Creatine: Alamin Ang Siyensiya Huwag Ang Haka Haka

Busting Myths About Creatine: What the Science Actually Says

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Busting Myths About Creatine: What the Science Actually Says

Introduction

Creatine has long been associated with bodybuilders and gym buffs. But while it’s one of the most studied and safest supplements out there, it’s also surrounded by a storm of misconceptions and myths — some of which might be stopping you from using a supplement that could improve your health, strength, and even brain function.

A comprehensive review published in JISSN (Journal of the International Society of Sports Nutrition) in 2021 summarized decades of research and tackled the top concerns and questions surrounding creatine.

Let’s break it down — myth by myth — and see what the evidence actually shows.

Panimula

Matagal nang nauugnay ang creatine sa mga bodybuilder at mahilig sa gym. Pero kahit isa ito sa mga pinaka-aral at pinakaligtas na supplement, maraming haka-haka at maling paniniwala ang bumabalot dito—at baka isa ka sa mga napipigilan gumamit ng supplement na puwedeng makatulong sa kalusugan, lakas, at kahit sa pag-iisip.

Isang malawakang pagsusuri na inilathala sa JISSN (Journal of the International Society of Sports Nutrition) noong 2021 ang nagtipon ng mga dekada ng pag-aaral at tinugunan ang mga pangunahing tanong at pangamba tungkol sa creatine.

Tara, himay-himayin natin ito at alamin kung ano talaga ang sinasabi ng siyensiya.

Huwag Magkasakit! Don’t Get Sick!

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Reference:

Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530. https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/#Sec14

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