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Creatine, to those unaware, can sound a little scary and often erroneously labeled similar
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to some more… serious substances.
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But like many things perpetuated on the interwebz, creatine information has succumbed to the
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unfortunate demise of faulty information.
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Or as we like to say in the fitness world: bro science.
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Thankfully, a quick dive into the scientific literature can clear up some of the confusion.
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First, a quick breakdown of what creatine is.
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Creatine is a naturally occurring amino acid that our body itself makes from two other
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amino acids, arginine and glycine.
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Most of it presides in our muscles.
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There, it has a role in the ATP-PCr system, the system responsible for the initial 10
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to 15 seconds of energy production during physical activity.
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Creatine essentially replenishes this system during rest, explaining its popularity among
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athletes employing bursts of speed and strength.
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For fitness enthusiasts, supplementing creatine generally means adding a few more pounds or
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reps to your lifts.
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Which is great.
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But as great as this performance benefit is, how safe is creatine really?
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Fortunately, creatine is perhaps the most studied supplement in the world, with over
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a thousand studies covering its effects.
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And with all this treasure trove of data, signs seem to point to creatine supplementation
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being safe.
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Here's the gist.
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According to the findings of the Journal of International Society of Sports Nutrition,
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after doing to the legwork of sifting through the science, they found that short and long-term
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creatine studies consisting of different dosages, fitness levels, and age groups, including
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infants and adolescents, displayed no adverse health risks with creatine supplementation.
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No increased injuries, no dehydration, cramping, renal dysfunction, or even upset stomach.
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The only potential side effect is slight weight gain potentially attributed to water retention.
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And for those wondering, the often-perpetuated side effect of balding is also, for the most
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part, untrue.
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There might be a link between creatine and DHT, a substance related to balding, but no
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direct connection.
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And it only pertains to individuals susceptible to balding in the first place.
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Now we know that creatine is fairly safe, but the immense data also shows that creatine
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has quite a bumload of additional health benefits.
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These benefits include but are not limited to, obviously improved exercise performance,
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improve injury prevention and rehabilitation, improved post-exercise recovery, improved
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anti-aging, and even improved protection to diseases like Parkinson's and muscular dystrophy.
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Luckily, we can get most of our creatine simply from our food, especially in red meats and
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seafood.
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Supplementation, however, is often suggested anyway since we don't store too much creatine
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in our bodies.
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Typical recommendation is roughly 2 to 5 grams of supplemented creatine per day.
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And to close, again, regardless of what you might have heard elsewhere, for healthy populations,
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creatine is definitely safe.
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Let me know how creatine has been for you.
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Does it work for you or maybe you experienced your own set of side effects?
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Let me know in the comments.
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If you enjoyed this video, please give it a thumbs up and share it with your creatine-loving
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friends.
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As always, thanks for watching and GET YOUR PROTEIN!