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Track Creatine Side Effects

Creatine has an image problem. Once lauded as a simple way for athletes to maintain rigorous workouts, reports of side effects began to surface from those who were previously its most ardent supporters. Creatine is a natural amino acid our bodies produce and store in its muscles. The average person stores between 3.5 and 4 grams of creatine per kilogram of muscle. An athlete, though, can increase this level to 5 grams by ingesting a creatine supplement.

  1. Benefits

    • Regularly using a creatine supplement will expand the creatine pool and provide more energy for workouts and strenuous activity. Bodybuilders and other athletes widely used the supplement in the past and were able to work harder much longer and achieve greater physical gains.

    Insight

    • Harmful side effects of creatine during long-term use have not yet been identified. Some users, however, have had negative short-term side effects. The side effects generally are due to misuse of creatine.
      Creatine is not a steroid. Steroids are a potent chemical substance which quickly reduces swelling and inflammation. Steroids have dangerous physical and psychological effects.
      Creatine can be used responsibly with positive results.
      The quickest way of getting the benefits of creatine is by a five-day process called "loading," which is the ingesting of 20 grams per day, divided into four 5-gram doses.

    Effects

    • After the initial loading phase, take 5 grams per day to maintain the elevated creatine store. And while many enjoy the regenerating rewards creatine provides, these added benefits carry possible risks.

    Warning

    • Kidney damage: Creatine supplement users may be more at risk for kidney stones, and have shown an increased level of creatinine, the waste product of creatine. Spiked levels of creatinine in urine are used to indicate possible kidney problems.

    Warning

    • Nausea and diarrhea: This problem is generally caused by the creatine not being fully dissolved inside the stomach.

    Warning

    • Muscle cramps: The cramping of muscles is caused in part by a lack of fluids in the body. Creatine draws water into the muscle cells. That means the body requires far more liquid during the supplement loading process. Not providing the body with sufficient fluids during this time may cause severe muscle cramping.

    Warning

    • Dehydration: Long-term creatine users have complained about dehydration.

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