Archives for the month of: June, 2012

Creatine has been shown to increase energy and muscle mass in young adults in literally dozens of studies at this point. Additionally, there was scant facts analyzing its effects on older women and men until more recently. The most popular threats to an aging adult’s abilities to stay healthy is the constant reduction of lean body weight (muscle groups and bones in particular) as they age. The clinical keyword for the loss of muscle is sarcopenia, and it’s starting to get the recognition it deserves by the professional medical and scientific groups. For years, that community has concentrated on the weakening of bones (osteoporosis) of aging women and men but paid very little attention to the loss of muscle mass which effects a person’s ability to be functional as they grow older as much – if not more so, then a loss of bone weight.

What exactly describes sarcopenia from a medical perspective?

Sarcopenia can be described as the age-associated loss of muscles, energy and functionality. One specific thing is absolutely clear: It Is much easier, less expensive, and more reliable to prevent sarcopenia, or at minimum significantly slow its progression, then it is to treat it later in life. Sarcopenia mainly occurs after age of 40 and increases soon after the age of approximately 75. Even though sarcopenia is usually seen in physically inactive individuals, it is also typically found in different people who remain physically active throughout their lives. Therefore, it’s clear that even though physical activity is essential, physical inactivity is not actually the only contributing factor to sarcopenia. Just like osteoporosis, sarcopenia is a complex process that may come with lowered hormone levels (in particular, GH, IGF-1, and testosterone), a lack of adequate protein and calories in the food plan, oxidative stress, inflammatory processes, as well as the decreasing activity of motor neurons.

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Before we talk about creatine myths, I’d like to share more information about “what is muscle cramp”.

A muscle cramp is an involuntarily and forcibly contracted muscle that does not relax. Any time we work with the muscle groups that can be controlled on your own, such as those of our arms and legs, they relax and contract as we move our limbs. Muscle groups that handle our head, throat, and trunk contract additionally in a coordinated fashion to maintain our position. A muscle (or even a couple of fibers of a muscle) that involuntarily (without consciously willing it) contracts is in a “spasm.” If the spasm is forceful and sustained, it turns into a cramp. Muscle cramps normally result in a noticeable or palpable hardening of the affected muscle.

This is maybe the best popular creatine myth among athletes. It is just a post hoc fallacy and something that gets repeated so much that people without previous knowledge of creatine will most likely and unfortunately believe it to be reality.

If an sportsperson who is actually getting creatine gets a muscle cramp they will point the finger at their own creatine use, while in fact the cramp is most likely due to not enough water, improper electrolyte amount, or number of other things that could possibly result in cramps.

During a latest and very large (nearly 1500 participants) study, creatine supplementation still did not result in higher incidence of cramping amongst more athletes. Believe it or not, the groups using creatine actually suffered from considerably less cramps than the non-creatine group. (Dalbo, Roberts, and Kersick)

In a related vein, several sportsmen mistakenly think that creatine will improve their risk of harm. However, study has demonstrated that creatine is unable to improve the probabilities of injury.


The few myths I just covered are probably the most prevalent you’re going to find these days, although there are surely more you will encounter if you look a little bit deeper. Hopefully I’ve motivated you to accept almost everything extremely negative you find out about creatine monohydrate with a grain of salt from now on.

I encourage you to always seek out reputable scientific literature when it comes to creatine or any other nutritional supplement. Never rely on the personal stories of friends, fellow fitness amateurs, training staff, etc. Have confidence in published, peer-reviewed studies. Be concered about any outlandish comments you hear, whether or not they are negative or positive.

While We’ve chosen to pay attention to debunking the negative myths related with creatine, the phrase of “buyers beware” undoubtedly relates to the supplement industry. Bear in mind, creatine is not a steroid, so don’t expect steroid-like results, no matter of how lofty the supplier’s promises may be.

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