Creatine is a naturally occurring compound found in your body that is synthesized from several amino acids and a phosphate molecule and is stored primarily in your skeletal muscles to be used for energy during exercise. Synthetic creatine has been used as a nutritional supplement to increase athletic performance in short duration for intense bouts of exercise, such as sprinting and resistance training, and it may promote muscle growth in athletes. Despite its reported benefits, creatine supplementation may cause adverse health effects. Consult your physician before using any creatine supplements.
Weight Gain
Creatine supplementation promotes weight gain primarily through water retention in your muscles, a process called myofibril hydration. Rapid weight gain due to water retention may cause you to feel bloated and sluggish. In sporting events where body weight is tightly regulated, such as Olympic lifting, wrestling, boxing, and mixed martial arts, the excess weight gain caused by creatine supplementation may be a disadvantage because you may be placed in a higher weight class than you would normally compete at.
Dehydration
By pulling water into your skeletal muscles, creatine leaves less water available for the rest of the cells in your body to perform their normal daily functions. As a result, creatine supplementation may place you at a greater risk for developing dehydration. Dehydration may cause fatigue, dizziness, nausea, diarrhea and mental confusion. In serious cases, dehydration may cause fainting, seizures and even death. Keeping properly hydrated while supplementing with creatine may reduce the risk of becoming dehydrated.
Renal Damage
When supplemental creatine is metabolized in your body, compounds that have been attached to the creatine molecule, called metabolites, must be filtered through your kidneys and excreted in your urine. An increase in metabolites that pass through your renal, or urinary, system may place excess stress on your kidneys and bladder, potentially causing kidney damage and increasing your risk of developing kidney stones. If you suffer from weak kidneys or have a kidney disease, creatine supplementation may worsen your symptoms.
Energy Loss
While you are supplementing with creatine, your skeletal muscles will have more energy to perform work. Once you stop supplementing with creatine, the creatine levels in your muscles will drop, which may cause a loss of energy, particularly during exercise. This rapid drop in energy production in your muscles may lead to chronic fatigue, causing you to experience a temporary drop in exercise performance and muscular power. This effect may cause athletes to continuously supplement with creatine without cycling off, which may increase the risk of developing the other side effects associated with creatine use.
References
- "Journal of Hyperplasia Research"; Creatine: A Meta-analysis; JD King; 2005
- "Nutritional Supplements in Sports and Exercise"; Mike Greenwood, Douglas Kalman and Jose Antonio; 2010
- "Human Anatomy and Physiology"; Elaine N. Marieb; 2004
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