CREATINE TOO HAS ITS SIDE-EFFECTS: DISCOVER THE REAL TRUTH
Among the most used vitamin supplements in the world of sports we find creatine . This compound, so highly demanded at present, can suppose a series of secondary effects that will end up affecting our organism. We talk to you about it.
It is a compound derived from the amino acids arginine, glycine and methionine, which the body manufactures naturally in the liver, pancreas and kidneys; we can also obtain it through a diet rich in meat and fish. This substance helps us strengthen the muscles and increase our bone density, being ideal for athletes. We tell you more about it and about the side effects of creatine.
What is the use of creatine?
Its main function is to increase muscle strength and performance . Achieves this goal, among other things, thanks to its ability to keep our levels of phosphocreatine stable, essential for rapid recovery after a physical effort. It also prevents the loss of muscle mass through its anticatabolic properties, by which it reduces protein decomposition and leucine oxidation.
On the other hand, it prevents fatigue and increases cellular hydration, which in turn reinforces our resistance during physical training. Improves anaerobic exercise and helps us avoid muscle hypertrophy. And is that intramuscular creatine is stored, causing the cells to absorb water, increasing muscle fiber and improving their performance.
How and when to take it
The consumption of creatine should be done differently depending on the stage in which we are. At the beginning it is recommended to follow a period of overload, taking a larger amount; that is, 20 grams daily for two or five days , being advisable to divide them into four or five takes. After this period the amount should fall to approximately 5 grams a day. Also, every two or three months we have to take a break.
As for the best time to take it, there are several theories. While some experts advise taking part of the dose before performing the physical effort and the other after, as a recovery. In any case, it is essential that we consult with the doctor beforehand.
Side effects of creatine
There are some doubts about the efficacy and side effects that can cause the consumption of creatine on our health. While some consider it highly harmful, others include it among the most recommended vitamin supplements. In fact, according to the International Society of Sports Nutrition is a safe substance.
As we said previously, our body generates creatine naturally. It is not a steroid hormone, as is sometimes believed, but our body creates it from available amino acids. The complementary intake of this vitamin helps us to increase strength and muscle mass.
However, it can cause some side effects, such as the increase of creatinine in the blood , which is why it has been associated with the appearance of liver and kidney problems. However, to date there are no scientific studies to support this fact. What is certain is that people with diseases of this type should not consume this supplement, as well as many other foods.
On the other hand, there are those who indicate that creatine can cause cramps or jerks, although this is not proven. The only proven effect of the consumption of this substance is a slight increase in the percentage of Type IIB muscle fibers , which in turn would favor greater strength and resistance in our body.