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Creatine: Difference between revisions
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Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. | Moreover, an evidence-based scientific evaluation has confirmed in 2021 that, when ingested at recommended dosages, creatine supplementation does not result in kidney damage and/or renal dysfunction in healthy individuals, does not cause dehydration or muscle cramping, and appears to be generally safe and potentially beneficial for children and adolescents{{#pmid:33557850|pmid33557850}}. | ||
=== Misconceptions === | |||
Based on a scientific evaluation in 2021 {{#pmid:33557850|pmid33557850}}, it's important to address certain misconceptions associated with creatine supplementation: | |||
Creatine supplementation does not always lead to water retention. | |||
Creatine is not an anabolic steroid. | |||
The majority of available evidence does not support a link between creatine supplementation and hair loss/baldness. | |||
Creatine supplementation does not cause dehydration or muscle cramping. | |||
Creatine supplementation does not increase fat mass. | |||
=== Dosage === | === Dosage === | ||
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The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | The recommended dosage may also vary depending on the form of creatine being used. For example, other forms of creatine like Creatine Hydrochloride (HCL) or Creatine Ethyl Ester (CEE) might require different dosages compared to Creatine Monohydrate. | ||
===Timing of Creatine Supplementation=== | ===Timing of Creatine Supplementation=== | ||
A meta-study conducted in 2021, followed by another in 2022, reviewed the timing of creatine Supplementation around exercise and highlighted that the evidence supporting a specific timing (i.e., pre- versus post- versus during-exercise) remains limited and somewhat contradictory. The discrepancies in the existing data likely stem from differing supplementation protocols, sample populations, and training regimens across studies. Currently, adapting creatine timing specifically according to when training is performed is not backed by solid evidence and should not be a major concern. Both meta-studies emphasize the need for more well-controlled studies to determine whether the timing of creatine supplementation around training significantly influences intramuscular creatine content and its ergogenic effects. {{#pmid:34445003|pmid34445003}}{{#pmid:35669557|pmid35669557}} | A meta-study conducted in 2021, followed by another in 2022, reviewed the timing of creatine Supplementation around exercise and highlighted that the evidence supporting a specific timing (i.e., pre- versus post- versus during-exercise) remains limited and somewhat contradictory. The discrepancies in the existing data likely stem from differing supplementation protocols, sample populations, and training regimens across studies. Currently, adapting creatine timing specifically according to when training is performed is not backed by solid evidence and should not be a major concern. Both meta-studies emphasize the need for more well-controlled studies to determine whether the timing of creatine supplementation around training significantly influences intramuscular creatine content and its ergogenic effects. {{#pmid:34445003|pmid34445003}}{{#pmid:35669557|pmid35669557}} | ||