Creatine powder is a popular supplement used by strength trainers. Studies have shown that creatine can improve muscle mass during high-intensity, short-duration exercises such as weightlifting and short-distance running. However, the effects of creatine are not yet clearly known, and in some cases, it may have adverse effects.
What is Creatine?
Creatine is a substance produced naturally by the human body. However, many people looking to add muscle mass take creatine supplements. Creatine is usually taken in a powder form. Occasionally, the powder will be put into capsules. Creatine works by helping to make a substance called adenosine triphosphate (ATP). ATP provides the energy for muscle contractions and protein production. Therefore, increased levels of creatine can increase levels of energy in the body.
Gastrointestinal Problems
Gastrointestinal issues are one of the most common side effects of creatine. Common conditions include vomiting, stomach discomfort, diarrhea, nausea and lack of appetite.
Muscle Damage
It is possible for creatine powder to actually damage your muscles. Muscles that increase mass too quickly are more susceptible to injury. Due to the increase in energy, users may over exert themselves, which may lead to injury. In addition, creatine can cause muscles to cramp or breakdown, leading to muscle discomfort and possible tears. Muscle damage is the most immediate and common negative side effect from creatine supplementation.
Kidney and Liver Damage
Creatine can have possible long-term effects on the kidneys and liver. Although this is uncommon, there are reports of such damage. Patients with kidney or liver disease should never take creatine powder. Supplementation can affect the function of these organs and cause serious health complications.
Dehydration
Aside from providing more energy, creatine powder helps the muscles absorb water. This can cause the body to be more susceptible to dehydration. Those taking supplements must be sure to adequately hydrate themselves. In addition, dehydration can cause electrolyte imbalance. Electrolytes are electrically-charged substances found in our bodies. They control the activity of our muscles, including the rhythm of our hearts. An imbalance of electrolytes can have adverse effects on muscle control and activity.
Other Side Effects
There are many other possible side effects to creatine powder. They include fatigue, headaches, weight gain, difficulty breathing, fever and anxiety. If you are afflicted with any of these conditions, stop using creatine immediately.
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