Is Creatine Safe and Does Creatine Have Side Effects?

Creatine is the most popular sports performance supplement on the market. Despite its well-documented benefits, some people avoid creatine because they believe it is harmful to their health. It's been linked to weight gain, cramps, and digestive, liver, and renal issues, according to some.

This article will explain what creatine is and what is the side effects of creatine.

What Is Creatine

After you eat protein, your body produces its own creatine through your kidneys and liver. Creatine is naturally found in animal proteins, notably red meat, and fish, but you'd have to consume practically inhuman amounts of each to achieve the levels found in most creatine pills.

Creatine is converted to creatine phosphate, which is converted to adenosine triphosphate (ATC), which your body needs for intense exertion.

Creatine supplement companies have improved the efficiency of creatine consumption. Rather than consuming pounds of protein, you can just take it in powdered, liquid, or pill form.

Also important: Creatine supplementation should be viewed as a supplement to, not a replacement for, protein consumption. Because creatine and protein function in distinct ways, that's the case. In summary, creatine promotes muscle strength during exercise, whereas protein promotes muscle repair afterward.

The Long-Term and Short-Term Effects of Creatine

Long-Term Effects

According to Paul Greenhaff, Ph.D., professor of muscle metabolism at the University of Nottingham in England, further gains are attributed to an increase in the workload you can take beyond that initial retention period.

In other words, if you keep pushing harder in the gym, creatine will continue to stimulate you to higher growth.

Some people believe that if they take creatine and do not exercise, they will gain weight, but that is not the case, according to Roussell.

He claims that creatine has 0 calories and has no effect on fat metabolism. "Taking creatine and not working out is a recipe for disaster."

Short-Term Effects

One thing is almost certain: taking creatine will help you to gain weight.

Carolyn Brown, R.D., a nutrition counselor at Foodtrainers, says, "Creatine is a quick way to develop muscle, but not without some water weight as well." "In the first week, most people gain two to four pounds of water retention."

But, as Roussell points out, that water weight is beneficial: "Creatine will pull more water into your muscles, making your muscles bigger and fuller."

You may not be consuming enough water if you are not gaining weight on creatine in the short term. When taking creatine supplements, make sure you stay hydrated.