*It is recommended that you read the previous posts about creatine, especially the rest of the most common questions about the use of creatine in sports.
– PART I
– PART II
11. Does it retain liquids? Can I take it during cutting?
Yes, it retains fluids, but this water retention occurs at the intracellular level, so it would not present negative side effects, quite the opposite. Creatine acts as an osmolyte, generating thermoregulatory actions and other factors related to genes aimed at hypertrophy and the maintenance of muscle mass.
Although what is true is that weight gain can occur 1-2,5 kg depending on muscle mass due to this water retention. Therefore, 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 ON THE MARKET? WHICH ONE IS THE BEST?
The most studied in terms of effectiveness, legality, and safety is creatine monohydrate. This is the form in which the majority of studies are presented, and none of the other creatine formulations currently offer the benefits of monohydrate. As a recommendation, Creapure is a patented brand that ensures the highest quality along with good manufacturing practices, limiting waste products in the product.
13. IS ITS SUPPLEMENTATION SAFE? IS IT SAFE FOR THE KIDNEYS?
Yes, it is completely safe. In fact, these associations are wrong because most of the studies used to justify this conclusion only evaluated the marker creatinine (a breakdown product of creatine) or its clearance. This marker can be elevated in anyone who exercises frequently (even more so in strength training).
There are also numerous studies where the safety of this substance is guaranteed in the long term and a few where they recently hypothesize about a protective function at the kidney level (Post 2019).
14. WILL I GO BALD IF I TAKE CREATINE?
No. This is not the case; in fact, this conclusion comes from a study conducted on rugby players over a few weeks. Although creatine could accelerate the rate of baldness in men with hereditary baldness, this is due to the fact that creatine increases DHT, a metabolite of androgens and testosterone, which is a factor in hair loss. However, in the study, it increased by an insignificant amount and not comparable to people who experience hair loss. Therefore, normally, if this study had been conducted over the long term, these DHT levels would return to their baseline levels.
15. DOES IT INJURE OR CAUSE MUSCLE CRAMPS?
Another widely spread myth is where the real side effect of creatine can be cramps or gastrointestinal problems in case we follow a loading protocol or misuse it. In case of injury or muscle cramp, it would have a protective and beneficial effect.
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Related product:
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AUTHOR:
Marcos Rueda Córdoba
Dietitian-nutritionist at Myosport Clinic and The Strength Society
Instagram: @marcosnutrition
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