Despite all the clarifications already made, there are still myths about the consumption of this supplement that can bring benefits to athletes, bodybuilders and gym goers if used correctly.
Of all the nutritional supplements on the market, creatine is the most controversial product. Despite all the clarifications already made, there are still some myths that hinder the consumption of this supplement that can bring benefits if used correctly. To clarify the main doubts we can consider the following questions:
Creatine is a small-dose supplement of around 3g per day, its caloric value is negligible and its effects do not cause any increase in body fat. Its effect when associated with weight exercises or strength exercises is to increase muscle mass and may increase body weight, but only by increasing lean mass.
Creatine retains water?
The mechanism of action of creatine is still being researched, but what is already known is that when used as a supplement and associated with training, its concentration increases within the muscle cells. This increased concentration creates an osmotic force that draws water into muscle cells. This water intake, which occurs at first, causes an increase in muscle protein synthesis, aiming to occupy the space increased by water intake. Therefore, water retention occurs within cells and only at an early stage. Water retention, if any, is indicative that muscle mass will increase.
Creatine causes kidney stones or harms the liver?
These are myths that need to be definitively abolished. There is no evidence of liver or kidney problems caused by creatine. The contraindication is for supplemental use by patients with pre-existing kidney or liver disease, which also applies to various other nutrients. Remember that creatine is a nutrient and not a medicine. It is also worth remembering that our body produces creatine in the pancreas, kidneys and liver and is therefore not a foreign product to the body.
These and other questions need to be clarified, as creatine is increasingly seen by the scientific community in various health fields as a supplement to various indications, not only for those who want to gain muscle, but should also be recommended for the elderly, recovering patients. , young people of growing and developing age and many other cases that science is proving.