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Written by Anssi Manninen
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Friday, 12 October 2007 |
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Creatine is an extremely
popular supplement among gym rats, simply because it works. However, the
mainstream media tends to publish reports suggesting that Creatine usage is a dangerous
and unnecessary practice. Thus, a recent International Society of Sports
Nutrition take on Creatine supplementation refuted some of the most enduring
urban legends:
Myth 1: All weight
gained during supplementation is due to water retention.
Fact: Creatine
supplementation improves ability to perform high-intensity exercise and thus
enables athletes to train harder and promote greater muscular hypertrophy.
Myth 2: Creatine
supplementation causes kidney distress.
Fact: There is
absolutely no evidence to support the notion that reasonable Creatine intakes
in healthy adults cause kidney dysfunction.
Myth 3: Creatine
supplementation causes cramping, dehydration and/or altered electrolyte status.
Fact: The only side
effect reported in the research literature is weight gain. There is some
evidence to suggest that Creatine supplementation may actually reduce the risk of muscle cramping and
injury.
Myth 4: Long-term
effects of Creatine supplementation are completely unknown.
Fact: One cohort of
patients taking moderate doses of Creatine has been monitored since 1981 with
no side effects.
Reference:
Buford TW
et al. International Society of Sports Nutrition position stand: Creatine
supplementation and exercise. J Int Soc
Sports Nutr, 2007, 4:6.
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Performance Nutrition 
