I've heard that Creatine causes cramps and injuries. Is this true?

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There’s no scientific evidence at all to show that this is the case. In fact, Creatine supplementation reduces the incidence of muscle cramping, tightness, strains, and may also prevent dehydration in college American football players, reports a new study in the Journal of Athletic Training (2003;38:216-9). The athletes taking Creatine also experienced fewer overall injuries than those who did not take the supplement.

In the study, 72 college football players took a Creatine monohydrate supplement or placebo for four months (the length of the football season). All types and nature of injuries were recorded during the four-month period and were categorised as cramping, heat-related disorders (dehydration, dizziness), muscle tightness, muscle strains, non-contact joint injuries, contact joint injuries, and other illnesses.

Athletes taking Creatine had significantly less muscle cramping, muscle tightness, muscle strains, heat-related disorders, and total injuries, compared with those taking a placebo. Contact and non-contact joint injuries and other illnesses were not significantly different between the two groups. These findings suggest that Creatine supplementation may help improve muscle function during intense training exercise and conditioning programmes. No adverse side effects were reported among the men taking Creatine. The findings of the current study are similar to those reported in other recent studies that also suggest Creatine reduces the rate of injuries during intense training. One or two isolated reports suggest that Creatine monohydrate promotes dehydration. In turn, dehydration could lead to muscle tightness and cramping, as well as muscle or joint injury. However, the current study dispels these myths regarding Creatine supplementation and demonstrates that the opposite effects occur with long-term use (for more than one month).

Anyone seeking muscle size, strength and power will benefit from Creatine. Athletes involved in strength- and power-based sports, bodybuilders and regular gym users are likely to notice significant gains in both muscular size and performance. Studies also show that Creatine enhances performance during endurance exercise, such as long-distance running or football. People involved in intense physical activity, especially those limiting their intake of red meat, may have low muscle stores of Creatine, which means they will benefit greatly from supplementation. If you want to experience high quality Creatine, check out Maximuscle’s Creatamax range, which comes in various forms; CRT8000GL the strongest ‘all in one’ formula for advanced results. Crt-300 for adding to your own formulas and CRT-capsules for convenience.

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