Creatine is a common nutritional supplement that primarily helps the body improve strength and endurance. However, there are a number of side effects that can occur if it is used in excess or improperly.
Common creatine side effects include:
♦Gastrointestinal discomfort: overuse of creatine may cause gastrointestinal discomfort such as nausea, vomiting, and diarrhea.
♦Muscle cramps: improper use of creatine may lead to muscle cramps, especially after intense exercise.
♦Increased kidney burden: Excessive creatine may increase the metabolic burden on the kidneys and have an impact on kidney function.
♦Weight gain: creatine can increase muscle mass, but may also lead to weight gain.（IMP）
So is there any way to avoid these side effects?
To avoid the side effects of creatine, the following measures can be taken:
Reasonable dosage and duration: Excessive amounts of creatine are neither economical nor increase the body’s water weight, muscle cramps and metabolic burden. Therefore, it should be taken according to the doctor’s recommendations or the dosage on the drug’s instructions.
Cooperate with training contents such as strength or speed: care should be taken not to over-train while taking creatine to prevent muscle and ligament strains.
Adequate hydration: Enough water should be added every day while taking creatine to ensure cellular hydration and prevent side effects such as muscle tightness, stiffness or cramping after using creatine.
Diet control: Diet should be controlled while taking creatine to avoid excessive intake of fat and carbohydrates to minimize the risk of weight gain.
Avoid concurrent use with contraindicated medications: Creatine should not be used in conjunction with certain medications, such as diuretics and insulin, to avoid damage to the body.
Be aware of drug allergies: if you are allergic to creatine, stop using it immediately and seek medical attention.
In conclusion, in order to avoid the side effects of creatine, you should rationalize the dosage and time, cooperate with the training content, take enough water, control your diet, avoid using it at the same time with contraindicated drugs, and pay attention to drug allergy. If you need to take this drug, the dosage of the drug should be strictly in accordance with the doctor’s prescription or the dosage on the top of the drug instruction manual, and special people should take it under the guidance of the doctor.