Creatine is één van de meest verkochte en gebruikte supplementen onder sporters. En dat is niets voor niets, want de positieve effecten van creatine op prestaties en specifiek ook sportprestaties, staan onomstotelijk vast. Maar er zijn ook veel fabels en onjuiste veronderstellingen over creatine. In dit artikel bespreken we nog even kort wat creatine ook alweer is èn we sommen de elf grootste fabels omtrent creatine op.
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Creatine verhoogt de kans op nierproblemen - Er is geen bewijs dat creatine de kans op nierproblemen verhoogt bij gezonde personen die het volgens de aanbevolen dosering innemen. Sommige studies hebben aangetoond dat creatine nierfunctie kan verbeteren of geen significant effect heeft.
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Creatine is slecht voor het hart - Er is geen bewijs dat creatine het hart schaadt en sommige studies suggereren zelfs dat het een beschermend effect op het hart kan hebben.
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Creatine maakt je dik- Creatine helpt bij het vergroten van de spiermassa, wat kan leiden tot een toename van het totale lichaamsgewicht, maar dit is geen vet. Creatine zorgt er hooguit voor dat je wat extra vocht vast houdt.
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Creatine is slecht voor je lever - Er is geen bewijs dat creatine de lever functie negatief beïnvloedt bij gezonde personen die het volgens de aanbevolen dosering innemen.
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Creatine is gevaarlijk - Creatine is een van de meest onderzochte supplementen en er is geen bewijs dat het gevaarlijk is wanneer het wordt genomen volgens de aanbevolen doseringen.
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Creatine is alleen nuttig voor bodybuilders - Creatine kan nuttig zijn voor verschillende soorten atleten, niet alleen bodybuilders, om hun spierkracht en uithoudingsvermogen te verbeteren.
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Creatine vermindert de kwaliteit van training - Er is geen bewijs dat creatine de kwaliteit van training vermindert, integendeel, sommige studies suggereren dat het de trainingsprestaties kan verbeteren.
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Creatine moet worden gebruikt met een speciale cyclus - Er is geen noodzaak om een speciale cyclus te volgen wanneer je creatine gebruikt, het kan veilig en effectief zijn wanneer het op lange termijn wordt gebruikt volgens de aanbevolen dosering.
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Creatine is alleen nuttig voor mannen - Creatine kan nuttig zijn voor zowel mannen als vrouwen die op zoek zijn naar verbetering van hun spierkracht en uithoudingsvermogen.
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Creatine verandert het lichaamszout- en waterbalans - Er is geen bewijs dat creatine een significant effect heeft op het lichaamszout- en waterbalans.
- Van creatine word je kaal - Er is geen bewijs dat creatine haaruitval veroorzaakt. Haaruitval kan door verschillende factoren worden veroorzaakt, waaronder genetische aanleg, hormonale veranderingen en veroudering, maar er is geen bewijs dat creatine daar een rol in speelt.
Lees ook onze andere blogs over creatine: 10 redenen waarom je creatine zou moeten nemen en Creatine | Welke soorten creatine zijn er en welke voordelen heb je ervan?
Creatine onderzoek en bronnen
Er is in de loop der jaren zeer veel onderzoek gedaan naar creatine. Ben je geïnteresseerd om er meer over lezen? Check onderstaand 600 links over creatine.
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