The article will honestly tell you everything you need to know about the safety of consuming creatine, and what it can or cannot do to your kidneys, liver or heart. Creatine is one of the most popular fitness and workout supplements today because of its various benefits.
Most study says that many people and professional bodybuilders use it to increase muscle growth, power and strength. Researchers are interested in creatine and how it interacts with various medical conditions and sports settings.
Studies have shown that this supplement can cause fluid retention and this is not a big surprise. If you worry that you are going to look bloated I must tell you that fluid retention will happen only in muscles, so your muscles are going to look a little bigger. So don’t worry about it is not dangerous. Another side effect is stomach distress but this happens when you take too many supplements in a day on an empty stomach. This can be solved by taking smaller doses, food intake and increasing your water intake.
Diarrhoea is another side effect that bodybuilders usually face if they take more supplements in one dose. There is no way to solve this fast as your body cannot absorb larger quantities of creatine therefore take smaller doses the rest of the day. Creatine cannot cause major side effects but you need to learn how to use creatine and how it is safe to take daily.
How Much Creatine Is Safe To Take Daily
It is scientifically proven that the human body can absorb around one to three grams of creatine so your body will react to smaller dosages than to the bigger ones when absorption decreases. Even if you take too much, your body will absorb it slowly that is why you cannot overdose on this supplement. Another good thing is that Creatine Monohydrate has been proven to increase athletic performance, and improve muscle volume and speed. Professional medical researchers advise 5 grams of creatine safe for consumption.
If you regularly want to use creatine you can have it one to two times a day when you take your regular post or pre-workout shakes.
You can take creatine supplements for muscle growth through a “loading phase”, a well-known bodybuilding term and have at least eight to twelve glasses of water daily when using it. It has zero calories and can be used safely with other supplements.
Is Creatine Safe For Women?
Creatine will work only if you work out. It will help your muscles to get the required nutrients they need to recover after a hard workout session. Creatine will help you in achieving your goal by burning fat and also strengthening muscles and the body. Yes, it is safe for women as long as it is dosed properly with healthy food intake. Women can take 3 to 5 grams on a daily basis and the most effective time is after a workout and early in the morning before a workout.
Conclusion – Is Creatine Supplements Safe?
Looking at the research, creatine is safe to use and will not cause damage to your kidneys, liver and
heart. Therefore there is no reason to be scared of creatine. It is cheap, safe and it works. Take
around 5 grams per day and you are good to go.
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Last modified: June 24, 2017
