Creatine Side Effects: What To Expect When Taking Creatine?
Creatine is a natural substance found in many foods. It’s main use is to increase strength and power. However, it can have some negative side effects such as muscle cramps, diarrhea, heart problems and even death. The reason why creatine causes these side effects is because it increases your metabolism which results in the production of harmful substances like hydrogen peroxide (H2O2). These harmful substances are very dangerous if ingested in large amounts. If you’re taking creatine, make sure that you don’t exceed the recommended dosage or go over the recommended dose by too much.
If you experience any of these side effects while taking creatine, stop using it immediately and consult with your doctor. You may need to discontinue taking creatine altogether.
The following table lists the most common side effects of creatine. Most of them are temporary and will pass within a few days.
Some of them may require medical attention. Make sure that you consult your doctor if you experience any of these side effects:
Common Side Effects Of Creatine:
What Are The Benefits Of Using Creatine? Why Take Creatine? How Much Should I Take? Is There A Safe Amount For Me To Use?
The main benefit of taking creatine is that it will increase your physical performance. It makes your muscles stronger and speeds up the recovery process. Many people use it to improve their athletic performance and muscle mass. As far as dosage is concerned, most people take 0.3 to 0.8 grams of creatine per day. If you’re a beginner, we recommend that you start with a low dosage and work your way up until you find the most suitable amount for you. Your creatine dosage should always be relevant to your weight (in kilograms). The following table lists the recommended dosage for different groups of people:
Recommended Creatine Dosage:
What Is The Best Way To Take Creatine? Are There Any Side Effects? What Happens If I Stop Taking It?
The most common way to take creatine is to mix it with a liquid, like juice. Some people also like to mix it with their post-workout meal. The best time to take it is after your workout. However, this might not be possible for everyone. For example, some people prefer to exercise first thing in the morning. In cases like these, taking creatine at any other time is just as effective. You can also take it at any interval that works out for you. If you’re taking a pre-workout supplement, it’s best to take it at least one hour before your workout begins.
As far as side effects go, the only major one is diarrhea. This is a very common side effect and shouldn’t last longer than a week.
If it does, then you should consult your doctor immediately. Some people might also experience some cramping if they don’t drink enough water. It’s very important to stay hydrated while taking creatine. Finally, some people have also reported stomach pain, nausea, headaches, and even constipation when using creatine supplements.
If you decide that you no longer want to take creatine, then we’d recommend that you taper off of it. This means that you should reduce your dosage slowly over the course of a week.
By doing this, you’ll avoid any of the negative side effects associated with stopping its use completely.
What Products Contain Creatine And Are They Effective? What Type Of Creatine Should I Take?
The most common form of creatine is called creatine monohydrate. This is the type of creatine that has been researched the most and has shown to be safe and effective. Other forms of creatine have not been studied as extensively and aren’t recommended. These are referred to as “dubious” forms of creatine. They include creatine magnesium chelate, creatine pyruvate, and creatine citrate.
As far as supplements go, you have plenty of options. The two most popular are creatine monohydrate powder and ready-made shakes.
The best type of creatine for you to take will depend on your personal preferences and lifestyle.
This is the most common form of creatine. It’s a popular supplement for a good reason: it’s extremely effective and very cheap.
You can purchase it in the form of powder, which you’d need to mix with a liquid before consumption. The other alternative is in the form of capsules. You can also find it in gummy bear form, but this is less common. Some supplement companies combine creatine with other types of ingredients, such as caffeine, or even add artificial sweeteners to make the taste better.
Creatine Pre-Mixed Drinks Or Shakes
These are the most convenient way to take creatine. You simply buy a drink or ready-made shake that contains creatine and add it to your diet.
The most common ones are produced by companies like Muscle-Tech and Labrada. They come in a variety of different flavors.
The main advantage of this type of supplement is that it’s extremely easy to use. The disadvantage is that you don’t have as many options or freedom with your diet.
For example, if you want to drink a pre-workout supplement but need to avoid certain ingredients for health reasons, you’re out of luck. You’d have to buy a different product.
Creatine With Caffeine Or Other Ingredients
Not everyone wants to just take plain old creatine. Some people want more variety, which is where these types of supplement come in.
For example, you can buy it with caffeine added to it or enhance its effects in some other way.
The most common combination is creatine and caffeine. Creatine tends to “peak” after a few days, but caffeine tends to remain in your system for a few days as well.
By taking both, you can experience an energy boost over a longer period of time.
Another popular combination is creatine with nitric oxide boosters like arginine and citrulline malate. When taken together, these ingredients are supposed to improve your muscle recovery even more than creatine alone.
You can also find creatine in pre-workout drinks. The advantage of this is that you’re able to take several different supplements in a convenient drink that tastes good.
The disadvantage is that they’ve often been very aggressive with their dosages. This can lead to side effects such as stomach pain, diarrhea, and nausea.
The Right Type Of Creatine For You Will Depend On Your Lifestyle And Goals
For the most part, all types of creatine are extremely safe. The mild side effects associated with them usually involve stomach pain or diarrhea.
Some people who experience this will resolve it by drinking more water or by lowering their dosage. There’s no harm in trying different types of creatine until you find the one that’s right for you, so don’t give up on it after the first side-effect.
If your main goal is to increase your muscle size and performance, then you should use plain old creatine monohydrate powder. This has been studied the most and has significant scientific evidence to support its use.
You can also find it in the cheapest, especially if you buy in bulk.
If you’re looking for a pre-made shake that’s convenient, then you could try a product like Cell-Tech or Weight-Tech. These are usually pretty expensive but they come in a variety of different flavors.
They also contain other ingredients like amino acids and vitamins which may be beneficial to your health.
If you’re looking for the cheapest and simplest creatine product to use, then buy pure creatine monohydrate powder. Add this to whatever drink you want.
You’ll need to measure the correct dosage using a scale, however.
If you want a variety of benefits from your creatine as well as other workout supplements, then look for a pre-workout drink that contains it or buy separate ingredients and make your own drinks.
If you want the fastest results with the most possible energy, then buy a pre-workout drink that contains creatine as well as caffeine and other stimulants.
If price is an issue, then buy the basic creatine monohydrate powder.
Whatever you decide to do, just be sure to keep taking your creatine consistently for at least 2 months before passing judgment on it. It can take this long for you to experience its full effects.
What’s The Best Form Of Creatine?
There are so many different types of creatine on the market that it can be difficult to choose the right one.
The least expensive and most easily obtained option is creatine monohydrate, which is the subject of the above article.
Alternatively, you can also find a product called creatine citrate. This is a combination of creatine and citric acid, and it’s claimed to be gentler on the stomach than straight creatine monohydrate.
The next step up is micronized creatine, which dissolves in water much more easily and is claimed to cause less stomach discomfort.
Sources & references used in this article:
Creatine: The power supplement by MH Williams, RB Kreider, JD Branch – 1999 – books.google.com
Effect of oral creatine supplementation on jumping and running performance by C Bosco, J Tihanyi, J Pucspk, I Kovacs… – … journal of sports …, 1997 – thieme-connect.com
Creatine supplementation during college football training does not increase the incidence of cramping or injury by M Greenwood, RB Kreider, C Melton… – Molecular and cellular …, 2003 – Springer