The very fact that creatine is an anabolic substance seems to be suspect. Anabolians associate with illegal doping agents. Creatine is also associated with many other controversies, whether in the context of the effects on the body or dosages and combinations with other supplements and various food products. So for the total demithologization of creatine!
Myth 1: Creatine only causes a temporary effect of inflating muscles with water
The belief that creatine effects are ad-hoc and disappears after completion of supplementation is extremely common. Many people think that creatine only increases the amount of water in the body. Such theories are, however, erroneous. Actually increasing the amount of phosphocreatine in the muscles is also associated with an increased accumulation of glycogen and water in them, creating a better environment for muscle mass and strength development, and this effect goes away when the supplements are discontinued, but what will work out during this time is sustainable. In other words, during creatine supplementation, muscles respond better to training stimuli and are more prone to hyperplasia – if we do, of course, take care of proper diet.
Myth two: Creatine must be taken on an empty stomach, otherwise it will not assimilate
It is not clear from where exactly the origin of the idea is that creatine should be taken away from the meal, but the fact is that such a recommendation appears on the label of many supplements containing it. It is important to realize that this substance naturally occurs in protein products (meat), and most importantly, scientific studies have shown that the addition of carbohydrates and protein to a portion of creatine may increase the effectiveness of supplementation. When we realize that carbohydrates are like rice or oatmeal, and protein is eggs or meat, we quickly understand that taking creatine with a meal is not only not harmful, but it can be beneficial. It is worth pointing out that many manufacturers are adding creatine to protein or carbohydrate protein, and some recommend taking creatine with meals (such as MAN creatine products) Come Ingrandire pene.
Myth 3: Milk and fat block the absorption of creatine
This theory is linked to the previous superstition, but because of how deeply rooted in common consciousness I think it is worth to dedicate a separate paragraph to it. No one has ever proven that fat itself or any compounds contained in milk block the absorption of creatine. I propose to do a simple test and “dedicate” one creatine cycle by taking each dose of the supplement to a fatty meal or with a glass of whole milk. I guarantee that the effects will not be worse than when taking away from fat and dairy products. Milk melee, because of the high insulin index, can have a beneficial effect on muscle saturation with creatine.
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Myth 4: Creatine should not be combined with caffeine
Actually some time ago the study showed that the use of creatine and caffeine together may not be beneficial in the context of creatine muscle saturation. However, there are many indications that the attempt was made in the wrong way. In other studies in which creatine was dissolved in coffee or tea (!) It was observed that the caffeine contained in these drinks did not interfere with the absorption or activity of creatine. Ingrandimento Seno, Similarly, the everyday practice and popularity of caffeine and creatine products in the composition clearly proves that this combination is not only acceptable but can be beneficial. So be sure to take creatine supplements and stimulants, caffeine-containing fat burners, or simply drink a cup of coffee while you are enjoying satisfactory progress.
Myth five: creatine damages the kidneys
Let’s be honest: Compresse Rughe if creatine was a kidney toxic substance, GIS would never allow it to sell. Creatine is a safe substance and this fact is confirmed by scientific studies. Of course we are talking about healthy people, not individuals with already existing kidney disease and creatine use at reasonable doses, that is consistent with the recommendations. Accepting wholesale doses of creatine may be dangerous, not just for the rest of your kidneys. The situation is similar to other supplements or ingredients of our daily diet. Moderation is indicated in each case.
Myth 6: Creatine use with saturation phase is ineffective
On the internet forums, there is a belief that the only good way to use creatine is to take 10g on training days and 5g on non-workout days. It is assumed at the same time that all other methods of supplementation are inappropriate, it is already curious to use a saturation phase consisting of short-term (5 – 7 days) dosage up to 20g per day. As an argument often appears a graph that undermined the alleged effectiveness of making keratinous loading. In fact, not enough that there is no scientific evidence indicating that the dose of 10g on training days and 5g in non-workout is the best possible, then the often listed table does not derive from professional literature and probably was created for marketing purposes. There are many different effective ways to take creatine.
Myth 7: Monohydrate is the weakest form of creatine
For a few years or even several years on the market of dietary supplements for athletes appear new forms of creatine, which supposedly are supposed to be even more effective than all known to date. First, creatine phosphate, citrate and malate, then esterified forms, buffered, recently also creatine nitrate and creatine anhydrous. All these inventions have reportedly been claimed to be efficacious and efficacious with longer and longer creatine monohydrate per capita. In practice, unfortunately, nobody has ever proved in any independent scientific study. In fact, experiments have shown that good creatine monohydrate is a better choice than creatine buffered and esterified and at least as good as creatine magnesium chelate. By the way, monohydrate is the best tested creatine for safety and is also extremely cheap. In conclusion: there is no evidence that there are stronger creatines than monohydrate.
Myth 8: You need to drink at least 5 liters of water for creatine
Actually, it is important to recognize that the use of creatine is associated with a greater need for fluids, but the belief that drinking at least 5 liters of water at the time of supplementation is a fatal misunderstanding. Firstly, the use of creatine does not entail such a strong need for irrigation; secondly, the daily fluids requirement is individual and depends on many factors; Third, the daily fluid balance includes not only water but also other consumed Liquids and their contents in food (fruit, vegetables, but also dairy, meat, eggs). It is worth remembering that drinking is not only unnecessary, but can be harmful to your health.
As you can see, many of the popular theories about creatine have no logical justification and are a collection of myths that should not be trusted. Creatine used properly is an effective, safe substance, and with its intake, there are no weird practices involved such as avoiding milk, slipping during meals or drinking excessive amounts of water.