Creatine Side Effects
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Creatine Side Effects
Numerous side effects of creatine have been reported. While some side effects have been substantiated by scientific investigation, others have not. Most of the accepted side effects associated with creatine use have to do with its propensity to draw water into the body compartments where it is located. It is thus extremely important to remain well hydrated while taking creatine. Drink at least 1-2 ounces of water daily per kilogram of body weight while taking creatine.
Volumizing: Weight gain is the most widely accepted side effect attributed to creatine use. As much as 3 kilograms (6.6 pounds) of added body weight have been reported during the first weeks of supplementation and is mainly due to the movement of water from the blood into skeletal muscle. This form of muscle growth has also been termed Volumizing because of the increase in muscle volume that ensues.
Dehydration: Again, it's imperative to remain well-hydrated while taking creatine. This concern is valid since much of your body water follows creatine into skeletal muscle, possibly depriving your remaining tissues of much needed fluid, especially during intense exercise. Down the road this may lead to impaired thermoregulation and subsequent heat exhaustion, especially if training heavily in hot environments. This precaution is especially important in combative sports (in particular, wrestling) where athletes strive to make weight before competition. Weight loss under these circumstances is often achieved through fluid restriction which, in combination with creatine use, could lead to excessive dehydration.
Gastrointestinal Distress: Reports of gastrointestinal distress, stomach cramps, nausea and diarrhea are also frequently reported, especially during the loading phase when greater amounts of creatine are being ingested daily. These side effects are most likely due to undissolved creatine drawing water into the intestine and can often be circumvented by completely dissolving creatine in at least 16 ounces of water or juice. In the respect, micronized creatines have now been formulated that greatly evade this side effect. The large amounts of sugars often taken with creatine may also complicate gastric emptying.
Muscle strains, cramps and tears: There have been a few reports of muscle pulls, strains and cramps following creatine use. These injuries may be a secondary consequence of an electrolyte imbalance resulting from dehydration. Again, drink plenty of fluids while taking creatine!
Renal Stress: Sensible creatine use doesn't appear to adversely influence normal kidney function. There is some concern, however, that abuse of creatine may place undue stress on the kidneys, particularly during the loading phase when large quanities of creatine are ingested. During loading the kidneys must work harder to clear unabsorbed creatine from the blood stream. Persons with pre-existing, or predisposed to, kidney disorders should abstain from creatine use.
Blood Pressure: There was some concern that creatine-induced fluid retention could increase a person's blood pressure. This was the topic of a recent scientific study demonstrating that acute creatine use does not alter blood pressure.
Cholesterol and Protein Synthesis: Not all of creatine's reputed side effects are detrimental. For example, creatine use may improve our cholesterol levels. In addition, muscle volumizing may directly stimulate the production of new muscle proteins. Both these effects, however, need to be further substantiated by additional scientific investigation.
Rumors and Unexplained Side Effects: Scientifically unexplained side effects are often reported as a result of creatine use. Whether they are fact or fiction is still a matter of debate. Some unexplained side effects may be merely rumor and arise from creatine being mistakenly associated with anabolic steroids. On the other hand, other incidences of unexplained side effects may be real and stem from contaminants or additives present in certain brands of creatine. Therefore, unexplained doesn't necessarily translate to nonexistent. Certain unexplained side effects may have previously escaped detection owing to the fact that most scientific studies use only the highest-grade creatine products.
Unsubstantiated side effects reported include breast formation in men (gynecomastia), a reduction in penis size, hair loss (men), hair growth (women) and stunted growth in children. Unexplained incidences of aggression and acne have also been linked to creatine use. Examples of personal accounts of some unexplained side effects can be found here.
Misconception: Muscle does not convert to fat after stopping creatine supplementation; it can't. Remember, our muscles grow with creatine as a result of muscle volumizing and possibly by increased protein synthesis. After stopping creatine supplementation some of the gains obtained in size and strength will be lost. This is unavoidable. However, the only way you can create more fat is to take in more calories than you burn with exercise.
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