Who Else Wants Information About Creatine and Side Effects?
Who else wants to know about creatine and side effects? Does creatine build muscle?
Serious body builders and many who are just health conscious are interested in the side effects that may be associated with this well studied bodybuilding supplement.
Creatine is a substance that occurs naturally in red meat and is most commonly distributed as creatine monohydrate. Additionally, the human liver makes a small amount every day.
Positive Side Effects of Creatine
If we are going to talk about creatine and side effects, we must talk about the positive effects first.
Taking creatine as a bodybuilding supplement can help build muscle mass and significantly shorten recovery time after intense exercise. Creatine works by improving the availability of ATP, or adenosine triphosphate, which is the fuel that muscle cells require to build and repair tissue.
It makes them more productive, just as issuing personal computers to employees makes them more productive. If your body is your business, creatine helps you business increase productivity.
ATP must have carbohydrates to maximize its effectiveness. As a result you need to combine 5 grams of creatine with about 70 grams of simple sugars for maximum effect. Otherwise, you will not build muscle as quickly. Exercise also must be very intense for optimum results.
Speaking of exercise intensity, another common creatine side effect is post exercise muscle pain or soreness that appears about 48 hours after the workout. Regular weight lifters recognize this delayed onset muscle soreness, a common side effect of intense weight training to build muscle fast. Therefore, many experienced weight lifters and bodybuilders believe that since endurance increases when using creatine, this side effect is simply due to being able to work out with more intensity for longer periods of time.
Harmful Side Effects of Creatine
Some people who take this supplement do report some harmful side effects of creatine, although many creatine studies prove it is relatively safe.
A common complaint regarding possible harmful effects of creatine is muscle cramping; however this may be more related to the intensity of the exercise, other supplements such as fat burners the person may be taking, or not staying properly hydrated.
Additionally some people report stomach cramping as one of the harmful side effects of creatine, along with bloating, diarrhea and occasional nausea and/or vomiting as well.
Suddenly stopping creatine use will nearly always cause a sensation of fatigue and lethargy as the body adjusts. A nearly universal side effect is fluid retention, usually about four pounds in the first week. Creatine attracts water to muscle cells and there is associated risk of becoming dehydrated more easily. Large amounts of creatine (significantly more than the recommended dosage of 5 to 10 grams per day) have been reported to result in damage to the kidney, liver and even the heart.
Generally speaking, creatine is relatively safe when used as directed, and taken in conjunction with plenty of fluids and adequate carbohydrates. Studies indicate that creatine is certainly safer than steroids, especially when the user is alert to the possible harmful effects of creatine and how to deal with them.
Many studies have shown that one of the side effects of creatine is that it really does help to build muscle.
As usual, you should consult a physician before taking any nutritional supplements of any kind, creatine included. Nothing here should be taken as specific medical advice. Any unusual pains or symptoms should of course be reported to a physician. Prior to taking this supplement, it is highly recommended that you talk to your doctor about creatine and side effects