There are different opinions expressed on the topic of the effect of creatine on the body, and often completely opposite ones. Still, what are the negative effects of this supplement?
Although studies have confirmed the safety of this dietary supplement, there are sometimes side effects when consuming creatine. And the fact that its effect on the body of a completely healthy person has not been fully studied, we have to approach the conclusions of researchers with caution.
Negative effects may occur when interacting with components that are used with it.
The effect of creatine on the liver and kidneys[edit | edit code]
There are many unsubstantiated rumors regarding the side effects of creatine, in particular regarding its side effects on the kidneys and liver. Sometimes implausible information is found even in fairly authoritative sources. We present information that is based on independent research.
Creatine and kidneys[edit | edit code]
Usual doses of creatine lead to a 90-fold increase in the concentration of its metabolites in urine. Long-term renal side effects have not yet been determined due to the short history of creatine use. Potential danger may be the formation of kidney stones and toxic effects on the renal tubules. [1] Creatine in mouse studies caused cyst growth in mice with polycystic kidney disease. [2] The formation of new cysts does not occur in healthy animals. It follows that people with kidney disease should avoid taking creatine, although its negative effect on the kidneys in humans has not yet been proven.
Short-term or long-term (up to 2 years) intake of creatine in the form of sports nutrition does not cause a statistical effect on blood or urine parameters that characterize kidney function. Creatine does not affect the kidneys and their function - this conclusion was obtained in an independent study. [3]
Creatine and liver[edit | edit code]
Creatine is not metabolized in the liver and is a natural component of the body's internal environment. Therefore, from a biochemical point of view, creatine cannot have a toxic effect on the liver.
This claim has been supported by studies that assessed liver function and health during long-term creatine consumption. No changes in the liver were found. [4]
About the benefits of Creatine for the kidneys
Good afternoon Today I would like to share with you interesting information about the effect of creatine on our kidneys. There is a widespread, false opinion, it must be said, that creatine has a bad effect on the kidneys, that it is very difficult for them to utilize the products of its breakdown, that from consuming Creatine, they can “fall off” (and probably fall out in their pants), etc. P.
Scientists from the University of Sao Paulo in Brazil have a completely different point of view. They based their findings on a recent study of the effects of creatine on kidney health in eighteen healthy young adults. Researchers assessed kidney function and health using a new, more accurate method.
The traditional method doctors use to assess kidney health and function is to measure the rate at which creatinine, a byproduct of creatine, is cleared from the blood. The faster this happens, the better our kidneys work. But this method cannot be used if you are taking Creatine supplements. creatine is converted into creatinine in the body, accordingly, your tests will show an increased creatinine content, on the basis of which you can draw the erroneous conclusion that the kidneys are not working very well and creatine is to blame. Therefore, this method is completely unsuitable for determining the effect of creatine on kidney health.
Brazilian researchers divided the subjects into two groups of nine men. The first group received about 10 grams of creatine every day for three months. To be more precise - 0.3 grams of creatine per kilogram of body weight per day. A second group of nine men received a placebo. Before the start of the study, all the men did not exercise at all, but during the experiment, each of the subjects began to train for at least 1 hour, 2-3 times a week.
The graph below shows what happened to the creatinine levels in the subjects' blood. As you would expect, it rose and was higher in the group that took creatine as a dietary supplement.
These are the results obtained by the standard method of analyzing kidney function, but Brazilian scientists used another, more accurate and correct method. They monitored the level of the protein Cystatin C in the blood of the subjects; the lower the level of this protein in the blood, the better the kidneys worked. As you can see in the graph below, by the last week of the experiment, the level of Cystatin C in the group that consumed creatine was lower than in the group that received only placebo.
Thus, we can conclude that consuming creatine is not only harmless, but even beneficial for the health of your kidneys.
Therefore, feel free to use creatine, because the bonuses it provides during training are very significant, and there are no side effects harmful to health.
Creatine
Today, creatine is one of the most popular sports supplements. The effectiveness of this drug is confirmed by numerous studies, as well as the results of individual observations of athletes. Creatine supplements increase lean body mass and also improve anaerobic and aerobic endurance. Despite the proven effectiveness of creatine, the optimal dosage cycle for the drug still causes a lot of debate. When designing your ideal cycle, there are several factors to consider, which we will discuss in this article. Of course, you will learn how to take creatine.
What happens to creatine in the body?
Creatine is found in various tissues of the body, with 95% of it stored in muscles. You can get it from meat and fish; creatine can also be synthesized in the body from amino acids. However, the amount you get from food and what your body synthesizes is usually not enough to maximize your muscle creatine stores. On average, these reserves are around 120 mmol/kg, but supplemental creatine can increase them to around 140-150 mmol/kg.
During high-intensity training, stored creatine helps muscles produce more energy. This is the main reason why creatine improves athletic performance.
Once muscle stores of creatine are replenished, any excess is broken down into creatinine, which is metabolized by the liver and excreted in the urine.
Conclusion: 95% of the creatine in your body is stored in your muscles. It provides muscles with energy for high-intensity training.
What is the function of creatine supplements?
Also of some interest is the fact that creatine supplements increase the ability of muscles to accumulate glycogen.
Based on the results of numerous studies, it has been found that replenishing glycogen stores helps restore the body and gain muscle mass (hypertrophy). To saturate muscles with glycogen, bodybuilders use a technique called “carbohydrate loading.”
. A person with higher glycogen levels has more lean mass present in the body. Of course, this happens due to an increase in muscle size.
Does creatine cause digestive problems?
As with many supplements or medications, dosages higher than recommended may cause digestive problems.
In one study, the recommended 5g dose did not cause digestive problems, while a 10g dose increased the risk of diarrhea by 37%.
For this reason, the recommended serving is 3-5 g. The 20 g of creatine in the loading phase is also divided into 4 servings of 5 g each throughout the day.
However, it is possible that additives, ingredients, or contaminants produced during the industrial production of creatine could cause problems. Therefore, it is recommended to purchase a reliable, high-quality product.
Conclusion: Creatine does not cause digestive problems when recommended dosages and loading guidelines are followed.
Creatine and weight gain
Studies have confirmed that supplemental creatine intake causes rapid weight gain.
After 1 week of taking high doses of creatine (20 g/day), weight increases by approximately 1-3 kg due to increased water content in the muscles.
Studies have shown that body weight may continue to increase to a greater extent than in those who do not take creatine. However, this weight gain is due to the growth of muscle, not fat stores.
Increasing muscle mass may also be beneficial for older adults, people with obesity, and certain medical conditions.
Conclusion: Weight gain from creatine supplementation is associated with increased muscle water content and, in the long term, increased muscle mass rather than fat accumulation.
Side effects of creatine
The effect of creatine on potency and the body has long been studied by specialists. Creatine phosphate can cause side effects that you need to be aware of if you decide to take sports drugs:
- When a dietary supplement is taken regularly, adipose tissue accumulates. If physical activity is not enough, it is converted into fat deposits;
- as a reaction to excipients, swelling, abdominal pain, and indigestion may occur;
- Excess energy in muscle fibers can cause cramps and spasms.
The peculiarity of this drug is that it retains water in the body. This is a short-term effect that appears at the beginning of use and goes away after a few days of adaptation. If a person has kidney problems, then the use of this product should be discussed with a nephrologist.
Important! Whether creatine affects potency in men is completely unknown. But practice shows that there were no negative phenomena from the reproductive system when taking the dietary supplement. This food product has two strict contraindications - intolerance to animal proteins and acute renal failure.
In order to avoid side effects and find out for sure whether creatine affects potency, you should consult your doctor before starting use. Like any drug, if used incorrectly, it can have a detrimental effect on your health. The specialist will assess the patient’s physical capabilities, adjust the diet and exercise regimen. Only then can positive results be achieved without harm to the body.
When is such an analysis prescribed?
A blood test for creatinine is one of the most common types of diagnostics, which is prescribed by a doctor in order to determine the nature and causes of disorders in the kidneys and muscle system.
A blood test to determine creatine levels is necessary if:
- there are signs indicating an increase in the amount of creatinine;
- a person who has expressed a desire to become a kidney donor is examined;
- urolithiasis, pathologies of the muscular system or kidneys are diagnosed;
- The required dose of a drug with a toxic effect is determined, which is excreted from the body by the kidneys.
If the concentration of creatinine increases, the following symptoms are observed: difficulty breathing, aching pain or a feeling of heaviness in the lumbar region, fatigue, confusion, and a feeling of severe exhaustion.
How to take creatine most effectively?
Based on the information presented, we offer you the next cycle. The duration of an ideal cycle should be relatively short. According to most studies, the strongest response to creatine occurs during the first week. Subsequently, there are no significant changes in terms of productivity growth or weight gain.
However, there is very little research on the use of creatine in long cycles at high dosages. But it is important to take long enough breaks from taking creatine due to high doses and potential contaminants.
Creatine and its interaction with drugs
You should avoid taking creatine if you are taking medications that affect liver or kidney function. Such medications include cyclosporine, aminoglycosides, gentamicin, tobramycin, anti-inflammatory drugs such as ibuprofen and many others. If you are using medications that affect your blood sugar, you should discuss the use of creatine with your doctor.
You should also discuss using creatine with your doctor if you are pregnant, breastfeeding, or have a serious medical condition such as heart disease or cancer.
Bottom line: Creatine may cause problems if you take certain types of medications, including those that affect your blood sugar.
A little history about creatine
Near 40%
Creatine reserves in the human body are
free creatine
.
The remaining 60%
is in the form of
creatine phosphate
.
The average man uses about 2 g of creatine per day
. The loss is replenished with food, as well as by producing the substance in the body.
Creatine supplements increase the stores of creatine and creatine phosphate in the muscles, which allows for ATP recovery. In other words, creatine increases the muscle's ability to maintain power during short periods of high-intensity exercise. The short duration of these periods is explained by the fact that the reserves of creatine phosphate in the cells are limited. As a result, the body quickly moves on to other methods of restoring ATP.
How the research is carried out
The attending physician referring you for the test or the laboratory staff will tell you how to properly take a creatinine test and prepare for it. In most clinics and diagnostic centers, blood sampling for creatinine occurs by appointment. This is due to the fact that it is necessary to prepare for the study. Recommendations include:
- refusal of physical activity - two days before the study;
- refusal of certain foods - alcohol, strong tea and coffee, proteins, meat and all medications 24 hours before the test;
- refusal to eat - do not eat ten hours before the visit to the laboratory, you are allowed to drink clean still water;
- relaxation before the procedure - sit for 15 minutes to get a more reliable result.
Blood for creatinine is taken from a vein. The analysis is deciphered by a general practitioner or nephrologist. The study is prescribed before surgery, if kidney damage is suspected, and before selecting the dosage of certain medications that are toxic to the kidneys.
Creatine supplement cycle
First, the cycle will be short. Its duration will be only 4 weeks. This cycle will involve a rapid increase in creatine doses followed by a rapid decrease in doses, as well as glutamine supplementation. The nutrition plan for the first 3 weeks is designed to promote muscle gain.
Calculate the initial dose of creatine at the rate of 0.4 g per 1 kg of weight
lean tissues.
Glutamine is not the topic of this article. We only note that the recommended dose is 0.3 g per kg of lean tissue mass (per day).
Suppose your body weight is 82 kg with 12% fat, i.e. “dry” weight is 72 kg. A person consumes enough protein and regularly consumes red meat. Thus, the initial dose of creatine should be 72 kg x 0.2 g per 1 kg = 14 g. The dose of glutamine is 72 kg x 0.3 g per 1 kg = 22 g.
An example of a creatine supplement regimen, laid out by week, is available for viewing only for registered users. Registration takes only 45 seconds.
All medications are stopped (the cycle is completed).
