Despite being possibly the most popular sports supplement on the market today, creatine is surrounded by myth, superstition, and misinformation. If you haven’t read our beginner’s guide to creatine that would be a good place to start, because this article will be a deep dive into the facts about creatine as supported by numerous studies and medical journals. Buckle up: This is going to be a big one.
Myth: Creatine is bad for you
Anecdotal reports around the negative side effects of creatine range from liver and kidney issues to stomach problems to an increased risk of cramping and dehydration. While certain small subsets of the population with preexisting conditions or people on certain medications may find that creatine interacts poorly with their particular situations – why we always recommend everyone checks with their doctor to be completely sure creatine is safe for them – one of the longest-term creatine studies to date concluded that even lengthy, regular creatine use does not result in adverse health effects or other negative side effects between athletes using creatine and those without it.
Another trial conducted by the International Journal of Sports Medicine compared the rates of various gastrointestinal issues between two groups in a double-blind, placebo-controlled study and determined that the self-reported rates of these side effects were no different between the group taking creatine and the control group. And, when it comes to cramping, a study that followed college football athletes found that creatine does not increase the risk of cramping or injury.
In fact, the official stance of the International Society of Sports Nutrition on the safety and efficacy of creatine is that “creatine can not only improve exercise performance, but can play a role in preventing and/or reducing the severity of injury.” The scientific consensus is clear: creatine, even when used long-term, is totally safe for the vast majority of people.
Myth: Creatine doesn’t get results
The single greatest seal of approval for creatine also comes from the International Society of Sports Nutrition, who says that creatine is “the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.” There’s also plenty of evidence that creatine helps to decrease body fat while increasing muscle mass and is associated with greater increases in muscle size when compared to athletes not taking creatine. All the signs point toward creatine being a beneficial supplement for a variety of exercise goals.
In fact, the benefits of creatine don’t seem to be limited to athletic ones. There’s some evidence that regular creatine supplementation may have beneficial effects on a variety of neurological diseases, lower blood sugar levels, and reduce fatigue and tiredness. As more and more is learned about creatine, the list keeps growing.
Myth: Not enough is known about creatine
If the numerous articles, journals, and studies cited in this post weren’t enough, the simple fact is that creatine is possibly the most-studied and best-proven supplement of all time. No other supplement, for workout goals or otherwise, has been studied as extensively or had its positive benefits corroborated by so many different, independent groups as creatine has.
When used correctly, creatine is safe and effective. However, we did find one study that linked creatine usage to digestive issues: when that creatine was polluted with additives and contaminants. Don’t compromise your health and don’t skimp on the results. Creatine is proven to be an excellent supplement for your workout goals, and CON-CRĒT® is proven to carry the best-quality creatine you can find.
The chemical composition of our creatine hydrochloride results in a creatine with the perfect pH level to be maximally bioavailable, resulting in a blend with up to 59x greater solubility and 70% higher plasma uptake than standard creatine. This, combined with the ability to use much smaller doses of CON-CRĒT® than a standard creatine, means that CON-CRĒT® is easier on your stomach and digestive system than any competitor.
Feel free to check out our FAQ if you’d still like more information before you make your decision on whether creatine is right for you. Knowledge is power, and CON-CRĒT® is here to help you succeed!