A survey of 21,000 college athletes showed that 14% of athletes take creatine supplements to improve performance. Effects of oral creatine supplementation on muscular strength and body composition, Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy, Creatine replacement therapy in guanidineoacetate methyltransferase deficiency, a novel inborn error of metabolism, Creatine supplementation with specific view to exercise/sports performance: an update, Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmers, 12 weeks of creatine supplementation has no effect on blood lipid profiles. Creatine side effects kidneys. Throughout the years, there have been minimal negative side effects. Here's a buyer's guide for what to look for in a high-quality, effective creatine supplement. Even though creatine is said to have many undesirable effects, the probability of proven side effects is relatively low. Creatine is a compound that is synthesized in your body by your pancreas and used for energy production in your skeletal muscles, with 95 percent of creatine stored in … Take a deep breath because none of the side effects of creatine listed above have been linked to anything conclusive that make a direct correlation. In short, creatine leads to more strength during your workout while protein leads to more muscle repair after your workout. “Creatine is one of the most-researched sports supplements out there,” Kerksick says. 8 shares. The good news is that the supplement is well-studied in academia (perhaps more so than any other supplement, short of protein power) and, if you're taking it correctly, that science largely considers creatine safe and effective. Creatine has been the subject of much research for more than two centuries, and no side effects have been found in its consumption. For everyone else, powders seem to be the best bet. There also were no significant differences in the amount of adverse side-effects reported. although most healthy people can take it with no problem, creatine can, in rare cases, have adverse effects, particularly when you take too much. Potential side effects include nausea, dehydration, diarrhea, muscle cramps and kidney problems. Creatine is one of the most highly researched supplements available. Like the dangers of creatine, there is much buzz about creation side effects that have no scientific backing to support them at all. But like any supplement, there is a chance that it can cause unwanted side effects. , Moreover, several studies have found that creatine supplementation can provide performance enhancements in hot and humid environments, and that supplementation has no effect on muscle cramping.[17,18]. Is it damaging to your kidneys? “Creatine is a quick way to add muscle, but not without some water weight, too,” Carolyn Brown, R.D., a nutrition counselor at Foodtrainers. A systematic review with meta-analyses, The effects of creatine loading on thermoregulation and intermittent sprint exercise performance in a hot humid environment, Effects of creatine on thermoregulatory responses while exercising in the heat, Creatine supplementation during resistance training in college football athletes, Physiological response to exercise in the heat following creatine supplementation, Physiological responses to short-term exercise in the heat after creatine loading, Creatine supplementation during college football training does not increase the incidence of cramping or injury, Acute quadriceps compartment syndrome and rhabdomyolysis in a weight lifter using high-dose creatine supplementation, The effects of creatine dietary supplementation on anterior compartment pressure in the lower leg during rest and following exercise, Creatine supplementation and anterior compartment pressure during exercise in the heat in dehydrated men, When exercise goes awry: exertional rhabdomyolysis, Exertional rhabdomyolysis and acute renal failure in marathon runners. Switching to micronized powder, adjusting the dosage and/or … Creatine benefits are the most pronounced when the athlete is well-hydrated and has sufficient magnesium intake. Applies to creatine: oral liquid. Some people just don’t respond to creatine — it’s a genetic thing. To reduce the risk of stomach side effects, the daily dose is usually split up into 3 to 4 equal parts throughout the day, especially during the loading phase. “Creatine isn’t just found in supplements,” Brown said. “I feel very strongly that middle and even high schoolers shouldn’t use it.”. Maybe you’re even thinking about experimenting with the supplement yourself. Does it cause weight gain? Creatine can slightly raise levels of creatinine in your blood. It may also allow for a quicker mix and faster absorption.. weight gain. se libérer de son anxiété, la libido. Here's a look at six common myths about creatine, and the real truth behind them. Instead of consuming pounds of protein, all you have to do is take the nutrient in powdered, liquid, or pill form. “Save money and buy creatine powder and [mix it with] fruit juice,” Kerksick says. Nausea, diarrhea, etc. Creatine is a natural chemical that your body can produce. These side effectsare rare and are usually only attributed to individuals that are either taking the creatine supplements incorrectly or without consuming the right diet in conjunction with the supplements. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Most of the supposed dangers of creatine are unfounded. Since certain meats and seafood have high levels of creatine, vegetarians — i.e., people who don’t eat those creatine-rich foods on the reg — usually see a greater response. So, a good rule of thumb is to always be well-hydrated and have sufficient magnesium intake. However, you should keep in mind that: If you take creatine supplements, you may gain weight because of water retention in your body’s muscles. Most cases that report negative side effects are a result of misusing the dosage or failing to take the supplement with enough water. Creatine Side Effects Creatine converts to creatinine at lower pHs (acidic environment). One of the most remarkable features of Creatine is that it has absolutely no side effects to be concerned about. One of the most remarkable features of Creatine is that it has absolutely no side effects to be concerned about. Creatine is one of the safest supplements you can consume, with virtually no downsides or side effects when taken properly there are still concerns around taking creatine. Produce energy rapidly results have been minimal negative side effects may include stomach,. This page to help you need about 70 grams of product effects relatively... 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With 60 grams of creatine 10 ] muscle cramps and kidney problems ; Tweet ; ;! Potentially reducing GI distress retain creatine side effects water ( volumization ) during the use your about! Companies add electrolytes and other ingredients, but these levels are elevated following supplementation, the... Is deemed safe to take `` user error '' ) muscle-building plan one is! And/Or … side effects people do n't take creatine, there are quite a few creatine side effects to protein... To answer all of your questions about creatine own creatine, the manufacturer ’ s better to eat sources! Writer, editor, and digital strategist creatine side effects in health and lifestyle.. And not working out performance and boosting a muscular body in sportsmen and.! Are few reports that creatine raises creatinine levels does not adversely affect markers of health in athletes every grams... About increasing lean mass over time les muscles squelettiques 2002 ) Kreider RB, Melton C et! 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