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Separating Mere Hype From Facts About Creatine

By Expert Author: Peter Roseberg

Whether for losing weight, getting beautiful skin, or building muscles, there are many ways by which we can benefit from supplements. However, just like with other things, supplements are not created equal. There are those that are safer and more effective than others. Some supplement brands promise you the moon and the stars in terms of results, only to end up being a disappointment.

In bodybuilding, thereís a supplement that helps an athlete perform better: creatine.

Creatine Basics

Creatine is a nitrogenous organic acid that helps supply energy to cells, particularly muscle cells, all over our body. It is produced in the liver and is composed of three amino acids, namely, L-arginine, glycine, and L-methionine. It is delivered through the blood by an active transport system. The creatine is then used by muscles that require high energy like the brain and skeletal muscles. Around 95 percent of creatine in our body is stored in skeletal muscle.


Despite general perception, creatine is actually not just used by athletes to improve performance in their sport. It also helps in treating a range of neuromuscular and neurodegenerative disorders, including arthritis, congestive heart failure, depression, and even Parkinsonís disease. It can also aid in improving cognitive ability.

In terms of athletic performance, creatine supplements are commonly used by athletes who engage in strenuous physical activities. It allows our body to produce more energy. And certainly, the more energy you have, the longer and farther you can go with your physical activity, whether itís playing a sport or doing intense workouts. For example, if youíre training to build big muscles, taking creatine can help you lift heavier weights and add more reps to your sets.

Creatine truths and myths in bodybuilding

For those who are into bodybuilding, taking this supplement is a staple. It has been used by those who want to build strength and lean muscle mass. However, one of the myths about creatine is that the more you take it, the better. The truth is that lower doses of creatine monohydrate are effective, and that excellent results can still be achieved without loading up on it.

Thereís also the myth that it harms the kidneys and the liver. If you donít have a pre-existing medical condition, it wonít do any harm to those organs. A five-year study that tracked healthy athletes has shown that those who used creatine at levels of up to more than 15g a day didnít show any effect on markers of renal or kidney stress.

Weíve also heard of it causing cramping. Nothing could be further from the truth. As a matter of fact, there are clinical studies that show using creatine is not associated with cramping.

Additionally, just like it was mentioned earlier, not all creatines are created equal. Just like thereís a difference between an expensive smartphone and a cheap knockoff, thereís also a big difference between high-quality ones and those with inferior grade. Those with lower quality usually contain more contaminants. Be sure to consult a health professional if you want to know more info about creatine powder and its importance in bodybuilding

Whether itís for bodybuilding or treating various disorders, creatine is one supplement you can count on for these purposes.

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