ALL ABOUT CREATINE. THE DEFINITIVE GUIDE. (PART III)

* It is recommended that you read the previous post about creatine, especially the rest of the most common questions about the use of creatine in sports.

 

11. Do you retain liquids?CAN I TAKE IT IN DEFINITION?

It does retain fluids, but this water retention occurs at the intracellular level, so it would not have negative side effects, quite the opposite. Creatine acts as an osmolyte generating thermoregulatory actions and other factors related to genes intended for hypertrophy and maintenance of muscle mass.

Although what, if true, can produce 1-2.5 kg weight gains depending on muscle mass due to this water retention. So it should be taken into account depending on the sports discipline and the context of our athlete.

12. HOW MANY TYPES OF CREATINE CAN WE FIND IN THE MARKET?WHICH ONE IS THE BEST?

 

The most studied in terms of effectiveness, legality and safety is creatine monohydrate . In this way it is the one presented by most studies and none of the other creatine formulations present the benefits of monohydrate at present. As a recommendation, Creapure is a patented brand that ensures maximum quality along with good manufacturing practices , limiting waste products in the product.

 

13. IS YOUR SUPPLEMENTATION SAFE?IS IT SAFE FOR KIDNEYS?

 

If it is completely safe, in fact, these associations are erroneous because the majority of studies that were used to justify this conclusion evaluated only the creatinine marker (product of creatine degradation) or its clearance. When this marker can be found increased in anyone who performs physical exercise frequently (even more frequent in strength training).

There are also numerous studies where they guarantee the safety of this substance in the long term and a few where they recently hypothesized about a protective function at the renal level (Post 2019).

14. WILL I BALK IF I TAKE CREATINE?

 

No. This is not so, in fact, this conclusion comes from a study conducted on rugby players for a few weeks. Although creatine could accelerate the rhythm of baldness in men with hederitary baldness . This is due to the fact that creatine increases DHT, a metabolite of androgens and testosterone, which is a factor in hair loss. Although the study increases a non- significant amount or comparable with people in which hair loss occurs. Normally, this study would have been carried out in the long term if these DHT levels returned to their baseline levels.

 

15. ¿INJURED OR CAUSES MUSCLE CRAMPS ?

 Another myth quite widespread where really the true side effect of creatine can be cramps or gastrointestinal problems in the case that we perform a loading protocol or an improper use of it. In the case of injury or muscle cramp it would have a protective and beneficial effect.

 

 

 

COMPLETE BIBLIOGRAPHY 

 

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