For bodybuilders looking to gain an advantage in their size and performance, creatine is a common supplement that is taken usually immediately after a workout. Though the benefits of taking this substance may vary, many lifters swear by its ability to grow large amounts of muscle tissue very quickly. Others find their bodies are unable to carry large amounts of the substance in their bloodstream, nullifying the effects and gaining very little in return.
Though taken as a supplement, creatine is a naturally occurring amino acid that is found in the muscle tissue of meat and fish. It exists as a powder that is mixed with milk for added protein, or even as a standalone drink purchased at weightlifting-related stores such as GNC or in the lobby of gyms. It’s recommended that anyone who takes it drink it with large amounts of water so as to prevent dehydration. Doctors also recommend not taking it at night to avoid excessive dehydration while the person sleeps.
The primary benefits of these supplements are added muscle strength and endurance, although many people believe it can also protect against certain neurological diseases as well. About 95% of creatine that is naturally produced in the body stays within the muscle fibers, whereas the other 5% is stored in the kidneys and liver.
1. Muscle Cramping
Cramps is one of the most common side effects associated with heavy creatine usage since the process takes water out of the bloodstream and puts it into the muscles. It can be caused by one of any number of factors, such as the depletion of minerals, compressed nerves, or lack of blood supply. Dehydration affects the mineral depletion and low blood supply more than just about anything else, and since creatine causes dehydration, it may also cause cramps. The symptoms of cramping, aside from the pain that is found in the muscles and skeletal system, is sunken eyes, general lethargy, and low water output that would normally be found in urine and tears. If the water systems of the body aren’t working, it’s a sign of dehydration and also possibly cramps.
To fight against these symptoms, doctors recommend drinking a higher than normal amount of water during creatine cycles, as well as eating foods that are high in water content as well. Vegetables such as tomatoes, cucumbers, and sweet potatoes have a lot of water built in, and fruits apples, melons, and berries all are excellent for fighting against cramps. In addition to the hydrating properties, the sugar in naturally occurring fruits can help with muscle recovery and stamina.
[nextpage title=“Next” ]2. Nausea
Nausea occurs when the body doesn’t have adequate blood flow and water supply to function properly, and when the internal systems are running haywire, it can make someone feel nauseous. This symptom (and others on this list) are closely tied to a root cause of dehydration, making it vital that whoever takes this substance also drink a lot of water in addition to eating plenty of fruits and vegetables that are high in water content as well. Also, when mixing the powder with water, make sure that the dosages are in the proper amount; if the mix still looks chalky after high doses of creatine, you may need to add more water.
[nextpage title=“Next” ]3. Diarrhea
One of the other side effects of excessive creatine usage is diarrhea, which occurs whenever the person has more than three stools a day that are noticeably loose. Extra water is added to the intestines during a loading process, which creates stools that are loose and speeds up the extraction process. The chemicals within creatine create a substance called adenosine triphosphate (ATP), which strengthens muscles by aiding in contractions. This action, mixed with loose stools inside of the intestines, makes diarrhea a common side effect. The simple fix to this problem is to only use the substance in its recommended dosage, which is normally 3-5 grams per day. Any more than that and the person risks having severe diarrhea.
[nextpage title=“Next” ]4. Dizziness
Though this side effect isn’t nearly as common as some of the others on this list, many people have noted feeling dizzy for up to an hour after a workout that also involved using supplements. Where this becomes a potentially dangerous problem is if the dizziness also results in fainting, especially during a workout. To combat this, be sure to drink plenty of water to help the fluids travel more freely and let oxygen reach the brain. Alternatively, the dizziness and headaches may also be as a result of a workout that is too intense, so try dialing back on the workouts a bit.
[nextpage title=“Next” ]5. Weight Gain
In many cases, weight gain is actually one of the benefits of using creatine, since it helps take water from the bloodstream and load it into your muscle fibers, making them stronger and more efficient as a result. If you start noticing excessive weight gain (more than 1-3 pounds) in areas that you don’t want, such as the midsection, it could be because you’re simply taking too much. This substance makes you retain water, so much of the weight gain will simply sweat out over the process of a workout, but the amount that is retained can also be determined by how much lean muscle mass you have as well.
[nextpage title=“Next” ]6. Water Retention
Contrary to dehydration, water retention occurs when the body absorbs more water than is necessary to process through the system, causing a phenomenon known as “creatine bloating.” This supplement is designed to inject more water into the skeletal system, and it’s not a serious side effect by any consideration, but it will impact performance and might create some discomfort along the way. It’s normal for people who are taking this supplement to gain anywhere from 3-5 pounds of water weight, which will usually dissipate within a few days. If it doesn’t, or if you’re concerned about abnormal bloating, visit your local doctor for a check-up.
[nextpage title=“Next” ]7. Dehydration
The substance pulls water from your bloodstream and injects it into your muscles through a process called muscle hydration. Since creatine demands a large amount of water to boost performance, it is recommended that anyone who takes creatine drink around three liters of water a day to protect the internal organs from over-exertion. Failure to do so can not only cause potentially bodily damage but may also increase the risk for severe dehydration, particularly if the person is working out in the sun. Regardless, drinking more water than one would assume is necessary won’t produce any negative side effects, but it can weigh the person down in other ways. The effects of creatine can stay in
[nextpage title=“Next” ]8. Heat Intolerance
There’s no doubt that creatine demands more water from the bloodstream in order to properly hydrate the muscles and increase performance, but doctors are split on exactly how damaging this process can be. Some actually claim that taking creatine during hot, intense outdoor workouts may make the body more resilient to the heat, while others claim that it does more damage to the body, especially the internal organs. Regardless, anyone who takes creatine needs to drink at least a few liters of water a day to make up for the effects of creatine, in addition to their normal fluid intake.
[nextpage title=“Next” ]9. Fever
Developing a fever is one of the more unusual side effects of creatine intake, only affecting a small perfecentage of people who take the substance. Still, it can be a result of dehydration, with too little water coursing through the bloodstream to regulate internal body temperature and forcing the body to adapt to keep all systems operation. Make sure you are getting plenty of rest and enough water to help your body stay regular, and the fever should diminish within a few days. If you already have a fever, resist taking any kind of supplement as it will only tax the system more.
[nextpage title=“Next” ]10. Stomach Pain
As the body tries to break down the enzymes and amino acids in the powder, you may experience cramping or even stomach aches as a result. This is because the acids inside the stomach are overreacting to the powder, or possibly even acting as an irritant before it’s digested into the system. While some people would swear off the powder altogether because of it, it’s always possible that the specific brand of creatine may be to blame. Try a more natural or higher-quality powder to see if it goes away. If not, trying to bulk up in other ways may be the best course of action.
