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Creatin is a naturally occurring compound that plays an important role in the supply of energy to the muscles. It is widely used as a supplement to promote strength, improve exercise performance and support muscle development. But how safe is it really? Also read Creatin for protein powder: 10 workout supplements you need
In an interview with HT lifestyle, Dr. Tushar Teyal, Advisor, Internal Medicine, CK Birla Hospital, Gurugram said, “Creatin is one of the most effective and well-studied supplements for both athletic performance and general welfare, when used correctly. Creatin’s benefits include improvement strength and power, improvement for high-development, and better performance.
Dr. Tushar Tiyal busted several myths related to Creatin Supplies:
Myth 1: Creatin increases weight.
fact: While it is true that creatin can cause a slight increase in body weight, it is mainly due to water retention within muscle cells rather than fat benefits. When creatin is taken, it draws water into the muscles, making them look full and more hydrated. This can result in an increase in weight of about 1-2 kg during the first week, which is completely normal and is not a sign of fat accumulation.
Myth 2: Creatin inflamed or damaged the kidney.
fact: When taken in doses recommended by healthy individuals, creatin is safe for long -term use. Bloating is unusual and is usually associated with excessive intake or insufficient hydration. For kidney health, many long -term studies have shown no negative effects in people with normal kidney function. Also read Kidney -friendly diet to reduce your creatinine levels, promote overall renal health
Myth 3: Creatin is a steroid or illegal performance.
fact: Creatin is not a steroid. It is a naturally occurred compound that is found in small amounts in foods such as red meat and fish and is also produced by the body. Creatin supplements only help to saturate the muscles that the body already uses for quick energy during high-intensity activities. This has been fully legal and widely studied, with constant evidence supporting its effectiveness and safety for both athletic and general health use.
Myth 4: You have to turn on and off the creatin to avoid side effects.
fact: There is no scientific evidence that cycling creatin (ie, taking a break after a period of use) is essential for safety or effectiveness. Creatin does not suppress natural production, the way anabolic steroids, and prolonged daily use (on recommended doses) are shown safe for healthy individuals. He said, some people choose cycling for personal preference or budget reasons, but this is not a requirement.
Tips for using Creatin Supplement in Daily Routine:
be consistent: To include creatin in daily routine, stability is important. Many people start with a loading phase of 20 grams per day (divided into 4 doses) per day for about 5 to 7 days, followed by a maintenance dose of 3 to 5 grams per day. Others leave the loading phase and stick to 3 to 5 grams a day from the beginning, which works well, although the results may appear more slowly. ,
Consumption after exercise: Creatin can be taken at any time of the day, but consuming post-workouts with carbohydrates and proteins can improve its absorption. It is best to select creatin monohydrates, which is the most research and effective form available. Also read Doctors share 6 essential supplements and why are they important in your 30s: collagen to magnesium
Stay hydrated: It is important to be well hydrated when using creatin, as it increases muscle retention.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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