Creatine is a dietary supplement that is typically used to increase strength, power and performance in athletes. But does creatine have any side effects? What are the dangers and risks? Is creatine more effective than other supplements? Read this article to know everything about creatine.
Creatine: what is it?
Creatine is an amino acid derived from a molecule called arginine, created naturally by our body. Help our muscles have energy, consuming more therefore gives more energy and strength. This is the case with many athletes who use it, often in the form of a powder diluted in water, to enhance their performance.
Widely used as a supplement in the context of mass gain and muscle building, creatine is found in dietary supplements intended for athletes, who practice mainly bodybuilding. Creatine is not a harmful substance for the bodycontrary to what one might think since it is a substance that the human body produces naturally.
What are the health effects of creatine?
One thing is certain, if you take a creatine supplement in your nutrition plan, you will gain weight. In fact, “theCreatine is a fast way to gain muscle mass, but so is water “nutritionist Carolyn Brown tells Men’s Health.
Your body will actually retain water in the muscles by “artificially” inflating the cells. Creatine will give more volume to your muscles and after the effect is over, they will be able to withstand tougher efforts … but they will also lose their mass more easily.
If it makes you fat, creatine will not make you fatWhy “Creatine has no calories and has no impact on fat metabolism. So taking creatine and not weight training will get you nowhere.“Says Dr. Michael Roussell, nutrition specialist.
Negative effects, health side effects and contraindications of creatine
For the moment few adverse effects have been reported from taking creatine, at least in official writings. However, it is strongly not recommended to take it if you have kidney problems, as it can cause diarrhea, cramps and, in the worst case, heart problems. worries that frighten, but which remain rarer than those caused by steroid doping.
And although no direct link is revealed today, don’t hesitate to approach a qualified doctor or trainer before taking this supplement.
- Theyit is also not recommended for small children. Creatine can also have an impact on growth, in the bones and muscles as they will be more inflated and therefore will pull on joints, joints and ligaments.
- Genetics also comes into play when it comes to creatine. It is the only dietary supplement that may not work. The reason is unknown, but some people are insensitive to creatine.
Since creatine is an amino acid, the body can synthesize it from the raw materials provided by food. It is therefore useless to take supplements to get enough, but if you practice intensive sports (weight training or otherwise), creatine supplementation can make sense.
Foods rich in creatine and which favor the creation of this amino acid in a natural way
According to numerous studies, the creatine molecule is present in many ingredients found in a healthy diet. So building muscle with creatine will only happen by eating these foods (also, as well rich in protein, kill two birds with one stone!) :
- Fish (herring contains from 6.5 to 10 g per kg, salmon up to 4.5 g per kg, tuna and cod about 3.5 g per kg)
- Meat such as pork (5g per kg), beef (4.5g per kg) or chicken (2.5g per kg)
- Dairy products, in low doses
- Some cluster fruits like cherries, but with a very low concentration
In addition, we can mention other creatine-rich foods such as lamb, turkey, veal or bison. They are essentially the parts of meat that contain the most creatine, but this amino acid tends to deteriorate if overcooked. the smoked salmon contains a good amount of it (up to 5 g per kg) ! However, if you really want muscle growth, you will need to aim higher without ingesting pounds and pounds of fish … hence the supplement.
How do I know if my creatine is of good quality?
Since it is diluted with water, the quality of creatine is easily identified. If your powder has a hard time dissolving in water, it is of poor quality., simply ! Conversely, a powder that disappears into the liquid will be very good and will contain less waste.
Little tip: instead of diluting creatine in water, use a whole, organic fruit juice instead. Pomegranate juice for example, but also cherry or grape juice, and voila! Some athletes also add apple cider vinegar to improve absorption by the body.