What is the benefit and harm of creatine

What is creatine

Creatine is a natural substance found in muscles of humans and animals. It is indispensable, as it is involved in energy metabolism and muscle movement. In the human body there are about 100-140 grams of creatine. Without it the existence of people and animals would be impossible.


This substance is present in fish and meat and produced in the kidneys, liver and glands. To daily saturate the body with 6 grams of creatine, you need to eat 4 kg of meat a day. It is very harmful, so here comes the drug creatine.


Additional use of this substance leads to increase muscle mass by stimulating muscle protein synthesis. Pretty quickly, the muscles become stronger and more massive, and between the muscle fibers do not accumulate water, as during the reception of cortisol and steroids.

The source of energy for the contraction of muscles is the molecule ATP (adenosine triphosphate). In humans the amount of ATP is limited. Athletes increase due to the use of creatine.

The use of creatine

Beneficial effect of creatine is that it helps the athlete to gain about 5 kg of pure muscle mass in just two weeks and boost muscle strength by 10 kg in one week. In addition, it increases endurance and promotes faster recovery after training. And with a reasonable dose of the substance is able to positively influence life expectancy.

Creatine is a natural product, so it is allowed in the competition.

The dangers of creatine

There are side effects of creatine, but they are observed in about 5 cases out of 100, i.e., the rate is almost 4 times lower than that of the pills from the flu and headaches. Therefore, it belongs to the list of safe drugs. Besides from any side effects of this substance can be removed in just a few days, just stopping the reception.


First among the side effects is Allergy. It is expressed in the reddening of the eyes, strengthen the mucosa, itching and redness of the skin.


Athletes who have not ended puberty, sometimes complain of acne (pimples) appearing from creatine supplementation. After 23 to 27 years this effect is no longer observed.


In athletes with high acidity and those who suffers from ulcer of the stomach and intestines can disrupt digestion. In this case, you should reduce the dose of creatine or refuse his admission.


Very rarely there is an effect of dehydration of the internal organs (dehydration). It arises from a lack of water, which take muscles. If you experience such side effects you just need to increase the daily intake of water.


All athletes creatine is delayed, the water in the body. This is expressed in the form of a small swelling of the limbs and swelling on her face. In such a situation it is impossible to reduce the amount of fluid intake. It is sufficient to abandon the use of fried, spicy and salty foods.


Also, athletes who consume insufficient amounts of water, you may experience spasms and cramping.