Creatine is a popular supplement that Americans use at a rate of 4 million kilograms per year, according to the National Institutes of Health website Medline Plus. The body produces this amino acid; you also take in small amounts by eating meats and fish. Once in your body, creatine is stored in your muscle tissue as phosphocreatine. It provides your muscles with extra energy during intensive exercise, such as lifting weights. Taking creatine carries some health risks, so consult your doctor before supplementing.
Loading Phase
Creatine supplements are consumed in two phases with the first being the loading phase. This phase consists of taking 20 to 25 grams of creatine in 5-gram increments per day, according to the University of Maryland Medical Center. The entire phase lasts up to seven days and is followed by a maintenance phase involving a much smaller dose at 5 gram or less per day. Consuming a relatively large dose of creatine may pose health risks and cause side effects in some people.
Side Effects
Side effects of creatine loading can include stomach discomfort, cramping, diarrhea and nausea. The most common side effect of creatine loading is weight gain. This is due to your body’s response to retain water. If you don’t increase your intake of water during the loading phase, you put yourself at an increased risk of dehydration. Creatine may cause a decline in kidney function in anyone already suffering from kidney disease, so this group should not take creatine supplements.
Overconsumption
Your muscles have a saturation point when it comes to creatine, so taking more than the recommended dosage will not lead to better results. It can also be dangerous. According to UMMC, at least one case of consuming too much creatine – 10 grams per day for six weeks – lead to kidney failure and rhabdomyolysis – a condition causing breakdown of muscle tissue. This instance lasted longer than the loading phase, so the evidence is clear that large doses of creatine taken for longer than the loading phase period can be dangerous.
Interactions
Certain medicines may interact with creatine supplements. The UMMC recommends avoiding creatine if you take non-steroidal anti-inflammatory drugs, diuretic medicines, Tagamet and Probenicid. Caffeine and ephedra may also inhibit the beneficial effects of creatine and also increase the risk of dehydration. Let your doctor know all medications, herbs and other supplements you’re taking before you start creatine supplementation.
Member Comments