Creatine Supplement Side Effects that are Just Myths

Unfortunately, creatine has been surrounded by a number of myths and misconceptions. The people are actually wary of creatine supplement side effects even though there aren’t many of them. Let us debunk these popular myths.

Creatine Leads to Liver and Kidney Damage

One of the biggest myths surrounding the side effects of creatine powder is the negative effect the supplement has on the liver and kidney. The overall controversy surrounding creatine arises from the fact that it is similar in name to creatinine, a marker which is helpful to diagnose most of the kidney problems. A number of studies have confirmed that usage of creatine does not affect the blood filtration function of the kidneys.

Creatine Leads to Gastrointestinal Distress

Although it is somewhat true that side effects of prolonged creatine use include minor Gastrointestinal Distress, however, the cases in which it occurs are very rare. Only 5-7% of the people who consume creatine for workout purposes experience stomachaches. Most of such problems occur when you consume creatine on an empty stomach or consume too much of creatine at a single time.

Creatine may Lead to Effects of Cramping and Dehydration on Body

Another very popular myth about creatine side effects is that the supplement leads to dehydration and cramping, especially in humid conditions. However, the truth is as far apart from the myth as possible. Instead, the use of creatine supplements has been proven to increase the total amount of water in your body which helps to maintain the overall hydration status of your body. These supplements have no adverse effects on your muscle which can lead to cramping.

Excess Use of Creatine Can Lead to Compartment Syndrome

The compartment syndrome is a special condition which occurs when you put excessive pressure on the muscle compartment. While usage of creatine can theoretically lead to the syndrome because of fluid retention and increasing the muscle size, the main factor for the cause of the syndrome is injury or treatments for an injury.

Creatine Usage Can Lead to Rhabdomyolysis

This myth regarding creatine supplement side effects became very popular among the media when New York Times published an article claiming that the usage of creatine supplements could be linked to the Rhabdomyolysis in football players. This condition is a case of a severe breakdown of the skeletal muscles of the body due to any injury to the body.

Additionally, the condition can also be a result of performing high-intensity exercises regularly in hot weather conditions. However, there was no proof that creatine consumption leads to this condition directly. In fact, Creatine is known for increasing the water retention in your body, lowering your body temperature and reducing your heart rate while exercising.

Creatine Can Cause You to Gain Weight

While one of the side effects of creatine includes a weight gain of about 2% of your body weight because of the increasing level of water retention, it is very unlikely that it will continue to happen if you take a small dose of the supplement. Consuming creatine alongside resistance training can lead to the decrease in fat mass and an increase in the lean body mass.

Top Benefits of Creatine Monohydrate Powder

Creatine is among the best supplements if you are looking to build muscle and strength. Contrary to the misconception that creatine is dangerous to health this supplement is extremely safe and can also be used to treat neurological diseases. Here are some of the creatine monohydrate benefits that you should know.

Helps Muscle Cells to Produce more Energy

One of the biggest benefits of creatine supplement is that it helps to increase the phosphocreatine stores in your muscles. It helps in the formation of new ATP. ATP is a very key molecule used by your muscle cells to gain energy and support life functions. When you are exercising, muscles break down ATP to produce energy. Creatine is very useful as it helps in the re-synthesis of ATP to help you in increasing phosphocreatine stores to add fuel to your muscle cells while doing HIT exercise.

Improves Performance during High-Intensity Exercises

As mentioned above, Creatine plays a very important role in the production and re-synthesis of ATP. The cells help to drastically improve your performance levels while performing high-intensity exercises. According to numerous studies conducted across the globe, benefits of creatine are numerous as they also help to improve you on your strength, sprint ability, muscle mass and endurance, brain performance, ballistic power, and muscle recovery.

Increases Muscle Growth

It is a well-known fact that Creatine is one of the most effective supplement to add muscle mass. Regular consumption of creatine for about 5-7 days can show an increase in muscle size and lean body weight. Across the long term, creatine supplements benefits include aide in muscle fiber growth by increasing weight performance in the gym and signaling key biological pathways.

Combat against Parkinson’s Disease

One of the top benefits of creatine is that it helps to fight the Parkinson Disease. Parkinson’s disease is a rare form of the disease which occurs with the reduction of brain levels of dopamine, a key neurotransmitter. Its large reduction leads to the dead brain cells and further lead to tremors, speech impairments, and loss of muscle function. It has been revealed by numerous studies that Creatine has been able to prevent 90% drop in dopamine level. Most patients suffering from Parkinson Disease perform weight training to treat the loss of strength and muscle.

Can fight Neurological Diseases

Most neurological diseases are caused by the reduction of phosphocreatine levels in brain cells. Therefore, consumption of creatine supplement can be beneficial as it increases these levels. The phosphocreatine level restoration helps to maintain most daily function besides reducing the brain dead cells by 25%. A number of other diseases such as Alzheimer’s disease, epilepsy, spinal cord injuries or ischemic stroke can also be treated with the consumption of creatine.

Improves Brain Function

Other top benefits of creatine supplements are that it plays an active role in improving the brain health and its functioning. Brain cells require a high amount of ATP energy to perform difficult tasks with creatine actively supplying ATP to the muscle cells. Creatine increases the phosphocreatine store levels in the brain which result in the increased production of ATP. It further helps in the increase of dopamine levels in the brain and functions of mitochondria. For elder people, creatine is beneficial as it helps with brain function and help to reduce age-related muscle and strength loss.

Fights against Fatigue and Tiredness

Creatine is also used for its ability to fight against the symptoms of tiredness and fatigue in the body. People who consume creatine are more immune against dizziness while the people show less sign of fatigue after regular consumption of this supplement. One study indicated towards the increased energy levels in people even during cases of sleep deprivation.

Improves Bone Healing

One of the biggest benefits of creatine supplements is that it can also be used as a therapy for people who are looking to heal bone fractures or want to have treatment of osteoporosis. It is because this supplement helps to enhance the activity of alkaline phosphate significantly, which is very important for bone growth. The energy in cells is of paramount importance if you are looking for the overall development of bones and its maintenance and creatine provides a rich source of ATP which helps in cellular energy production.

The Last Words

Many of you might have thought that taking supplements may harm you in long run. The creatine monohydrate powder is an energy boosting supplement that can make you healthy too. We have discussed some of the major benefits of creatine powder above. Hope you will make most of them.

9 Whey Protein Benefits you should know

It helps in curing various diseases and problems as well and is a must have for everyone. There are many other advantages and benefits of whey protein, so let us take a look at some of the whey protein benefits below:

Aids in Weight Loss

If you are looking for some way to shed some extra weight, then the whey protein weight loss program is the best way to do so. Whey protein consists of various essential nutrients, including the likes of leucine and milk calcium, which play a huge role in protein synthesis, which is a process which leads to burning of calories. The lean muscles are preserved and there is no room for fats to survive. This, as found in many scientific studies as well, leads to a noticeable loss in weight of a person within a short span of time. Isolate whey protein, which is further processed to remove any remaining fats and has 90% protein, is one of the best whey protein for weight loss.

Improves Immunity

Whey protein improves the immune response of the body. Many people, especially kids, suffering from Asthma find this protein most useful as consuming it for a period of time increases the oxytocin response in such patients, hence reducing the chances of an asthma attack. Besides this, the overall immune system benefits from the regular intake of Whey protein and it helps in improving your overall health because a man is as healthy as his immune system which fights with all the harmful organisms to keep the body safe.

Reduces Hypertension/Lowers Blood Pressure

Many recent studies and researches have found that whey protein aids in keeping the blood pressure low and hence helps those suffering from hypertension. By doing it, it also reduces the chances of a cardiovascular disease or a stroke, making it a boon for all blood pressure patients. You must take Whey protein for a regular period of time to see its effects on hypertension. People with heart-related problems should also increase their intake of Whey protein.

Helps to Build Muscle

Whey Protein is the idle tonic for every gym-goer. Taking whey protein regularly helps in a greater relative gain in the leaner tissue mass. When you lift the weight, your muscles expand and contract back slowly as you relax. But whey protein works straight upon it and helps build the tissue which results in fewer contractions and more lean muscle. You can take whey protein before or after workout as per your choice and see the results for yourself.

Helps in the Treatment of Type-2 Diabetes

When a person has high blood sugar and impaired functionality of insulin, a hormone which stimulates the uptake of blood sugar in cells and keeps it within healthy limits, he is said to be going through Type-2 Diabetes. Taking of Whey protein by such a person moderates blood sugar, keeps increasing the level of insulin and can have as good effect as any diabetic drug.

Helps in Reducing Inflammation

Whenever the body is damaged in any which way, the immune system fights with the cause of damage, resulting in inflammation. Although inflammation in short term is alright, but under some circumstances, it can be chronic, which is harmful as well as dangerous as it can cause many diseases. But if you take whey protein regularly, then it will help in reducing CRP which is the key reason for inflammation.

Enhances Body’s Antioxidants

What is whey protein made of? It is a byproduct of cheese production and has many essential nutrients such as amino acids, leucine, and high cysteine. These when taken daily, boost the production of glutathione, which is a great antioxidant produced within the body itself. So, we can say that the most important whey protein health benefits are that it increases the production of glutathione and hence enhances body’s antioxidants.

Reduces Hunger

Another one of the whey protein health benefits is that it is highly satiating. Satiety is a feeling of fullness after having a meal, which is opposite of hunger. Whey protein fills your stomach and suppresses the desire to eat more, hence reducing hunger in the process. This way it also ensures that you consume less fat containing foods and can focus on a healthy diet plan for your body.

Beneficial in Treating Inflammatory Bowel Disease

Inflammatory Bowel Disease or IBD is a severe condition which results in inflammation of the digestive tract of a person. It has been found in various researches around the globe that regular intake of Whey protein soothes the digestive tract over a period of time and thereby helps in reducing the inflammation. Although its effects on inflammatory bowel disease are not as high as some of its other useful effects, but still it does a considerable bit in curing the disease.