Hello, dear athletes! Creatine is an organic compound that occurs naturally in the human body and in some foods.
How it works (in short):
- Creatine increases creatine phosphate stores in muscles.
- Creatine phosphate is a «quick energy» for muscles during intense exercise.
- During intense exercise, creatine phosphate is broken down, releasing energy for muscles.
Many athletes wonder about the potential health risks of creatine. Research shows that creatine is a relatively safe supplement. The risk of side effects from creatine is quite low, with less than 4% of people experiencing any negative effects.
There are virtually no cases of serious harm to health from taking it. Several studies confirm the safety of creatine, and in one study on mice, creatine even improved the quality of life. The studies used high doses of this supplement (25 g / day) for a long time, but did not observe negative health effects.
However, some side effects of creatine can still occur, such as an upset stomach, nausea, or diarrhea. It is important to understand that some of these side effects may not be related to creatine, but to supplements with which it is often combined, such as simple sugars or vasoactive amino acids. Some side effects have no clear explanation, since the mechanism of action of creatine is not yet fully understood.
It is important to remember that creatine is a supplement and should be used with caution. It is recommended to consult a doctor or nutritionist before starting to take creatine. It is necessary to follow the dosage recommendations and drink enough water.
Overall, this supplement is safe and is even recommended for use by teenagers as a cool sports supplement for boosting strength indicators.
Cramps, Spasms, and Acne: Myths and Reality
You can often hear about cramps and spasms as side effects of creatine. However, in practice, these phenomena occur extremely rarely. Some scientists do not associate cramps and spasms with it intake at all, since studies on athletes have not revealed a clear relationship.
If muscle spasms do occur, then most likely the cause is electrolyte imbalances and dehydration, which can occur during creatine intake. For prevention, it is enough to drink plenty of fluids. There is also a theory that cramps can be a consequence of increased strength indicators, that is, muscles, having received additional strength, are subjected to greater stress during training, and spasms occur as a recovery reaction during rest.
Acne caused by creatine is also very rare. If it does appear, it may be due to increased testosterone production, which in turn is a positive factor for building muscle mass.
- In general, it can be said that cramps and spasms, as well as acne, are not typical side effects of creatine. If such symptoms occur, the cause is most likely hidden in other factors, such as insufficient fluid intake or individual characteristics of the body.
Creatine and Digestion: Problems and Solutions
The next side effect of creatine is digestive problems, which manifest themselves in the form of abdominal pain, nausea, flatulence and diarrhea. This phenomenon is most often observed during the loading phase, when large doses of creatine are taken. The reason is the presence of a large number of slowly dissolving creatine crystals in the stomach. The quality of creatine also plays an important role: low-quality supplements can cause more digestive problems.
To solve this problem, micronized, encapsulated and liquid forms of creatine have been developed. However, liquid forms are not always effective, so their use is not recommended.
It is important to note that new chemical forms of creatine, such as ethyl ester, krealkalyn and others, can also cause digestive problems, despite advertising promises about the absence of such effects. Often, manufacturers recommend using these forms in small doses, which reduces the frequency of side effects, but also reduces the effectiveness. Research shows that new forms of creatine need to be taken in the same doses as monohydrate to achieve the desired effect.
There is evidence that creatine citrate and creatine malate cause fewer digestive problems due to their good solubility.
Water Retention and Dehydration: Understanding the Nuances
One of the most frequently discussed side effects of creatine is water retention in the body. This is due to the osmotic activity of creatine, which leads to an increase in the amount of fluid in the tissues. It is important to note that this water retention is safe and does not pose a health risk. It occurs as a compensatory reaction to balance the osmotic imbalance.
Water retention is usually not noticeable externally, it can only be detected by the scale. Edema and «swelling» of the face do not occur in healthy people. The increase in fluid volume is usually insignificant, on average 0.5-2 liters, which is not visible to the naked eye.
It is important not to try to limit fluid intake and especially not to take diuretics to eliminate water retention. Attempts to suppress this safe phenomenon can harm the body due to dehydration.
After discontinuing creatine, weight loss usually occurs, which is associated with the removal of accumulated fluid.
Dehydration can occur as a result of the transfer of the liquid part of the blood into the muscles due to the osmotic activity of creatine. This can lead to metabolic disorders, thermoregulation, acid-base balance and other problems. Therefore, it is important to drink enough water, up to 3 liters per day, to normalize the electrolyte balance and prevent some side effects.
This problem is especially relevant in bodybuilding, where many athletes, taking creatine, resort to drying with the help of diuretics and stimulants that remove fluid from the body. Such actions can lead to serious harm to health.
- Ultimately, water retention when taking creatine is a normal phenomenon that does not pose a threat to health. Dehydration can occur due to insufficient fluid intake, it is especially important to take this into account when taking creatine and playing sports.
Creatine: Myths about Harm and Side Effects
There is often false information about the side effects of creatine on the Internet. Let's debunk a few common myths:
- This supplement does not increase blood pressure.
- Creatine does not reduce potency and does not lead to infertility.
- This supplement does not have a carcinogenic effect.
- Creatine does not overload the heart.
- The supplement is not addictive.
It is also important to note that after stopping taking creatine, the gained muscle mass is preserved by 70-80%. Some weight loss (20-30%) occurs due to the removal of accumulated fluid.
Frequently Asked Questions
1. What is creatine?
It is a natural substance that plays an important role in muscle function.
2. How to check authenticity?
Monohydrate precipitates when stirred in water, but begins to dissolve completely in hot water or when adding acid, such as ascorbic acid.
3. Is a loading phase necessary?
Creatine loading is not necessary. Research shows that after a month of taking creatine with and without loading, the results are equal.
4. Which creatine should I choose?
Creatine monohydrate is considered the most beneficial and effective form, despite the numerous insinuations of advertising articles.
5. Do I need to take breaks in taking it?
Taking breaks from creatine is not necessary, but is advisable. After 2 months of taking it, take a break for 3-4 weeks.
6. Is creatine destroyed in water?
Creatine monohydrate can be stable in an aqueous solution for several days.
7. Is it destroyed in the stomach?
Independent studies show that it is almost completely absorbed, meaning that destruction in the stomach is insignificant.
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