Creatine is one of the most widely-used and popular nutrition supplements among athletes and bodybuilders. Unfortunately, there are many myths and misconceptions surrounding creatine supplementation that could be preventing people from reaping all the potential benefits. To help clear things up, let’s take a look at the facts and dispel some of these myths about creatine supplementation and health.
Myth #1 – Creatine Causes Weight Gain
This is one of the most common myths about creatine supplementation, and simply isn’t true. If a person supplements with creatine and notices slight weight gain, it is likely due to gaining additional muscle tissue, as creatine helps with muscle growth and repair. However, weight gain or “water retention” due to creatine will usually not exceed 2 to 4 pounds, and any weight gained due to creatine supplementation should be quickly dropped when the supplement is discontinued.
Myth #2 – Creatine is Unsafe
Another common misconception is that creatine is dangerous to take, or can cause serious health problems. This simply isn’t true. Creatine has been studied in humans since the early 1990s, and the studies have consistently demonstrated that the supplement is safe and doesn’t cause significant side effects. In a review of over 500 studies, creatine was found to be one of the safest fitness supplements available, with no serious side effects reported when taken at the recommended dosage.
Myth #3 – Creatine is Only for Professional Athletes
Creatine is often viewed as a supplement for elite athletes and bodybuilders, but this isn’t the case. In reality, anyone can take creatine and benefit from the increased energy and muscle growth it offers. In fact, Creatine is even beneficial for endurance athletes who need added energy for long-distance events.
Myth #4 – Creatine is Banned from Competitive Sports
Many people believe that creatine is banned from competitive sports, but in reality it isn’t. On the contrary, the World Anti-Doping Agency (WADA) considers creatine to be a legal ingredient and doesn’t consider it a banned substance. The only exception is if a person is competing in a professional bodybuilding competition, where many organizations do ban creatine.
The Bottom Line on Creatine and Health
Creatine supplementation is safe, legal, and can offer a range of benefits to athletes and bodybuilders. It can help improve strength, power, and muscle growth, as well as provide additional energy for endurance athletes. Most importantly, creatine is not dangerous and won’t cause any serious side effects. With these facts in mind, you can supplement with creatine with confidence and enjoy all the potential benefits it offers.