I read recently that over $100 million dollars
worth of creatine was sold the past year in the
united states alone. With all the hype and attention
given to creatine of late there has also been
much misinformation almost to the point where
now the popularity is reversing in the face of
people not knowing whether it is actually a valid
supplement or not!
Here are a few creatine facts that you might
already know about but should DEFINITELY know
Creatine fact #1
Creatine a natural compound. Yes creatine occurs
naturally in the human body and in nature. It
is not a laboratory generated chemical despite
the fact that some variations and extensions of
regular creatine that are laboratory created do
exist. In its natural form it is called creatine
monohydrate and is found in high protein foods
like meat or fish.
Creatine fact #2
Loading on creatine is not totally necessary.
While bodybuilders in particular have touted the
benefits of 'loading' up on creatine by taking
large quantities of the supplement in the initial
stages, research indicates that a period of loading
not necessarily any more effective than normal
Creatine fact #3
Creatine does not give you more energy when taken
before a workout. For creatine to effect the body
in particular the muscle tissue, it has to be
saturated with the substance (either from loading
or long term use) so a shot of creatine before
workout will not increase energy. Consistent usage
however increases the levels of phosphocreatine
which stimulates the muscles ultimate energy source
called ATP and boosts energy levels particularly
at an intramuscular level.
Creatine fact #4
There are no side effects to creatine supplementation.
Despite numerous studies into the so called dangers
of creatine, not one study has thus far provided
conclusive evidence regarding any effects of any
kind as a result of creatine taking. Cramps? False.
Dehydration? Nope. Reacts with caffeine? Hearsay.
Stomach discomfort? None that you wouldn't have
Creatine fact #5
Creatine super supplements are rarely more effective
and are overpriced. Outside the normal creatine
monohydrate pure supplement, many more expensive
variations have popped up promising faster creatine
absorbtion and faster results because of an increased
concentration of glucose that stimulates insulin
production in the body. This one is actually true.
However the exact same effect can be achieved
by simply taking creatine in water with sugar,
sugar cubes or glucose tablets.