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Creatine, to those unaware, can sound a little
scary and often erroneously labeled similar

to some more… serious substances.
But like many things perpetuated on the interwebz,
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 creatine
is.

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, 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 injuries, no dehydration, 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,

improve 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

seafood.
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 experienced
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, thanks for watching and GET YOUR
PROTEIN!

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肌酸安全吗? (Is Creatine Actually Safe?)

57 分類 收藏
CHEN ZHAO 發佈於 2019 年 5 月 15 日
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