Hello guys in this blog you will get to know about creatine and whether creatine side effects kidneys, There is a lot of myths about creatine whether it causes kidney damage, this and that. But here I have given you the information that how creatine works and is it safe for you or not!!
What is Creatine?
Creatine is one of the most popular sports supplements on the market. It gives you the majority of energy for short-term, maximum exercise such as sprinting a 100m or lifting weights. But, creatine is also one of the most misunderstood sports supplements.
Creatine is naturally produced in your body from amino acids – the building blocks of protein.
It’s also found in protein-rich foods, mainly meat and fish. But, you would need to eat a lot of meat and fish to obtain an appreciable amount of creatine.
This makes supplementing with creatine an inexpensive and efficient way to increase creatine intake.
How to Take Creatine? When to Take Creatine?
Check out our other blog post to learn more about creatine and how should you take it for an energy boost in your workout or sports activity.
Myth The More Creatine You Take, The Better
Truth: You’ve seen those sick bodybuilders chugging down 10-20 grams of creatine. Is it worth it? According to scientists at St. Francis Xavier University in Nova Scotia, at 0.1 grams per kilogram of body weight, male athletes excreted 46% of the ingested creatine within 24 hours. For a 220 pound lifter, this means that if he consumes 10g of creatine, 46%, or 4.6g of creatine, is wasted. In another study performed at the Human Performance Laboratory at Ball State University, scientists confirmed that lower doses of creatine monohydrate (5g/day) are effective, and that results can even be achieved without a loading phase.
Does Creatine Supplement Damage Kidney? Creatine side effects kidneys.
Creatine can slightly raise levels of creatinine in your blood. Creatinine is commonly measured to diagnose kidney or liver problems
Creatinine – a compound which is produced by metabolism of creatine and excreted in the urine.
However, the fact that creatine raises creatinine levels does not mean that it is harming your liver or kidneys
A long-term study of college athletes found no side effects related to liver or kidney function. Other studies measuring biological markers in the urine also found no difference after creatine ingestion
When you should not make use of creatine supplements.
creatine is likely safe to take for up to five years. However, there is a concern that creatine taken in high doses is possibly unsafe and could damage the liver, kidneys or heart. will it harm on or it creatine side effects kidneys
Creatine can cause:
- Muscle cramping
- Gastrointestinal pain
- Weight gain
- Water retention
- Heat intolerance
Don’t take creatine if you have a history of kidney disease or you have conditions such as diabetes that increase the risk of kidney problems. There also is some concern that creatine might increase mania in people who have bipolar disorder.