Creatine is a popular workout supplement which aids in faster muscle recovery and boosts energy. But it is a common belief among gym newbies that it might cause kidney damage in the long run. Let's debunk the common myths!
What is creatine?
Creatine is a natural supplement found in your muscles. It is made with amino acids, which are the building blocks of protein and are stored in your muscles. It gives a boost of energy during an intense workout.
Produce quick energy
Creatine helps make a molecule called ATP, which is the main energy source of your body. It is effective during high-intensity activities such as sprinting and weightlifting.
Improves athletic performance
Taking creatine helps improve muscle mass and enhances performance in short bursts of an intense workout. It also prevents muscle fatigue.
Aids muscle recovery
Creatine helps reduce muscle soreness and inflammation after an intense workout. It helps in faster recovery and increases muscle strength.
So, is creatine safe?
Yes, creatine is safe for most people with normal kidney function. As per, Journal of the International Society of Sports Nutrition, there is no proof of harmful effects on kidney function.
How to Monitor Kidney Health on Creatine?
Avoid mixing different supplements together, and drink at least 8–10 glasses of water daily to prevent dehydration. Stick to 3–5 grams of daily recommended doses.
Information Credits
This information is taken from the National Library of Medicine. However, it is always advisable to consult a healthcare professional for personalised suggestions.