Popular Supplement Myths
There are many great supplements on the market today, but there are also a lot of products that will just have
you wasting time and money.
In this article, learn about some of the best supplements for your workout program and how they can help you
reach your goals.
In addition, learn about some popular supplement myths and why exactly they are false.
Perhaps the most effective supplement to add to your program is creatine. There are many myths that surround
this supplement - it makes you gain water weight, it is bad for your kidneys, and that it is an anabolic
I can happily report that all of these are false statements. Most people hear the word creatine and think, “hey!
Thats what those professional bodybuilders use to build more muscle - it must be a steroid and steroids are
Any lifter would be wise not to listen to these people. Creatine is not, in fact, an anabolic steroid. It is
naturally produced by your body, and studies have shown that supplementing with creatine can increase power and
strength among weight lifters.
Creatine is a nitrogenous organic acid that helps supply energy to the
cells of your body. This is accomplished by increasing adenosine triphosphate (ATP) in the muscles. If you have
ever taken a biology course, you may remember ATP as the molecule responsible for energy transfer within the cells
- an essential component in locomotion and respiration.
By increasing creatine in your system, thereby increasing ATP, your body is able to transfer more energy between
the cells. Doing so allows you to lift longer and heavier than you would before. Creatine has also been shown to
produce no negative side effects such as decreased kidney function.
The second most popular supplement myth is related to the macronutrient called protein. Many people think that
you need to supplement your diet with powdered protein. In reality, you don’t need a protein supplement to be
As long as you are getting the adequate amount of protein from your diet (whole foods), you don’t need to invest
in a protein powder. If you feel like you need more protein in your diet however, protein supplements are worth
Some of the most popular myths surrounding protein are that your body cannot digest more than 30 grams of
protein in one sitting, too much protein can lead to damaged kidneys, and that certain types of protein are best
taken at certain times of the day.
Lets examine the first myth - that your body cannot digest more than 30 grams of protein at a time. This is
extremely wrong - your body digests everything you eat. Now, it may not use it all, but it certainly digests it.
Like creatine, protein powder also does not cause kidney failure. In a normal, balanced diet, an individual may get
up to 400 grams of protein per day before they see any negative side effects (which is a lot of protein
and probably very expensive).
Finally, take protein whenever your want during the day. Your body will use it no matter when you take it!
Hopefully this article has helped you understand why these popular supplement myths are false and some of the
advantages to supplementing your diet with creatine and protein.