Creatine is a natural compound that plays a key role in muscle energy. It is widely used as a supplement to increase strength, improving exercise efficiency and muscle growth. But how safe is it? Also Read Creatine to protein powders: 10 workout supplements you need
In an interview with HT Lifestyle, Dr. Tushar Tahal, Consultant, Internal Medicine, Hospital CK Birla, Gurugram said: “Creatine-one of the most effective and well-studied additives for both sports results and general well-being with proper use. muscles and for improving performance under high conditions. “
Dr. Tushar Tayal broke several myths associated with creatine supplements:
Myth 1: Crets leads to weight gain.
Fact: Although it is true that creatine can lead to a slight increase in body weight, it is primarily associated with the content of water in muscle cells rather than increased fat. When creatine takes, it draws water in the muscles, making them more complete and more moist. This can lead to weight gain by approximately 1-2 kg during the first week, which is completely normal and does not indicate the accumulation of fat.
Myth 2: Crets causes bloating or damages the kidneys.
Fact: When healthy people in recommended doses, creatine is safe for long -term use. The abdomen is rarely and is usually associated with excessive consumption or insufficient hydration. As for the health of the kidneys, multiple long -term studies have not found a negative effect on people with normal renal function. Also Read Diet for kidneys to reduce creatinine levels, promote overall kidney health
Myth 3: Creatine is a steroid or illegal efficiency.
Fact: Creatine is not steroid. It is a natural compound contained in small quantities in products such as red meat and fish, as well as the body. Creatine supplements simply help to saturate the muscles more of what the body already uses for rapid energy during high intensity activity. This is quite legally and widely understood, with consistent evidence supporting its effectiveness and safety for both sports and general use in the healthcare.
Myth 4: You must translate and turn off creatine to avoid side effects.
Fact: There is no scientific evidence that suggests that for safety and efficiency it is necessary for cycling creatine (ie, take breaks). Creatine does not suppress natural production in how anabolic steroids do, and long -term daily use (in the recommended doses) was shown safe for healthy people. Given this, some people choose a bicycle for personal preferences or budget reasons, but this is not a requirement.
Tips for using Creatine Supplements in everyday mode:
Be consistent: To enable creatine in everyday mode, consistency is key. A lot of people start with a 20 grams per day (divided into 4 doses) of about 5 to 7 days with the next dose of maintaining 3 to 5 grams daily. Others miss the load phase and stick from 3 to 5 grams a day from the beginning, which also works well, although the results may be more gradual. “
Consumption after workout: Creatine can be taken at any time of the day, but its consumption after carbohydrate workout and protein can improve its absorption. It is best to choose a creatine monohydrate, which is the most studied and effective form. Also Read The doctor shares 6 major supplements and why they are important in the 30s: collagen to magnesium
Stay moist: It is important to remain well moisturized when using creatine because it increases the water content in the muscles.
Note for readers: This article is intended only for information purposes rather than to replace professional medical advice. Always seek the advice of a doctor with any medical issues.
