Do you enjoy strength and high-explosiveness sports like weightlifting, bodybuilding, or sprinting? Then creatine probably rings a bell.
It is a dietary supplement, derived from amino acids that occurs naturally in our body and diet: red meat, poultry, fish, legumes, and mushrooms.
Creatine acts as a precursor of ATP (Adenosine Triphosphate), a molecule that provides energy to muscle fibers.
This study concludes that it increases the energy reserves used by muscles, resulting in increased muscle strength. But is it safe for athletes? I answer your questions here, based on scientific literature.
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Is creatine safe for health?
Indeed, to refer back to our meta-analysis, very few adverse effects have been recorded during creatine supplementation in test subjects. Therefore, creatine is generally considered a dietary supplement that poses no health risks!
If you are considering taking this supplement, even if you are healthy, consult your doctor. And, as I like to remind, make sure to perfectly balance your daily diet before supplementing it with dietary supplements.
Does creatine increase the risk of dehydration?
During creatine consumption, no study has shown an increased risk of dehydration.
Therefore, ensure to drink at least 2 liters of water per day with or without taking this dietary supplement.
Individuals prone to dehydration, water retention, or renal filtration problems should consult their doctor before consuming creatine.
What are the side effects of creatine?
Although most studies do not show risks associated with creatine consumption, some side effects such as muscle cramps, kidney disorders, liver disorders, high blood pressure, and cardiovascular diseases are noted.
Excessive creatine intake in high doses (more than 20g per day for several weeks or months) can also lead to the occurrence of disorders.
We do not have enough scientific hindsight to claim that this dietary supplement is entirely risk-free.
Is creatine carcinogenic?
There are sometimes claims online that creatine consumption is linked to an increased risk of cancer. Indeed, in 2001, AFSSA (French Agency for Food Safety) indicated that creatine may be carcinogenic.
At the time, this news caused a major controversy and a gap between AFSSA’s opinion and the researchers’ views.
However, no scientific evidence has been able to link creatine consumption with cancer cases. Thus, AFSSA closed the case and withdrew its opinion. Today, nothing suggests that creatine is linked to a higher risk of cancer.
Is creatine doping?
Currently, WADA (World Anti-Doping Agency) does not consider creatine a doping product. It can therefore be used in the context of competitions and high-level sports.
ANSES (National Agency for Food, Environmental and Occupational Health Safety), which is the reference body in France on food safety, considered in this comprehensive report that creatine was indeed not doping but had no authorized nutritional claims.
It considers that scientific studies are insufficient to prove real positive effects on sports performance.
Does creatine really work?
Numerous studies have been conducted on creatine. In 2017, a meta-analysis focused on the effects of creatine supplementation during resistance training (weight training) on muscle mass and strength in the elderly.
This recent study from 2021 considers creatine in a more holistic approach to overall health.
The results of studies on creatine intake compared to a placebo indicate a strong trend: creatine may play a role in gaining muscle mass and strength.
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