What are the benefits and drawbacks of eating creatine for fitness

Creatine, as a sports supplement, can enhance explosive power and muscle endurance, with main benefits including improved athletic performance and promotion of muscle synthesis. Potential risks include digestive discomfort and renal burden. The influencing factors include dosage, individual metabolic differences, exercise intensity, hydration status, and baseline renal function status.

1. Improving exercise performance:

Creatine accelerates ATP regeneration by increasing phosphocreatine reserves, significantly enhancing short-term high-intensity exercise capacity. Research shows that supplementing creatine can improve anaerobic exercise performance by 10% -15%, especially suitable for explosive events such as sprinting and weightlifting. During exercise, muscle contraction efficiency increases and fatigue is delayed.

2. Promoting muscle growth:

Creatine causes an increase in muscle cell osmotic pressure, promoting water retention and protein synthesis. Long term cooperation with resistance training can increase lean body mass and increase muscle cross-sectional area by 20% -40% compared to those who do not supplement. Enhanced creatine kinase activity contributes to muscle fiber repair after training.

3. Digestive system reactions: About 30% of users may experience gastrointestinal discomfort such as bloating and diarrhea in the initial stage. This is related to the osmotic load of 20 grams per day during the high-dose shock period, and the use of a maintenance dose of 3-5 grams per day or divided administration can reduce the incidence. Sensitive individuals are advised to start adapting from half volume.

4. Renal metabolic pressure:

Creatine metabolite creatinine is excreted through the kidneys, and short-term use has no significant effect on renal function in healthy individuals. However, those with chronic kidney disease should be cautious, and it is recommended to monitor blood creatinine levels after continuous use for more than 3 months. Daily water intake should be maintained at 2.5 liters or more to reduce metabolic burden.

5. Individual differences:

About 20% of the population has a weak response to creatine supplementation, which may be related to a low proportion of muscle type II fibers or sufficient baseline creatine reserves. Vegetarians often benefit more significantly from insufficient dietary intake. Genetic testing can predict that carriers of the A allele have higher sensitivity.

During the use of creatine, it is necessary to cooperate with systematic strength training to maximize benefits. It is recommended to adopt a periodic supplementation strategy, such as using for 8 weeks and stopping for 4 weeks. Avoid taking it with caffeine to avoid counteracting the effect, and it is better to supplement 2-3 grams before and after training. Daily intake of foods rich in omega-3 fatty acids can synergistically combat inflammation, and regular monitoring of urine density and blood pressure is recommended. Patients with renal dysfunction or metabolic disorders should use it under the guidance of a doctor, and it is not recommended for teenagers and pregnant women to supplement it on their own.