A Summary Of Creatine Side Effects
If you are considering taking creatine bodybuilding supplements, you are right to be concerned about creatine side effects. As with any supplement you take into your body, you should educate yourself about what it is and where it comes from. Based on research to date, creatine if taken in the recommended doses from a reputable manufacturer of bodybuilding supplements, causes no harmful creatine side effects.
Creatine occurs naturally in meat and fish and is used in your muscles to generate energy for 1 to 10 seconds of intense exercise. By boosting your creatine levels with creatine powder or pills (available in many bodybuilding supplements), you can work out longer and more intensely.
For healthy adults (over 18), creatine side effects include:
Short term weight gain due to water retention
Long term muscle mass gain
Reduced muscle "burn" when working out (less lactic acid buildup - a major cause of fatigue)
Reduced muscle soreness due to intense training
Unresearched reports of creatine side effects include:
Cramping
Nausea
Frequent injuries
These reports of undesirable creatine side effects are unproven by the current research. However, since creatine is still relatively new bodybuilding supplements, future research may shed more light on creatine usage.
Remember that creatine bodybuilding supplements are not a shortcut way to improved athletic performance. In fact, not everyone responds to creatine supplementation. The bottom line is that creatine can help you train more intensely, but you still have to train!
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