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Creatine, to those unaware, can sound a little scary
and often erroneously labled similar to more serious substances.
But like many things perpetuated on the interwebs
creatine information has succumbed
to the unfortunate demise of faulty information.
Or as we like to say in the fitness world: bro science.
Thankfully, a quick dive into the scientific literature
can clear up some of the confusion.
First, a quick breakdown of what creatineis.
Creatine is a naturally occurring amino acid
that our body itself makes from two other amino acids,
arginine and glycine.
Most of it presides in our muscles.
There, it has a role in the ATP-PCR system,
the system responsible for the initial 10 to 15 seconds of energy production during physical activity.
Creatine essentially replenishes this system during rest,
explaining its popularity among athletes employing bursts of speed and strength
For fitness enthusiasts,
supplementing creatine generally means
adding a few more pounds or reps to your lifts.
Which is great.
But as great as this performance benefit is,
how safe is creatine really?
Fortunately for us, creatine is perhaps
the most studied supplement in the world,
with over a thousand studies covering its effects.
And with all this treasure trove of data,
signs seem to point to creatine supplementation being safe.
Here’s the gist.
According to the findings of the Journal of International Society of Sports Nutrition,
after doing to the legwork of sifting through the science,
they found that short and long-term creatine studies
consisting of different dosages, fitness levels,
and age groups, including infants and adolescents,
displayed no adverse health risks with creatine supplementation.
No increased risk of injuries, no dehydration,
没有导致脱水 抽筋 肾功能不全
no cramping,renal dysfunction,
or even upset stomach.
The only potential side effect is slight weight gain
potentially attributed to water retention.
And for those wondering, the often-perpetuated side effect of balding is also,
for the most part, untrue.
There might be a link between creatine and DHT,
a substance related to balding,
but no direct connection.
And it only pertains to individuals susceptible to balding in the first place.
Now we know that creatine is fairly safe,
but the immense data also shows that
creatine has quite a bumload of additional health benefits.
These benefits include but are not limited to,
obviously improved exercise performance,
improved injury prevention and rehabilitation,
improved post-exercise recovery, improved anti-aging,
and even improved protection to diseases like Parkinson’s and muscular dystrophy.
Luckily, we can get most of our creatine simply from our food,
especially in red meats and sea food.
Supplementation, however, is often suggested anyway
since we don’t store too much creatine in our bodies.
Typical recommendation is roughly 2 to 5 grams of supplemented creatine per day.
And to close, again,
regardless of what you might have heard elsewhere,
for healthy populations, creatine is definitely safe.
Let me know how creatine has been for you.
Does it work for you or maybe you experience your own set of side effects?
Let me know in the comments.
If you enjoyed this video,
please give it a thumbs up
and share it with your creatine-loving friends.
As always, thank you for watching
and get your protein!