The Risks of Creatine

Creatine plays an important role in muscles by providing energy during intense exercise and improving physical endurance. Additionally, it contributes to protein and glycogen synthesis, supports the production of growth hormone (GH), and strengthens the immune system. Although it is essential for physical performance and muscle recovery, it's important to be aware of its potential risks.

Is Creatine a Banned Substance?

Creatine is not considered a banned substance. Despite the misconception partly arising from media cases in football, research has shown that creatine is not classified as a performance-enhancing drug. It is legal and safe for improving athletic performance, provided it is used within the recommended doses.

Why is creatine considered dangerous?

The perception that creatine might be dangerous comes from some reported side effects, such as muscle cramps and liver and kidney issues. However, these effects are typically associated with pre-existing conditions, with creatine acting more as a trigger than a primary cause. When used correctly and within the recommended doses of 3 to 5 grams per day, creatine generally does not present significant risks.

What are the side effects of creatine?

Research suggests that the effectiveness of creatine can partly depend on the timing of its intake. Here’s a breakdown of the benefits of taking creatine before and after your workout:

• • Digestive Issues: Nausea, diarrhea, and abdominal pain, especially at high doses.
  • Water Retention: May cause bloating and weight gain due to water accumulation in the muscles.
  • Muscle Cramps: Water retention may increase the risk of cramps if proper hydration is not maintained.

Contraindications for Creatine

There are situations where the use of creatine is contraindicated, such as:

• Pregnant or Lactating Women: Safety in these groups is not well established.
• Children and Adolescents: Its use is not recommended in these age groups due to a lack of conclusive studies.
• Kidney or Liver Issues: People with kidney or liver diseases should avoid creatine as it may exacerbate these problems.
• Diabetes: People with diabetes should avoid its use as it may affect blood glucose control.

By understanding these aspects, you can use creatine safely and effectively, minimizing potential risks and maximizing its benefits for athletic performance.