3 Common Misconceptions About Creatine

Wes Jurden


     Since its inception as a dietary supplement, creatine has been ridiculed and caused a lot of speculation. Any time there is a supplement that increases performance, power, and endurance the way that creatine does, there is going to be some sort of uneasiness. However, even though creatine is the most widely researched supplement of all time, people still have uneasy feelings about its usage. There are many misconceptions about this amazing supplement and here at Max Effort Muscle, we want to clear those up.


Misconception #1: Creatine causes muscle cramps.

     One of the biggest misconceptions is that creatine causes muscle cramps during athletic training. Anyone who has ever heard of creatine has probably associated it with muscle cramps at some point. However, this is just not true. It has been shown in multiple instances (1, 2, 3) that creatine does not cause muscle cramping and dehydration. In fact, in one study (2) it was shown that creatine supplementation actually reduced the risk of muscle cramps and injury in football players. On the contrary, creatine actually increases intracellular water retention (4) which is also the cause of the temporary weight gain when first starting the supplement.


Misconception #2: Creatine damages your kidney and liver.

     Anytime you are putting an exogenous supplement in your body, there is going to be talk about the effects on your organs. While for some supplements these claims may be valid, it is not the case for creatine. The second biggest misconception of creatine is that it causes organ damage- specifically to the kidney and liver. However, there have been numerous studies that show there are no adverse effects of taking creatine on the kidney or liver (5, 6, 7). The body uses the extra creatine to help you perform high intensity exercises and uses it as a fuel source during exercise. With proper hydration, creatine is not only safe, but also extremely effective.


Misconception #3: Creatine causes weight gain.

     When people hear the word creatine, weight gain is often associated with it. While initially creatine may cause slight weight gain due to water retention, your body will return to homeostasis or its normal body weight. In fact, after the initial water retention, studies show that creatine actually causes an increase in lean body mass and a better body composition (8, 9). This increase in lean body mass equates to a better athlete and a better physique.

     Don’t be fooled by the common misconceptions in the supplement industry. Not only is Max Effort Muscle creatine safe, effective, and convenient, its Tri-Blend properties help for you to get the best out of all forms. The 2:1:1 ratio of creatine monohydrate, creatine AKG, and creatine HCL allows of optimal absorption and maximal effectiveness. Head over to the store to pick up a bottle and get ready to give MAX EFFORT.


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