Creatine: Everything you need to know about this popular supplement

What is Creatine?

Creatine is an organic nitrogenous compound that occurs naturally in vertebrates. It is an intermediate in the energy supply of muscle and nerve cells. In the body, creatine is formed from three amino acids: arginine, glycine, and methionine.

Contents:
1 Source
2 Demolition
3 Use
4 Reliability
5 Side effects 

Source
Creatine is produced in the liver. Creatine can also be absorbed through food. Steak and salted herring, for example, also contain creatine.

Demolition

Creatine is converted into creatinine, which is excreted in the urine by the kidneys.

Usage

Athletes use creatine to improve performance during intense, short-term strength exertion. It is not on the doping list, as normal food can also contain creatine. Furthermore, unlike anabolic steroids, creatine has no androgenic effect. Creatine is not registered as a medicine in the Netherlands.

Reliability

There are studies demonstrating both positive results in increased strength and muscle tissue, and studies showing no such results. Many athletes report a significant increase in strength and a "pump," but the medical community is still unsure whether this is actually a result of creatine or simply a psychological aid during exercise.

Side effects

Creatine has few serious side effects. People with sensitive stomachs may experience cramps and/or diarrhea, but this is often the result of overdose (you could also experience flatulence). If a user experiences diarrhea, it often resolves on its own. Furthermore, the risk of stomach problems is higher when creatine powder is dissolved in water; taking creatine in capsules often helps. However, one side effect that should not be underestimated is weight gain. In endurance sports such as marathon running and cycling, this can even be a serious disadvantage. A weight gain of 2 to 5 kilograms after several weeks of creatine supplementation at 3 grams per day is not uncommon. This can also be very detrimental in swimming, as the muscles become heavier and buoyancy decreases. Creatine can even be potentially very dangerous if misused in combination with, for example, anabolic steroids. Muscle compartment syndrome is a potential risk. There are also known cases of people who developed kidney stones after prolonged use of creatine, but it has never been proven that this was a consequence of creatine use.