Are Creatine Monohydrate Side Effects For Real and Can We Minimize Them?

In the world of strength training and body building, a simple maxim has been held true: "Creatine Builds Muscle". The benefits of taking creatine dietary supplements to enhance muscle building are well documented. Creatine monohydrate can actually boost strength and power for more intense work outs. This increased intensity will result in greater muscle stimulation for greater growth. How creatine monohydrate works in this case is to make energy more readily available by releasing it phosphate element to create more Adenosine Triphosphate (ATP) in the muscles. ATP is the most basic energy currency that is used for work done. A second benefit of extra creatine monohydrate in the system is to cause greater muscle hydration, which will result in more pumped up muscles. However, even when the benefits seem advantageous, it is important to be mindful of the possible side effects that are associated with the use of body building creatine. Are these true anyway? Can they be minimized?

There have been reports of negative effects associated with its usage in the body building world. Some of these include gastrointestinal disturbances, muscle cramps and spasms, liver and kidney dysfunction, nauseous feelings, and diarrhea. These side effects are the result of alteration of chemical balance in the body, depletion of fluid in areas outside of muscles, increase waste and excretion management, lower blood sugar levels and increase bowel movement respectively. In most cases of creatine negative side effects, the scientific evidence for them are not substantial and significant. In fact, numerous studies have shown otherwise that the side effects linked with the usage of creatine dietary supplement to enhance muscle growth can actually be managed and lived with.

Some of the ways to minimize the creatine monohydrate side effects includes hydration, selection of proper creatine dietary supplements and timing of ingestion of body building creatine. The first method is essential to replenish the fluid that is lost when muscle are flushed with fluid after creatine intake. Muscle cramps and spasms can be prevented if more fluid is taken in during the intake of creatine dietary supplement. The second method calls for athletes to select approved body building creatine supplements properly. There are numerous supplements out in the market that have not gotten the proper certification by relevant authorities. This needs to be looked at. Side effects from these illegal sources are the plentiful. Finally, the timing of creatine intake will prevent creatine monohydrate side effects like vomiting and diarrhea.

"Creatine builds muscle" will remain a truth for many body builders and strength builders. The benefits of body building creatine are proven and numerous. The creatine monohydrate side effects are also well documented, but these lack substantial scientific backing. In any event, if we manage our creatine intake carefully, the creatine negative side effects are often not sizeable.