30 Sec Answer: Creatine is a popular dietary supplement, but it can have negative side effects such as weight gain, dehydration, muscle cramping, and stomach issues. Long-term use may cause more serious problems such as kidney damage, high blood pressure, and even cardiac arrest.
Creatine is one of the most popular supplements used by athletes and bodybuilders today. It’s been around since the early 1990s and has been proven to increase strength and improve athletic performance. However, just like any other supplement, there are potential risks associated with taking creatine. In this article, we’ll discuss what those risks are and why you should be careful when using creatine.
What Is Creatine?
Creatine is an amino acid that helps provide energy for your muscles during exercise. It’s naturally produced in the liver, kidneys, and pancreas but can also be found in certain foods such as red meat and fish. You can also buy it as a supplement in powder or capsule form from health food stores and online retailers.
How Does Creatine Work?
Creatine works by increasing the availability of adenosine triphosphate (ATP) in your cells. ATP is responsible for providing energy to your muscles during exercise. When you take creatine, it increases your muscle’s ability to produce more ATP so that you can lift heavier weights and perform at higher levels for longer periods of time.
Positive Effects Of Creatine
When taken properly, creatine has many positive benefits including:
- Increased strength & power output
- Improved muscular endurance
- Enhanced recovery time after exercise
- Improved focus & concentration
- Reduced fatigue during workouts
Negative Effects Of Creatine
While there are many positive benefits associated with creatine use, there are also some potential risks involved. Here are some of the negative effects of taking creatine:
One of the most common side effects of taking creatine is weight gain. This occurs because creatine causes water retention in your muscles which can lead to increased body mass. If you’re looking to lose weight or maintain a healthy weight then it’s best to avoid taking large doses of creatine or abstain from it altogether.
Another potential risk associated with taking too much creatine is dehydration. Since creatine draws water into your muscles it can leave you feeling dehydrated if you don’t drink enough fluids throughout the day. Make sure to stay hydrated while taking creatine by drinking plenty of water throughout the day and avoiding caffeine or alcoholic beverages.
Muscle Cramping And Stomach Issues
Creatine supplementation has also been linked to muscle cramps and stomach issues such as bloating, nausea, and diarrhea. To prevent these side effects make sure you spread out your dosage over multiple meals throughout the day instead of taking it all at once. Additionally, adding extra electrolytes like sodium or potassium to your diet may help alleviate muscle cramping caused by excessive intake of creatine.
Kidney Damage And High Blood Pressure
Long-term use of high doses of creatine has been linked to kidney damage and elevated blood pressure levels due to its diuretic properties. To reduce these risks make sure to stick with recommended dosages (3-5 grams per day) and always consult with your doctor before beginning any new supplementation routine.