The use of creatine, its effect & the myths - Bodybuilding Tips

Protein powders, creatine supplements and other ergogenic aids are hot, but beware the myths. In that regard, creatine is at the top of the list! Creatine monohydrate, commonly referred to as creatine for short, has been proven to improve performance in some people, and therein lies both the myth and the truth. 

This highly popular supplement is also poorly understood. Creatine can improve athletic performance by increasing strength and power because it improves recovery capacity during and between training sessions, but it is not anabolic in itself. Here's what you (in our opinion) need to know about using creatine.

Myths About Using Creatine

Myth 1: Creatine Promotes Muscle Growth

Let's start with the most persistent myth: creatine is not a steroid and does not build muscle mass. In other words: it does not directly contribute to muscle growth. Instead, creatine helps you with extra energy and recovery, so you can train harder and recover faster. This increases the incentive to train and that can lead to more strength.

Myth 2: Creatine works for everyone

Not true. Some people naturally have high levels of creatine in their muscles. Meat and fish eaters are less likely to feel the effects than vegetarians, who have low creatine levels in their diets. In other words, if you are deficient in creatine, you will likely see better results from your supplement. If you don't see clear results within 4 to 6 weeks, stop taking it. Creatine doesn't work for everyone!

Creatine FAQs

1 – What is it?

Creatine is a fuel that is stored in muscle tissue and is produced by the synthesis of a number of amino acids (the building blocks of proteins). It is not a protein in the traditional sense. Creatine improves performance by increasing the amount of free phosphates needed for the production of ATP (adenosine triphosphate). ATP is the substance that is broken down in body cells to release energy during training, during long-term and also during relatively short efforts.

2 – What does it do?

Creatine reduces fatigue by sending extra energy to your body cells. It goes like this. ATP is the substance your body uses to provide energy. When a muscle contracts, it releases a phosphate molecule from ATP. 

This creates ADP (adenosine diphosphate). The problem: you can't get energy from ADP and your body only has a certain amount of ATP in stock. The solution: ADP takes a phosphate molecule from your body's store of creatine phosphate to become ATP again. 

Simply put, if you have more creatine phosphate (CP), you can train longer and do sets of say eight reps instead of six. Over a period of weeks or months, that extra load can lead to more muscle mass, more strength and more training capacity.

3 – Who is it for?

Research has shown that taking a creatine supplement has the greatest effects on strength, speed and explosive sports and activities. This also includes strength training and sports that require short, intense efforts. 

The effect of endurance sports or aerobic training is less clear. In addition, the temporary weight gain associated with the use of creatine (creatine attracts water into your cells) can be counterproductive in endurance sports and other sports where body weight is important.

Creatine has no anabolic (constructive) effect. We would like to repeat that: CREATINE IS NOT AN ANABOLIC SUBSTANCE.

Taking Creatine? That's how you do it!

Creatine monohydrate

First, talk about it with your coach, gym teacher, friends, and parents! Then you will come across different forms of creatine when shopping. The one you must have is creatine monohydrate . That's the same substance used in over 95% of studies, so why take risks with any other substance in terms of safety and effectiveness? Read the labels carefully to make sure no other, unwanted substances have been added. When in doubt, ask for a second opinion.

Creatine Monohydrate Supplements Improve Performance

Most studies recommend taking creatine before a workout. This timing allows the free phosphates to be available to your muscles in time to make ATP and creatine phosphate. Creatine should be taken with simple carbohydrates (eg milk/lactose or fruit juice/fructose). In general, a minimum carbohydrate dose of 50 grams is recommended with a dose of creatine.

The right dose

Research shows that 3 grams of creatine per day for three weeks increases the amount of creatine in your muscles as much as a dose of 50 grams for five days. Many manufacturers recommend such a fast 'charging phase', but this is not necessary per se. 

The dosage of creatine is related to your body weight: 3 grams per day at 80 kilos or less, 4 grams at 80 to 100 kilos and 5 grams per day at more than 100 kilos. Any creatine your body doesn't use is excreted as a waste product. If you overdose on creatine for a long time (more than 20 grams per day), you will have very expensive urine and your kidneys and liver will be overloaded.

Warning –  In general, there are no known risks with creatine use in the short or long term. Because no research has ever been done into the effects of creatine on people under the age of 18, its use under 18 is not recommended. Please Read Our Articles: best calf exercises