Is creatine useful for training, can it give side effects if consumed too much?

Question

merci bcp!!! .

Alexandre Chagnon · Accepted Answer

Hello, Creatine is what is called an "amino acid derivative". Amino acids are the little building blocks that make proteins possible! Proteins are necessary for the formation of muscles. Although creatine is found in food (e.g. meat, milk, fish), it is also produced by the body. Here are some things to know about creatine 💪: Creatine increases the water supply to the muscles which could allow for an increase in muscle size. By other mechanisms, it can allow for an increase in muscle power and strength. On the other hand, creatine can cause dehydration, diarrhea, nausea and muscle disorders. For people using creatine supplements, it is important to maintain good hydration (at least 1.8 L of water per day). In addition it is important to know that risks of toxicity (eg kidney) are associated with taking too much creatine. It is therefore very important to respect the indications in connection with the taking of supplements (eg not to exceed the recommended dosages!). In some people, it is not recommended to take creatine supplements (e.g. patient with renal failure, diabetic patient, etc.) Actually, there does not seem to be any data on the risks associated with long-term creatine overpopulation. Now if you are interested in creatine supplementation, I suggest you talk to a nutritionist, kinesiologist or people who specialize in dietary supplements. They will be better able to answer you to know if a supplement containing creatine would be interesting for you in addition to being able to advise you on the right products and the right dosage! Hoping to have been able to help you 😊 , Noémie Maurice, Pharmacy Student, supervised by Alexandre Chagnon, Pharmacist