The things I’ve heard about creatine over the years has been somewhat comical. People might call it “Broscience” but the information I’ve heard is less than that.  Putting it lightly, I’d say there opinions have as much creditability as the National Enquirer had about batboy. Just as an FYI, I’m dropping some knowledge here. Prepare to learn.

Here are some of the things I’ve heard and what the truth actually is:

Creatine is a steroid. FALSE

Coming from a Chemistry background, the definition of steroids are compounds that are categorized by 17 carbon atoms arranged in a 4 ring structure. On the left here I have the simplest steroid Gonane, and the right I have the creatine.

Steroid Creatine

BOOM! Chemistry just blew up your spot. By definition, creatine is not a steroid. As a side note, professional and college sports don’t ban creatine, they do ban steroids.

Creatine builds muscle. FALSE  

Sadly, creatine does not build muscle but it does help. Creatine’s main purpose in the body, with respect to weight lifting, is to supply energy to the muscles. I’m going to simplify this process and only hit the highlights, I’m not trying to put people to sleep. Creatine when ingested is converted to phosphocreatine (1 phosphate group attached)in the liver and transported to the muscles for storage. Muscles use a phosphate group from adenosine triphosphate (ATP) as energy to contract leaving adenosine diphosphate (ADP).   Phosphocreatine then donates through a enzymatic reaction the phosphate group to the ADP which makes it ATP and ready to fuel the muscle again for another contraction. Now that I bored everyone to tears, creatine basically works as a bigger fuel tank for your muscles. More ability to work + more weight lifted = bigger gains.

All creatine does is make you look bigger. TRUE AND FALSE.

Creatine causes water from the body to be drawn to the muscles making them look bigger, but like I just said, your muscle won’t grow just because of creatine. The weight gain you experience in the loading phase from creatine is water weight and not muscle gain. Sorry.

When starting creatine, you need to do a loading phase. FALSE

Like everything more does not equal better. Your body can only absorb so much at one time and everything else is excreted out. According to studies about 46% is excreted out in fact.  So if you’re looking to waste money on supplements be my guest and load up. Using the recommended dose works just as well and you save money.

Aesthetic Physiques does not endorse the use of supplements without you first consulting with your physician.  IF you do start taking creatine and experience adverse side effects Aesthetic Physiques is not responsible.

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