Fact or Fiction? Creatine is Harmful

Welcome to the first “Fact or Fiction?” post.

In the fitness and nutrition industries, new rumors are heard every day. In this blog series, I hope to dispel some of them, based on research and my own experiences, so you can make better choices about your health.

What's the truth?

Creatine: The Fiction

When my friend found out I was going to start taking creatine, he was very concerned. “That’s a steroid!” he cried, opening his eyes wide in fear as he echoed his high school wrestling coach’s words. He must have thought I would take 5 mg of creatine and suddenly bulk up to SheHulk-like proportions, sprouting chest hairs and angrily chugging protein shakes.

At least he cares.

He wasn’t alone in his protestations. If you type, “Is creatine...” into Google, it saves you a few seconds and fills in “a steroid” lickety-split, proud of itself. Bodybuilding.com forums are filled with questions about creatine’s ill effects (and yet no signs of proper grammar).

Why all the commotion if it’s not grounded in truth?

To be honest, no one’s really sure. Some think it was because Mark McGuire was taking creatine when he got busted for steroid use, and the two just became synonymous. But if we look at the science, facts are that creatine, in the recommended doses, isn’t harmful at all. It’s actually pretty awesome.

Creatine: The Fact

Creatine is a nitrogenous organic acid that helps supply energy to muscle cells, primarily, by increasing the formation of adenosine triphosphate, or ATP. It is produced naturally by the body from amino acids glycine and arginine. It is a completely natural thing that is naturally in your natural body, naturally.

Now that we’ve got that out of the way, let’s look at why people, mostly athletes, are taking creatine as a supplement.

How Creatine Works

Benefits of Creatine

• Supplies extra energy for high-intensity exercise
•  Reduces muscle cell damage and inflammation after exhaustive exercise (in other words, it helps with recovery)
•  Increases muscle size and, therefore, body weight (good for bulking up for competitions)
• Enhances brain function by acting as a neuroprotectant
• Improved glucose tolerance (which may assist with warding off diabetes)

For studies and more information, check out these links:
http://www.bodybuilding.com/fun/drobson181.htm
http://www.mayoclinic.org/drugs-supplements/creatine/background/hrb-20059125

How to Take Creatine

You’ll read it recommended that you begin taking creatine with a loading phase, typically taking 15-25g a day for 1 week. Though this will get the creatine into your system faster, it won’t really have any long-term effects. So if you’re nervous about taking such a large dose, don’t bother loading.

Take 5g of creatine a day, at any time of day. It is typically in a powder form that you can mix into water or a protein shake. However, don’t mix it with any sort of citrus juice, as that can render the creatine useless (http://www.bodybuilding.com/fun/koch1.htm).

Here's a link to where you can learn more about creatine and buy it: Shop for Creatine. 

Give creatine a shot. You won’t test positive on a steroid test, I swear. The worst that could happen is some tummy distress. Alternatively, the best thing that could happen is you feel stronger, faster, and have better cognitive function.

Lift.Eat.Love.Sleep.