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Old 07-08-2014, 03:42 PM
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Major Creatine Myths

Major Creatine Myths

Creatine is one of the most well researched sports nutrition supplements out there. It is a natural molecule produced in the human body, important for basic human energy functions and muscle function, and also found in meats, fish and eggs. Countless pre-workouts, recovery formulas and mass building formulas include it as an ingredient for good reason. It is an effective supplement for increasing power output, exercise capacity and the consequent increase in lean muscle mass that comes with increased strength. Yeah buddy!
There are a host of myths and false information regarding creatine supplementation. You could almost say there is a “stigma” surrounding creatine to the less informed. Here are the most common myths we’ve found along with opposing evidence and research.

1. Creatine is a Steroid
No, creatine is not a steroid. Though the “steroid” word gets tossed around lightly these days, technically, an anabolic steroid is a fat-soluble organic compound including sterols, bile acids and sex hormones, most of which have specific physiological action.[1] The “steroids” you hear about in regards to professional sports also includes other non-steroid, performance enhancing drugs that are banned by major sporting leagues and federations. Creatine is not banned nor considered doping by most major sports.
To be clear, creatine is “an amino acid that is a constituent of the muscles of vertebrates and is phosphorylated to store energy used for muscular contraction.” [2] It does not resemble anabolic steroids in function nor structure. Our bodies naturally produce creatine and we ingest it in most meats. Therefore, taking a creatine supplement, in regards to sports performance, is on par with taking whey protein supplements to increase muscle mass.
Is creatine performance enhancing? Yes, and so is caffeine, eating carbs for energy before training, getting enough sleep and recovery, cold showers post workout and blah blah blah. The point is, we get creatine naturally by producing it in our bodies and by eating meat. It does not affect our hormone levels directly like most “steroids” and it has not been shown to have any negative long term health effects in healthy adults.

2. Creatine is Bad for Your Kidneys
Not if you are a healthy adult with a healthy set of kidneys.
According to a study at the Department of Human Physiology, Korea National Sport University, Seoul, South Korea, “Despite several unproved allegations, liver (enzymes, urea) and kidneys (glomerular filtration urea and albumin excretion rates) show no change in functionality in healthy subjects supplemented with creatine, even during several months, in both young and older populations.”
In another study, a young man with one kidney with slight kidney problems showed no adverse affects from creatine supplementation (20g per day for 5 days followed by 5g per day for the next 30 days).
All things considered though, if you have any pre-existing renal issues, do not supplement creatine without consulting a physician first.

3. You Have to Load Creatine for it to Work Efficiently
While creatine loading (taking higher dosages for the first week or two and then tapering to a smaller dosage for the remainder of a “cycle”) is a popular way to supplement creatine, it is not necessarily more effective at increasing muscle creatine levels.
A typical “loading cycle” would be to take 15-20g/d (split into 5g dosages) over a period of 5-10 days, followed by 8-10 weeks of 5-6g/d. While loading creatine followed by maintenance dosages has been shown to increase total muscle creatine, studies have also shown a significant increase in muscle creatine by supplementing 3/g day for 28 days. This indicates that the loading phase may not be as necessary as some sources make it out to be to increase muscle creatine concentrations. Many pre-workout formulas include 2-4g of creatine monohydrate. So if you take a pre-workout regularly, you may not have to supplement creatine monohydrate separately to enjoy the benefits.

4. Creatine Ethyl Ester and Creatine Kre Alkalyn are more efficient than Creatine Monohydrate
We have not found any significant proof or studies that show this claim to be true. Creatine monohydrate is the cheapest, purest form of creatine available and we recommend it to anyone looking to make solid gains in the gym.
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  #2  
Old 07-08-2014, 03:45 PM
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creatine is a steroid LOL.....
give me a break....
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Old 07-09-2014, 04:41 PM
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who came up with creatine is a steroid? Ive never heard anyone say it was a steroid
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Old 07-09-2014, 08:13 PM
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Quote:
Originally Posted by q-ball View Post
who came up with creatine is a steroid? Ive never heard anyone say it was a steroid
I've heard reporters refer to it as that. Even some joe blo gym goers. Rare though.
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Old 07-09-2014, 10:00 PM
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Monohydrate is the way to go. Cheap and effective

Last edited by Big D; 07-10-2014 at 06:01 PM.
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