Creatine is probably the most researched supplement on the market. However, despite the extensive study material, there are still many rumors circulating about the number 1 muscle building substrate.
Below we clear up the 5 most widespread creatine misconceptions:
5. special forms of creatine are always better
If you read some advertising claims from competitors, you might think that conventional creatine monohydrate is not effective.
The fact is, however, that the majority of athletes can benefit from creatine monohydrate just as much as from the sometimes much more expensive forms of creatine. Exceptions are the approx. 10 - 20 % creatine non-responders who do not respond to creatine monohydrate. These athletes can benefit to a greater extent from other forms of creatine. The combination of creatine with alpha-ketoglutarate is particularly effective because it is very bioavailable.
4. loading phases are necessary
Many people still recommend taking 20 - 30 g of creatine for the first few days of creatine intake.
However, this recommendation is not efficient, as a large part of these creatine quantities cannot be processed by the body. Instead, the excess creatine is converted into the by-product creatinine and excreted in the urine. This is not only an unnecessary burden on the wallet, but can also put a strain on the kidneys.
Peak therefore recommends taking 3 - 6 g of creatine daily, preferably before and / or after training on training days and in the morning immediately after getting up on non-training days.
3. creatine cannot be taken continuously
Creatine can be taken in the above-mentioned form with 3 - 6 g of creatine daily without any health risks. In contrast, 4 - 8 week creatine cures followed by a break in intake, as is still widespread in practice, are considered outdated. If taken continuously and in smaller quantities, the results are generally not achieved quite as quickly, but they are long-lasting and more sustainable.
2. creatine must be taken with large amounts of dextrose
Many athletes take creatine with large amounts of dextrose. Although dextrose or high-glycemic carbohydrates significantly increase the effectiveness of creatine, they can make you fat in large quantities.
It makes more sense to take additional fast proteins and insulogenic ergogenics such as D-Pinitol, BCAA, 4-hydroxyisoleucine than excessive amounts of carbohydrates.
With fast proteins and insulogenic ergogenics, the amount of carbohydrates required for optimal creatine uptake by the muscles is nowhere near as large as that used in practice.
1. creatine does not work with caffeine
It is another misconception that caffeine must not be consumed when taking creatine. It is true that caffeine dehydrates the body and thus counteracts the water retention of creatine in the muscles. However, the dehydrating effect of caffeine is only short-term and cannot jeopardize the anabolic effects of creatine if you drink at least 3 liters of water a day (preferably more).
Your PEAK team
Sources
Almada, A. L. Using creatine for more than muscles. Nutrition Science News. October 1999.
Gissen, A. S. Creatine "muscles in": a review. Vitamin Research News. October/November 1995.
Greenhaff, P. Creatine supplementation: recent developments. British Journal of Sports Medicine. 30:276-281, 1996.
Kreider, R. B. The creatine edge: facts & fallacies. Muscular Development. 37(5):98-103, 2000.
Phillips, B. Uncensored Q&A. Muscle Media. 51:32-33, 1996.
Rasmussen, C., et al. Influence of D-pinitol on whole body creatine retention. Abstract 1147. Annual Conference of the American College of Sports Medicine (ACSM). Baltimore, USA, 2001.
Steenge, G. R., et al. Stimulatory effect of insulin on creatine accumulation in human skeletal muscle. Am J Physiol. 275:947-979, 1998.
J Strength Cond Res. 15:59-62, 2001.
