There is no shortage of rumors about the bad stuff that can go along with creatine use. For example, people may swear they cause kidney or liver damage, cramping or dehydration, or even the dreaded muscle-destroying state of rhabdomyolysis. You may have heard that it is unsafe for young people, is not good for women, or even causes people to become angry or angry.
However, none of these fears seem to be based on existing research. Physiotherapist Ciaran Fairman, Ph.D., considers six of the most pervasive medical fears in the article "6 Side Effects of Creatine: Myths Unmasked" and concludes, "The safety of creatine has been repeatedly shown with some evidence as long as five Conclusion: Creatine does not cause damage to the liver, kidneys, or other organs. "
Doug Kalman, Ph.D., RD, co-founder of The International Society for Sports Nutrition (ISSN) says Creatine's bad reputation just a lack of understanding.
This is just someone who has misunderstood science or rejects all supplements, "he says in Bodybuilding.com's Foundations of Fitness Nutrition Course." It's the position of our organization, the ISSN, that the discouragement or Limiting the use of creatine, as it's known in the legislature and sports organizations, is a bad idea. "
In the ISSN's position, the paper focuses on creatine monohydrate and exercise, Kalman and a number of researchers went go one step further and say, "There's no scientific evidence that short-term or long-term use of creatine monohydrate is detrimental to otherwise healthy individuals, and that can even help young athletes find a safe and healthy alternative to 'potentially dangerous Anabolic Steroids. "
While it is true that certain individuals respond more robustly to creatine use than others, Jose Antonio, the other M The founder of the ISSN says that differences in creatine response can often be explained by muscle fibers. Athletes with faster-twitch muscle fibers such as lifters and sprinters are more likely to respond to creatine than athletes with slow-twitch muscle fibers such as endurance athletes.
However, that does not mean that endurance athletes can not benefit from creatine! In fact, creatine monohydrate is the first supplement from Krissy Kendall, Ph.D.'s list "The Top 7 Supplements for Increasing Endurance Performance!"
. And if you're worried that creatine is considered a "steroid" or a will, you're in trouble with your sport, do not be.
"It is not considered a banned substance by any sports authority, so you will not fail a test if you participate in your sport." Kendall explains.