Content of the Article
Creatine is one of the most studied supplements in the field of sports nutrition and is part of effective supplementation for any athlete.
Many studies have proven its advantageous effects in both sports and medicine, as in the case of arrhythmias in the protection of brain cells or muscle pain after a myocardial infarction.
However, there are still many myths about this supplement about its side effects. Among these ideas is the theory that creatine harms the kidneys.
The breakdown of phosphocreatine for ATP production produces molecules of creatinine, a substance that is later filtered by the kidneys and excreted in the urine.
The more creatine is consumed, the higher the levels of muscle phosphocreatine will be and the greater the work of the kidneys in creatinine filtration will be.
What the scientific studies say
We have collected several studies from reputable groups of scientists focusing on the effect of creatine supplementation on healthy people in the human body.
The Los Angeles center, Cedars-Sinai, conducted multiple studies in this area, concluding that no harmful effects were found throughout the examination, when the daily doses had been respected[*1].
The Belgian Institute of Physical Education and Kinesiotherapy studied the effects of creatine in the short, medium and long term. The results also proved that there were no kidney problems in any individual in the study group[*2].
The study, conducted at Oregan University of Health Sciences in Portland and led by Dr. Kerry Kuehl, studied 36 healthy male and female athletes with a daily intake of 10g per day. After twelve weeks, it could be said that creatine had no negative effects on nephritic function[*3].
It is normal to consume up to 2g of creatine through meat and fish, so these results are not strange. So, obviously, our body is ready to perceive and digest creatine. Increasing the dose through supplements is therefore not a challenge or a danger to the kidneys[*4].
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The conclusion we came to is that there is no connection found between nephritic dysfunction and creatine supplementation. Moreover, in the long term, creatine can be considered an efficient and safe ergogenic aid. However, it is essential that athletes respect the recommended dosage and even attend a medical check-up[*5].
Therefore, if there is nothing in your medical history that indicates relevant liver or kidney problems, you will be able to take creatine without fear, always and under all circumstances respecting the recommended daily dose and maintaining a rich and balanced nutrition.
REFERENCES OR NOTES:
[*1] ? Yoshizumi, WM , , Med Sci Sports Exerc 4(1):1-seven, two thousand four (LINK)
[*2] ? Poortmans, JR , , Med Sci Sports Exerc 31(eight):1108-ten, August one thousand nine hundred and ninety-nine (LINK)
[*3] ? Kuehl K, , , , Med Sci Sports Exerc 32:248, Janeiro two thousand (LINK)
[*4] ? Pline, KA , , Ann Pharmacother 39(six):1093-six, Junho two thousand five (LINK)
[*5] ? Bizzarini And also , , J Sports Med Phys Fitness 44(four):411-six, Dezembro two thousand four (LINK)