Creatine is considered the safest sports nutrition supplement. A lot of positive qualities and effects are attributed to this compound. However, under certain circumstances, creatine can still be harmful to health.
Before you start taking the drug, you should figure out what creatine is, learn about its contraindications and side effects.
Side effects of creatine
The additive has no irreversible harmful effects. Adverse reactions that are temporary in nature occur in 4% of athletes. The drug has undergone many studies, including the use of high dosages. The subjects showed no abnormalities during the experiment.
In most cases, side effects are not due to creatine itself, but due to the auxiliary elements that make up the supplements. But the substance "in its pure" form can cause undesirable reactions - it all depends on the individual characteristics of the athlete's body.
Fluid retention
This phenomenon cannot be called a side effect in the literal sense of the term. It is a compensation that restores alkaline balance. It is observed in almost every athlete taking creatine. However, this is not visible visually.
Avoid taking diuretics and reducing fluid intake to prevent water retention. This will lead to adverse consequences. Moreover, many trainers advise increasing the daily water intake.
Dehydration
Creatine saturates muscle tissue, but the body itself becomes dehydrated. There are problems with metabolic processes, acid-base balance, thermoregulation. To avoid pathological phenomena, you need to consume at least 3 liters of liquid per day.
In bodybuilding, a dangerous drying scheme is sometimes used: they take creatine with diuretics and stimulants. Such a technique causes significant harm.
Digestion
From the gastrointestinal tract, nausea, problems with stools may occur. The stomach often hurts. This is due to the poor dissolution of creatine crystals that have not undergone the necessary purification. However, the quality of the supplements produced is now monitored especially carefully, and such side effects are extremely rare.
Muscle spasms
The belief that creatine causes cramps and cramps is wrong. These symptoms do occur when taking a sports supplement, but they are due to other reasons. Involuntary muscle contraction occurs as a result of dehydration. It can also be a restorative response during rest: the phenomenon often occurs after intense physical exertion.
Skin problems
When taking creatine, acne breakouts occasionally appear. Usually, the formation of acne is caused by an increase in testosterone production, and this, albeit indirectly, affects the intensive set of muscle mass and can be considered a good indicator.
Many experts are convinced that the appearance of acne has nothing to do with taking creatine - it's only a matter of increased training and changes in hormonal levels.
Effects on organs
Creatine has no adverse effect on healthy kidneys, but the substance can aggravate diseases of these organs, in particular, renal failure (this has not been scientifically proven).
Creatine is a naturally synthesized substance. It is necessary to take it, since the amount that the body produces itself is often not enough to gain muscle mass.
The only coveted side effect
A positive side effect of creatine is an increase in muscle mass from 0.9 to 1.7 kg. There are two assumptions why this effect is observed:
- the substance retains fluid in the muscles;
- the muscle mass itself grows.
Scientists did not agree on this either. Some believe that the side effect is due to two factors at once.
Men and creatine
It is believed that creatine is bad for the male reproductive system, which makes many people refuse to take supplements. This myth is the result of a bitter experience with hormone-based products. They actually caused sexual dysfunction. Conducted studies in relation to creatine have not revealed a connection between the substance and potency. Therefore, fears are absolutely not justified. However, it is not recommended to use the supplement without consulting a trainer and doctor.
When taking a supplement, strictly follow the instructions for use. Do not exceed the prescribed dosage. Buy the drug only in specialized stores.
False side effects
Creatine does not affect the genitourinary system. He also does not have the following side effects attributed to him:
- does not increase intravenous pressure;
- does not have a carcinogenic effect;
- does not put an unbearable burden on the heart;
- does not cause addiction.
The gained muscle mass is retained by 70-80%. The remaining percentage is displayed with excess liquid.
Benefit
- reduces the level of "bad" cholesterol;
- promotes rapid recovery of muscle tissue after intensive growth and strong physical exertion;
- helps with atrophic changes and weakness of the muscle corset;
- has anti-inflammatory effect;
- promotes muscle building;
- improves brain activity;
- restores hair.
Despite its many useful properties, the additive should not be overused.
Abuse
Cases of substance overdose have not been identified at present.
When the drug is abused, the excess is eliminated from the body on its own. Cretin excretes the kidneys along with excess fluid.
Contraindications
The sports supplement has a number of contraindications:
- intolerance to the substance;
- elderly age;
- severe diseases of the liver, kidneys, gastrointestinal tract of a chronic nature;
- bronchial asthma;
- pregnancy and breastfeeding;
- minor age (adversely affects the formation and development of the body, impairs the activity of the myocardium and endocrine system).
To minimize the likelihood of adverse reactions, follow these guidelines:
- If you have a tendency to allergies, visit a specialist before use and get tested for compatibility.
- Please read the packaging carefully before purchasing. If there is a component in the components that can provoke an allergic reaction, you should refuse to purchase.
- Cannot be used in conjunction with antihistamines. If an allergy occurs, the creatine course should be discontinued and a hospital visit should be made.
It is believed that the dietary supplement is addictive (the same as psychotropic substances), but this is not so. With continued use, a habit is formed. However, it has nothing in common with drug addiction. The body simply stops synthesizing creatine on its own.
