One of the more popular supplements chosen by those looking to gain more muscle, strength and stamina is creatine monohydrate. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to the cells within the body, primarily muscle. When taken as a supplement it helps to increase the size and strength of the muscle.
As with any supplement, there are questions and concerns had by those looking into taking creatine. Are there side effects? Will it really work? What kind should I be taking, how much of it and when? Well, these questions are all valid and understandable, but when it comes to creatine for building muscle, you can’t really go wrong by taking just about any version and following the instructions on the box; it’s just that easy. However, there are still some myths out there in relation to the supplement that are scaring people away from this muscle gaining enhancer. To put these myths to rest, take a look and get informed.
MYTH – CREATINE HARMS THE KIDNEYS AND LIVER
Truth– Before taking any supplements, it’s important to check with your physician to see if what you would like to take won’t interfere with any other medications you are taking. That being said, creatine does no damage whatsoever to the kidneys or liver, unless of course there is a pre-existing condition or any illness in these organs. In fact, in a study conducted in early 2000, Dr. Kerry Kuehl at the Oregon Health Sciences University in Portland showed that the overall kidney function of 36 healthy male and female athletes alike, that consumed 10g of creatine per day was not affected in any way by their creatine intake.
MYTH – CREATINE CAUSES CRAMPING
Truth– There is absolutely no clinical evidence to support this claim. However, there is evidence to support the contrary. Many clinical studies show that creatine use is in no way associated to muscle cramping. These studies have put those who use creatine and those who do not, in situations that would bring the onset of cramping, and both sets of participants showed the same signs and amount of muscle fatigue.
MYTH – CREATINE CAUSES EXCESSIVE WATER RETENTION
Truth– This is completely false, as a recent double-blind, placebo-controlled study demonstrated; after three months of creatine use, test participants showed no significant increase in the amount of water within the body itself. Typically, those who take a creatine supplement, show greater gains in total body mass and fat-free mass. Water retention in this instance is actually good. Creatine pulls the water into the muscles, making them larger and fuller.
Consult your primary care physician or chiropractor for any medical related advice.
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