Updated: Dec 16, 2020
“Creatine hurts your liver and kidney”, “Creatine dehydrates you and causes convulsion.” Have
you heard about those responses when you are talking about creatine with your friends or even
gym buddies? Are they true? How does it work?
It has always been a controversial topic in the fitness industry, which makes it complicated.
In fact, creatine is everywhere instead of artificially made in labs. You could find them in red
meats and fishes. For instance, one pound of raw salmon or beef has 1-2g of creatine. The
misunderstandings towards creatine supplement has been debunked by the International
Society of Sports Nutrition that is extremely safe to consume and is one the most beneficial
supplements in the market.
Right, we could confirm that creatine does no harm to our body but how does it help with our
performance and why would we need creatine as a supplement? Supplementing creatine is
proven to be effective in increasing strength and lean mass thanks to its function in converting
energy source (ADP) back to usable energy (ATP). In this way, more work (training volume) can
be done with more usable energy leading to better muscle gain. Yet, it is not a supplement that
could be taken by everyone. People with kidney issues are not recommended to take any form
of creatine supplement; if so, doctor approval is highly recommended. Generally speaking, 5g of
creatine supplement daily is optimal.
Hope you found the information above useful and stay tuned for more interesting content!