Creatine Side Effects
What Is Creatine?
The creatine supplement is the single most studied supplement in the history of physical fitness. Before determining whether or not creatine is bad for you, it is more important to understand what creatine truly is. Creatine is an amino acid that is found in meat and fish as well as naturally being produced by your own liver, kidneys and pancreas. So if somebody tells you that creatine is bad because you are consuming a foreign substance, be aware that this person clearly has no idea what he or she is talking about. Creatine turns into ATP (Adenosine-5'-triphosphate), which is a vital energy provider during short duration exercises such as wind sprints or weight lifting.
Should You Take Creatine, Yay or Nay?
Research states that the creatine supplement can be very beneficial if taken in recommended dosages while remaining physically active. Even though creatine can bring forth many benefits, just like anything there are possible side effects that come with taking creatine. Consuming creatine supplements can put great stress on your kidneys as a result of the creatine level in your body being as much as ninety times greater than normal. Also, consuming creatine supplements can result in dehydration. Creatine increases the water retention of your muscles so your body’s demand for water also increases. Make sure to increase your consumption of water while consuming creatine in order to prevent dehydration. Just like with all nutritional supplements, it is highly recommended that you first consult a physician before beginning to take creatine.
Myths About Creatine
The more creatine you take, the better. This is FALSE. For every gram of creatine you take over the equation of 0.1 grams of creatine per one kilogram of bodyweight is wasted. Most researchers recommend taking no more than five grams of creatine per day while remaining physically active.
Creatine is better when taken in a liquid state. When taken in a liquid state, you are most likely consuming “creatinine,” which is a byproduct of creatine breakdown. After being exposed to moisture for too long, creatine begins to break down into this creatinine and becomes worthless and provides very little benefit. So, you should remember two things from this point: 1) do not purchase creatine in liquid forms and 2) if you make creatine shakes to-go make sure you do not leave them sitting for more than twelve hours.
All creatine is the same. Just like with everything out there, there is a difference between high-end creatine and low-end creatine. Lower grade creatine typically includes high levels of sodium, which can produce extreme levels of water retention. For the most part, Chinese creatines are very low-end while Germany routinely produces the best creatine supplements with the fewest contaminants.
All athletes should take creatine. Creatine is best suited for those athletes whose exercise routine includes high intensity bursts of power and strength. Some examples of athletes who could benefit from creatine supplements are football players, wrestlers, bodybuilders, sprinters, and power lifters. Some types of athletes that would not benefit much from creatine consumption are long-distance runners, golfers, and baseball players.