Myth: Best form of creatine is liquid.
Busted! Creatine is creatine. No matter which form you consume it in, it will do the job. When creatine is dissolved in water, it loses stability. So when you buy liquid form of creatine, quite often the product may not have been stored well on the shelves and part of it will be broken down into creatinine, which is worthless.
Myth: You must load up on creatine in a starting phase.
Busted! Latest research shows that there is little, if any, benefit in the loading stage of creatine use. As much as 5 grams per day is just about the optimum volume of creatine intake, and no loading stage is necessary.
Myth: Best creatine supplements are the most effective.
Busted! Best creatine is the creatine that works. You can buy best brands of creatine for just $0.02 per a 5 gram serve. Check out my post about that here: best creatine value
Afterall, creatine is used by most professional and amateur athletes all over the world and has been proven and established as a safe supplement to any fitness diet.
What do you think? Please leave a comment!
Jan 1, 2008 at 20:43:44
Well all I know is that creatine can be very helpful in injuries and in putting on size as long as you take it right.
Feb 5, 2008 at 02:25:38
You are right, I have used a number of supplements, most recently Muscletech Hardcore and I have always had a boost in my energy and putting on size.