Creatine is one of the most popular supplements used by tens of thousands of athletes worldwide to increase their strength, muscle mass, and explosive ability. Despite this, creatine is shrouded in mystique and linked with misinformation about side effects and usage—often thanks to pseudo-journalism that, unfortunately, has become a fixture on the internet. Hold on to your hat, because your previous understanding of creatine is about to be blown away!
Creatine Under the Microscope
In short, creatine is fuel for the body during intense physical training. During muscle contractions, adenosine triphosphate (ATP) breaks down its phosphate group, leaving behind ADP. The problem is that the human body cannot use ADP as an energy source. The solution? ADP takes a phosphate from the stored creatine in the body to produce more ATP. Creatine supplements are used to build up creatine in the body and increase its availability, resulting in accelerated ATP production. The more creatine you have, the more power and training time you achieve before fatigue sets in.
An interesting side note: creatine is the most studied supplement on the market!
So… creatine may actually be one of the most effective supplements for increasing muscle mass and improving strength and performance. But… there are four major myths surrounding creatine. Let’s get straight to the point and either confirm or debunk everything you’ve heard about this popular supplement!
Myth 1: Creatine Causes Liver and Kidney Damage
Perhaps the biggest myth of them all. But could it be true? There are thousands of studies where creatine is the main focus, and the common conclusion from these studies is that there are no side effects on the liver or kidneys with long-term creatine use. Most concerns about creatine and intake safety are often related to how well the kidneys filter the blood. This confusion might stem from an elevated level of creatinine (an indicator used to diagnose kidney problems) that occurs when creatine is used. However, these “positive results” are in no way harmful to our bodies. Moreover, there is actually no scientific evidence that supplementing with the recommended dose of creatine is harmful to kidney function.
Several studies show that creatine does not have any side effects that affect how well the kidneys filter blood. And there are hundreds of studies that have delved deeply into the safety of creatine supplementation. So you don’t have to go looking for all the facts—we’ll give you a quick overview right here:
• 12 weeks of creatine intake has no effect on blood lipid profiles.
• Long-term use of creatine does not negatively impact athletes’ health.
• To this day, no studies have shown significant changes in kidney, liver, heart, or muscle functions that negatively affect health.
So, if you do not suffer from chronic liver or kidney problems, creatine supplements will not make you sick. In a 5-year study, football players consumed more than 15.75 g of creatine per day. The result? There were no negative effects on either the kidneys or the liver.
Myth 2: Creatine Can Cause Stomach Issues
All available evidence indicates that creatine is safe to use, though it can cause some minor digestive issues. Creatine can sometimes cause a bit of stomach discomfort, but this is a very rare side effect. In fact, only about 5-7% of people who consume creatine experience stomach problems. This is often a side effect that occurs when creatine is taken on an empty stomach or in large doses at once.
The recommended daily dose of creatine ranges between 3-5 g. If you stick to this, you should not experience stomach issues or discomfort.
In an effort to reduce the stomach issues that some people may experience, micronized creatine has been developed. This type is filtered much more thoroughly, making it easier for us to digest. Hint: there are some creatine products that are better than others! The biggest advantage of micronization is the reduction in particle size, which increases how easily it dissolves and has the potential to alleviate stomach problems. It also makes it easier to mix and leads to better absorption by the body.
Myth 3: Creatine Causes Cramps and Dehydration
“Don’t I need to drink lots of water when taking creatine so I don’t get dehydrated?” It’s true that creatine binds water, but there is no evidence that creatine causes dehydration or muscle cramps. One assumption here is that combining creatine with hot environments, like a warm gym, leads to muscle cramps and increased dehydration. But that’s not true. On the contrary, creatine is designed to increase the overall water levels in the body and actually helps the body stay hydrated. But… of course, you should still drink water—and in the right amounts!
There is currently no evidence that creatine supplements have harmful side effects on hydration or the body’s ability to regulate its temperature. Most studies have even found that creatine use improves temperature control.
Several studies also show that creatine can enhance performance in hot and humid environments, and that creatine intake has no effect on muscle cramps.
In a placebo-controlled study, researchers found that muscle cramps occurred under specific conditions of dehydration, but the conditions of this test are rarely seen in real-life situations. Another study with American football players showed no effect on muscle cramps, injuries, or illnesses. These athletes took 15 to 20 grams of creatine per day in one phase and then continued with 5 grams afterward.
Myth 4: Creatine Leads to Weight Gain!
One of the most discussed and feared myths about creatine. But is it really true? Taking creatine can lead to a weight gain of 0.8-2.9% of your current body weight on the first day of creatine intake due to increased water retention in the muscles. This can happen to some during the “loading phase” where 4x5g per day is consumed. However, it is less likely to happen with smaller doses.
A study conducted on American football players who underwent resistance training for 28 days with creatine or placebo showed that the group consuming creatine experienced a significantly larger increase in lean muscle mass. And interestingly, neither group (creatine vs. placebo) experienced significant changes in body fat.
What You Should Watch Out For
As with so many other products, there is a vast array of different creatine products on the market. And it’s not just about whether they come in powder or tablet form… there’s also a big difference in quality. As you may recall from earlier in the article, it all comes down to how creatine is manufactured and how many filtration processes it undergoes. And it might seem obvious… the mass-produced, cheap creatine products you find everywhere online haven’t gone through the processes that allow your body to absorb creatine easily, efficiently, and without issues. We ourselves were tired of how hard it was to find a completely pure, high-quality creatine products. Creatine Monohydrate gives you a boost when you’re training, allowing you to do more reps and push even harder. And our composition is also easier for the body to digest. Does that sound interesting? Check out onecreatine® here—the easiest and best way to maximize your performance and results.
With this article, we hope you’ve learned more about creatine and now have the correct facts. Facts backed by real studies and research, which can help you decide whether you want to take your training to the next level with high-quality creatine.
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