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Creatine is a natural amino acid that our bodies produce and store in our muscles. In recent times it has been become popular in some sports such as bodybuilding to ingest extra creatine in the form of supplements to raise the bodies creatine level. This allows individuals to continue training for longer in or in a more rigorous fashion. This increase in workout ability can lead to physical gains.

Creatine is not a steroid – which is a substance that reduces swelling and inflammation and has dangerous potential physical and psychological side effects. Creatine is relatively safe and can be used responsible with positive results.

Loading Creatine

The fastest way to get the benefits of creatine is through a five day “loading” process. Basically you ingest a high level of 20 grams per day (taken in four separate 5gram does spread throughout the day) to get your bodies creatine store levels to go up significantly. After doing this you simply top up your system by taking just 5 grams a day from then on. Beware the side effects and risks of creating are more likely when your body contains a high level of creatine. Note you should increase your fluid intake during the loading process.

Potential Side Effects

Creatine users are at a higher risk of kidney stones and an increased risk of kidney damage. Indeed one of the tests for kidney damage is increased presence of creatinine, creatines waste product in urine. If the creatine is not properly dissolved in the stomach then a user may experience nausea and diarrhea. Creatine draws water into your muscle cells and this can lead to a lack of fluids in the body. The results of this may lead to muscle cramps and dehydration. Consquently it is usually wise to increase the intake of fluids along with increase in creatine use.

Long Term Side Effects Of Creatine Use

No long term side effects of long term creatine use have as yet been identified. This does not mean that they do not exist however there is currently no evidence that they do.

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