As with any type of supplement, there is a lot of hype and myths surrounding them. Today we are going to take a look the usage of creatine and some of the myths surrounding it. This applies to any formula that a fitness individual chooses to go with. The goal here is to either debunk these myths for you or to provide confirmation on their accuracy.
Now, it is quite factual and evident that creatine supplementation can be carried out safely, with results that vary from individual to individual. You can never expect the same experience as the next person because everyone is different.
The absorption of creatine into the body has always had those in the fitness world up in arms. The question on whether or not any form of creatine can be properly absorbed is a constant debate in the supplement world.
Just how much creatine of any kind is absorbed and some of the weight gain is yet another concern. Let’s take a look at some of the creatine myths!
Myth 1: Creatine Does Not Absorb Into the Body
There has been a huge debate ongoing on the amount of creatine that can be absorbed into the body. Some believe that it is such a minimal amount that the the supplement isn’t very useful. This is indeed a myth. Scientific based case studies have proven that with a high quality creatine supplement there are definite gains to be had—specifically for muscle development.
These studies have debunked this idea that creatine doesn’t get absorbed by the body.
In fact, not only does creatine readily absorb into the body, but it also improves concentration and daily energy too. With any supplement, you’ll lose some through the urinary system, but this no way implies that a great amount is not being utilized properly. Therefore, a low dose is far more effective than say “1000mg” at a time.
Myth 2: Creatine is a Steroid
One major misunderstanding about creatine is that is some type of performance enhancing drug or steroid. The truth of the matter is that creatine is in no way a steroid at all. Though it poses some of the same attributes as an illegal steroid would, it is quite natural and safe.
To fully debunk the myth, let’s point to where creatine is derived to begin with. Creatine, in its natural state can be found in red meat, fish and produced in our bodies. That’s right, our bodies produce creatine to help supply our bodies with energy. Creatine is allowed in all professional and college sports, it is not a banned substance in any sport.
Also, the idea that creatine works as an anabolic steroid would is really an odd claim as an anabolic steroid interferes with testosterone production. The liver, on the other hand, naturally produces creatine, and a creatine supplement simply provides extra energy and strength for most. There is nothing harmful if it is managed and utilized as recommended.
Myth 3: Creatine Will Cause You to Gain Weight
This one happens to be true and false at the same time for the most part. If you are taking a creatine supplement for bulking, or helping your fitness in general most people will put on a few pounds of water weight so that makes this myth partly true.
The good news is that when you cycle off of creatine the water weight will go away and you’ll be back at your normal weight (plus that extra muscle you’ve added)
So, if the idea is that a creatine supplement will make you fat, that is not accurate. If the perception is that your body fat will go up, this is wrong as well. However, the general idea that you’ll gain weight through muscle growth is accurate.
Now, water weight gain is what initially happens, and this does have the ability to enlarge muscles when you start. However, afterwards you’ll definitely begin seeing the lean muscle development. This takes the place of water weight.
Myth 4: Creatine is Beneficial for Endurance Athletes
Unfortunately for all of your endurance athletes creatine is going to do little or nothing for you. While it can help an individual gain more strength and endurance the main goal of creatine formulas is to enhance fast-twitch muscle fibers such as sprinters and weight lifters. These are the muscle fibers most known for strength training and even muscle development in general.
Creatine supplementation simply isn’t going help you get that 3 hour marathon or win that distance bike race. It is, however, going to help you lift heavier weight, grow muscle faster, and gain higher endurance to workout a little longer than normal.
While it is excellent for the latter mentioned, endurance athletes would do better in choosing another supplement for their needs.
Myth 5: Creatine Creates Muscle Loss if You Stop Taking it
This myth comes from the fact that when you cycle off of creatine you lose some water weight. Many people think that this is the muscle that they’ve worked long and hard for melting away but that’s no the case.
What the truth of the matter is, is because Creatine is water friendly—and in fact, enhances the look of the muscles in the body, this look can appear much different when a user quits taking this supplement. However, muscles don’t shrink from not taking creatine. This just doesn’t happen, you’re just losing some water weight.
What does happen is that when creatine use halts, the full look that is gained from water retention within those muscles diminishes. This creates a smaller effect. So, your muscles aren’t shrinking. They are only adapting to the natural effects of normal water intake being flushed out.
All in all, the right kind of high quality creatine supplement can be fantastic for an individual wanting to grow muscle and look more sculpted. It doesn’t take large dosages of creatine to get the effect that you want either, just follow the tips in the how creatine works article.
Remember, smaller amounts are far more effective than a large amount because you can only absorb so much. If you bear this in mind then you’ll be well on your way to a very gratifying new image and a new mindset about supplements such as these as well.