- CREATINE MONOHYDRATE -
Facts and Fallacies Uncovered
Facts and Fallacies Uncovered
What's up kids? N4 here; I've decided to do a small, yet informative, piece on one of the most popular and talked about supplements on the market. I am of course talking about Creatine. Creatine Monohydrate to be exact.
So why talk about creatine? Well because there's a lot of bullshit floating about regarding creatine, that's why.
To begin with, what is Creatine?
Creatine is a nitrogenous organic acid.
Where does it come from?
Creatine is actually produced naturally by your body. It is essentially produced from amino acids in the kidney and liver
Is it a steroid?
Possibly one of the most popular questions. Creatine is absolutely NOT a steroid. Anyone who tells you this is either:
(a) Misinformed
(b) Lying
(c) Unaware
(d) Your mum
(e) A combination of some or all of the above
What is creatine supposed to do?
Creatine is used by athletes to enhance their performance. It may allow a lifter to move a slightly greater amount of weight and or a few extra reps. Again, if you think this means it is a steroid, please, see the above list. That and do some further reading on what a steroid actually is.
Is creatine safe?
The golden question. In general, creatine is considered to be safe for usage by normal, healthy individuals.
But I heard it screws with my kidneys and causes muscle cramps among other problems? Basically, I heard that it's not safe at all.
.....
Negative Ghostrider.
Pepper your angus for some studies, kids...
(Study title first; Study link second)
Creatine monohydrate treatment alleviates muscle cramps associated with haemodialysis http://ndt.oxfordjournals.org/content/17/11/1978.full#ref-1
Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration.
http://www.ncbi.nlm.nih.gov/pubmed/18184753
Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/
Effects of long-term creatine supplementation on liver and kidney functions in American college football players.
http://www.ncbi.nlm.nih.gov/pubmed/12500988
Side effects of creatine supplementation in athletes.
http://www.ncbi.nlm.nih.gov/pubmed/19124889
Adverse effects of creatine supplementation: fact or fiction?
http://www.ncbi.nlm.nih.gov/pubmed/10999421
Is the use of oral creatine supplementation safe?
http://www.ncbi.nlm.nih.gov/pubmed/15758854
Long-term oral creatine supplementation does not impair renal function in healthy athletes.
http://www.ncbi.nlm.nih.gov/sites/entrez/10449011?dopt=Abstract&holding=f1000,f1000m,isrctn
Long-term creatine supplementation does not significantly affect clinical markers of health in athletes.
http://www.ncbi.nlm.nih.gov/pubmed/12701816
International Society of Sports Nutrition position stand: creatine supplementation and exercise
http://www.jissn.com/content/4/1/6
Hopefully that clears things up...
Got any other studies worth checking out, N4?
Sure do.
Creatine in humans with special reference to creatine supplementation.
http://www.ncbi.nlm.nih.gov/pubmed/7817065
Creatine as nutritional supplementation and medicinal product.
http://www.ncbi.nlm.nih.gov/pubmed/11317142
Creatine supplementation enhances anaerobic ATP synthesis during a single 10 sec maximal handgrip exercise.
http://www.ncbi.nlm.nih.gov/pubmed/12701817
Effectiveness of creatine monohydrate in mitochondrial encephalomyopathies.
http://www.ncbi.nlm.nih.gov/pubmed/12657421
Creatine supplementation and exercise performance: recent findings.
http://www.ncbi.nlm.nih.gov/pubmed/15707376
Supplementation of creatine and ribose prevents apoptosis in ischemic cardiomyocytes.
http://www.ncbi.nlm.nih.gov/pubmed/21220914
http://www.ncbi.nlm.nih.gov/pubmed/21220914
Creatine supplementation in chronic heart failure increases skeletal muscle creatine phosphate and muscle performance
http://cardiovascres.oxfordjournals.org/content/30/3/413.short
Effect of creatine supplementation as a potential adjuvant therapy to exercise training in cardiac patients: a randomized controlled trial.
http://www.ncbi.nlm.nih.gov/pubmed/20576665
Potential benefits of creatine monohydrate supplementation in the elderly.
http://www.ncbi.nlm.nih.gov/pubmed/11085837
Creatine monohydrate as a therapeutic aid in muscular dystrophy.
http://www.ncbi.nlm.nih.gov/pubmed/16536185
Happy reading, people!!
Want more information on creatine and other supplements?
Visit my iron brothers (and one sister?) at:
http://www.goonsquadforums.com/index.php
