Is taking creatine dangerous for your health?

A popular supplement, especially among athletes, is creatine really safe? With Sniffydiscover the effects of creatine on your body, the precautions to take and its benefits for athletes.

Creatine is a natural energy booster

 

Creatine is a natural amino acid found mainly in muscles and the brain. In fact, the body already produces it naturally, from certain amino acids and a healthy diet. Creatine plays a key role in supplying energy to muscle cells and in muscle contraction. It enhances performance by improving the energy available to muscles, especially during short, intense efforts such as weight training or sprints.

One of the reasons you hear a lot about creatine in the gym is that it increases muscle phosphocreatine levels by 20%. Creatine makes your muscles more efficient during exercise.

In short, it's a real ally for improving physical performance. For those looking to maximize their reserves, creatine supplements are a popular solution, particularly among bodybuilders and athletes.

Should creatine be taken regularly?

The optimal dose is generally between 3 and 5 g a day. However, there is a rapidly spreading practice known as the "loading" phase (around 20 g per day for 5-7 days), but this is not essential.

This method is popular with sportsmen and women who work their muscles and want fast results. However, it is not recommended because of the risk of kidney overload.

Compared with other supplements, creatine is one of the safest and most studied. Not least because it is naturally produced by the body and produces positive results in small doses.

Unlike some performance products which can have undesirable side effects, creatine remains fairly well tolerated, as long as the recommended doses are respected.

Side effects of creatine for sport

 

"Bloat like a balloon" is often the first thought that comes to mind when talking about creatine. Indeed, one of the most common side effects is water retention. This can lead to temporary weight gain, as creatine draws water into the muscles. Nothing serious, but it's important to be aware of it so as not to be surprised.

As far as the kidneys are concerned, creatine is generally considered safe for healthy people. However, excessive or incorrectly dosed consumption can put extra strain on these organs, and lead to increased urination. Experts therefore recommend consulting a doctor before starting creatine.

Finally, creatine is not necessarily suitable for everyone. It is not recommended for people with kidney problems, diabetes or heart conditions, or for pregnant or breast-feeding women.

With regard to high-level sport and practices requiring anti-doping tests, it is not considered a doping product by the sporting authorities.

How to use creatine

To consume creatine effectively, start by choosing a quality product.

 

• Avoid dubious brands, and check the composition tests with a certified product free of contaminants and unnecessary additives.

 

• Choose pure creatine monohydrate, which is the most studied and effective form.

 

• Once you've found your creatine, stick to the recommended doses. A daily dose of 3 to 5 g is more than enough to enjoy the benefits without risk. There's no need to overload your body: regular, moderate consumption is more than enough for long-term results.

 

• Our energizing powder is enriched with creatine. You can consume it in your shaker for an effective sports preparation drink. It can also be taken sublingually for fast absorption and instant effects.

 

• Finally, consult an expert before starting if you've never taken creatine before. A doctor or nutritionist can help you determine whether this supplement is right for your body and your goals, especially if you have a history of taking it. Afterwards, have a check-up during your cures to make sure everything's in order.

 

Creatine is not harmful to health when consumed sensibly. In fact, it's a trendy booster in the world of bodybuilding and intense sport.