Bodybuilding Supplements Tips, Myths About Creatine
1. The more creatine a person takes the better the results will be. This is a common myth that is spread around and it is not accurate. Many scientists have also looked at ingesting 0.1 grams per kilogram of bodyweight and the end result was that the male athletes excreted 46% of the ingested creatine within 24 hours. The scientists also noted that lower doses of creatine monohydrate (5g/day) will yield an effective result that can even be achieved without employing a loading phase.
2. Creatine has the potential to damage the kidneys and liver. Unless you have a pre-existing condition, creatine should cause no harm to the internal orgasm. Much of the harm that can be derived from creatine is really a myth that have been put forth from anecdotal reports. One study looked over healthy athletes that took creatine for a five year period and discovered no instances of renal of kidney damage.
3. Creatine is known to cause excess water retention. A very targeted and clear study on the use of creatine noted that after three months of creatine use, many test subjects displayed no significant increases in their body water. In reality, the creatine group study actually displayed greater gains in the areas of total body mass and fat-free mass.
It is most definitely possible that there are a number of inferior-grade creatine products that might actually promote water retention that can deliver a soft, puffy look. However, there are a number of reasons that can cause this. First, it might not be due to creatine but, rather, excess sodium might be the cause.
4. Creatine can cause cramping. This idea that creatine is known to cause muscle cramping is purely anecdotal and there is no clinical evidence in support of such a claim. There are no clinical studies showing creatine causes cramping.
5. Creatine needs to be taken with a glass of grape juice. The concept behind using creatine with sugar products such as grape juice is a sound one. However, the trick is not the amount of grape juice per serving. Rather, this has to do with the function of insulin in the body. For creatine uptake to feel enhanced, insulin release needs to be clearly and effectively encouraged. Insulin functions can be considered a form of creatine pump designed to push it into muscles. If you are going to use juice, always be sure to get at least 100g of juice for every 5g of creatine you use.
6. Creatine will work much better in its liquid form. The reality of the matter is that in liquid form, you might not even be getting any creatine as much as a by-product of creatine breakdown. Creatine, in powder form, is a much more stable venture.
7. All creatine products are the same. There is an enormous difference among all the many creatine products on the market. Some are better than others. Chinese creatine is considered a lower quality product that contains more contaminants along the lines of creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, is a much better product.
8. Creatine use is always 100% safe. While creatine is a non-toxic compound, creatine use should never be considered risk-free. As with all other nutritional supplements, individuals with pre-existing medical conditions are advised to avoid taking creatine or other sport nutritional supplements. So before you begin taking any supplements, it is best to look toward your physician for advice.
9. Creatine must be taken at a specific time. While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there's a best time to take creatine. Whether you take it in the morning, afternoon, or evening probably won't make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.
10. You can get enough creatine from your diet. The average person gets only about 1g of creatine per day from his diet. When you cook your meals, you also destroy a good part of the creatine found in foods such as beef, cod, salmon, and herring. - 17274
2. Creatine has the potential to damage the kidneys and liver. Unless you have a pre-existing condition, creatine should cause no harm to the internal orgasm. Much of the harm that can be derived from creatine is really a myth that have been put forth from anecdotal reports. One study looked over healthy athletes that took creatine for a five year period and discovered no instances of renal of kidney damage.
3. Creatine is known to cause excess water retention. A very targeted and clear study on the use of creatine noted that after three months of creatine use, many test subjects displayed no significant increases in their body water. In reality, the creatine group study actually displayed greater gains in the areas of total body mass and fat-free mass.
It is most definitely possible that there are a number of inferior-grade creatine products that might actually promote water retention that can deliver a soft, puffy look. However, there are a number of reasons that can cause this. First, it might not be due to creatine but, rather, excess sodium might be the cause.
4. Creatine can cause cramping. This idea that creatine is known to cause muscle cramping is purely anecdotal and there is no clinical evidence in support of such a claim. There are no clinical studies showing creatine causes cramping.
5. Creatine needs to be taken with a glass of grape juice. The concept behind using creatine with sugar products such as grape juice is a sound one. However, the trick is not the amount of grape juice per serving. Rather, this has to do with the function of insulin in the body. For creatine uptake to feel enhanced, insulin release needs to be clearly and effectively encouraged. Insulin functions can be considered a form of creatine pump designed to push it into muscles. If you are going to use juice, always be sure to get at least 100g of juice for every 5g of creatine you use.
6. Creatine will work much better in its liquid form. The reality of the matter is that in liquid form, you might not even be getting any creatine as much as a by-product of creatine breakdown. Creatine, in powder form, is a much more stable venture.
7. All creatine products are the same. There is an enormous difference among all the many creatine products on the market. Some are better than others. Chinese creatine is considered a lower quality product that contains more contaminants along the lines of creatinine, sodium, dicyandiamide, and dihydrotriazine. German creatine, from companies such as SKW, is a much better product.
8. Creatine use is always 100% safe. While creatine is a non-toxic compound, creatine use should never be considered risk-free. As with all other nutritional supplements, individuals with pre-existing medical conditions are advised to avoid taking creatine or other sport nutritional supplements. So before you begin taking any supplements, it is best to look toward your physician for advice.
9. Creatine must be taken at a specific time. While it has been proven that you can maximize creatine uptake by taking it with a 1:1 ratio of protein to carbs, no real evidence suggests that there's a best time to take creatine. Whether you take it in the morning, afternoon, or evening probably won't make a significant difference. For convenience sake, you might take it with your post-training protein/carb shake.
10. You can get enough creatine from your diet. The average person gets only about 1g of creatine per day from his diet. When you cook your meals, you also destroy a good part of the creatine found in foods such as beef, cod, salmon, and herring. - 17274
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