Creatine is a protein found in muscle cells in the human body, as it helps muscles produce energy during sports and activities, especially those that require high physical effort, and it has recently been traded as an essential supplement of nutritional supplements, especially by athletes and bodybuilders. It should be noted that approximately 95% of creatine is stored in the muscles in the form of a compound called phosphocreatine, and in this article, we will talk about several points about this important protein, such as its benefits, doses, side effects and its relationship to depression, breastfeeding and its drug interactions in addition to discussing the harms of creatine for Kamal Objects.
It is imperative to learn about the benefits and uses of general creatine before talking about its side effects and discussing the harms of creatine for bodybuilding, and creatine is known as one of the most important nutrients that improve the health and sports performance of athletes and those with continuous physical activities, since – after eating – it is stored in the form Phosphocreatine in muscles, and then phosphocreatine is used in order to produce the basic energy units in the body, and below is a more detailed overview of the benefits of creatine and its role in providing muscles with the necessary energy in addition to other benefits:
Increase muscle capacity
Creatine boosts muscle performance and increases muscle size during long-term exercise.
- Improving cellular signal conduction:
Creatine improves cellular signaling, which aids in the muscle recovery process and the growth of muscle fibers that have been torn during intense exercise, aiding in the regrowth of the muscle in larger size and giving it more strength.
- Stimulate metabolic hormones:
Creatine stimulates the role of metabolic hormones, which contribute to muscle building by the IGF-1 methylation.
- Cell hydration:
Creatine increases the water content within the muscle cells, which increases the volume of the muscle as a whole.
- Reducing the loss of protein content in the body:
Creatine helps reduce protein loss in muscles.
- Improve brain health:
Creatine contributes to increasing levels of phosphocreatine in the brain, which improves brain health and combats diseases of the nervous system.
- Reducing Myostatin Levels:
High levels of myostatin in the muscles often slow muscle growth, and here comes the role of creatine in that it reduces the high levels of myostatin, which increases muscle growth and combats slow muscle growth.
Creatine and athletic performance
After talking about the benefits of creatine – and before discussing the side effects of creatine in addition to the harms of creatine for bodybuilding – it must be pointed out that the primary use of creatine supplements is to improve muscle performance and increase its growth, and its effect is not limited – to improve muscle growth – in Athletes only, but also among sports practitioners of all age groups, especially the elderly, as an academic study that lasted 14 weeks concluded that adding creatine supplements to sports programs – especially weightlifting programs for the elderly – significantly improves leg muscle strength and increases muscle mass in And another 12-week study of bodybuilders in general indicated that creatine supplementation increased muscle fiber growth two to three times with exercise compared to doing exercise without using this type of supplement. One of the academic reviews indicated that adding creatine supplements to a thoughtful training program increased the positive results at the muscular level by up to 8%, and it reached 14% among my players. Bodybuilders and weightlifters who applied their training programs in conjunction with taking creatine supplements, and all of these studies and other studies share the fact that creatine increases the production of the basic energy units in muscles, which improves their role during exercise performance, which is positively reflected in muscle development and increased muscle mass.
The harm of creatine for bodybuilding should be noted, and the doses that must be taken and adhered to in order to avoid its side effects, especially the harm of creatine for bodybuilding, and the following is a mention about the approved doses of creatine according to the reason for which it is used:
Muscle deterioration associated with aging:
Studies indicate that doses of creatine – for those who suffer from muscular deterioration or muscular atrophy as a result of aging – are in the form of successive cycles. A short-term dose followed by a long-term dose and so on, as doses usually start with taking 20 grams per day by mouth for 4-7 days, then the dose becomes 2-10 grams per day.
Athletic performance and muscle strengthening:
The back-to-back dosing system is used in this case as well, which is divided into short-term doses that last for 5-7 days and are approximately 20 grams, and then switch to long-term doses ranging from 1 to 27 grams per day.
Children who suffer from lack of creatine:
As for children who suffer from deficiency or metabolic disorders in the levels of creatine in the body, the doses that should be taken range between 400 – 800 mg per kilogram of body weight, for a period of up to 8 years, and in In other cases, the dosage ranges between 4-8 grams per day for a maximum period of 25 months.
The side effects of creatine
The side effects of creatine will be discussed before discussing the harm of creatine for bodybuilders, and in general, creatine is safe when taken orally in doses of maximum 25 grams per day for a period of up to 14 days, and other studies – on the side effects of creatine and the harm of creatine to bodybuilders – indicate that Doses ranging from 4 to 5 grams per day for a period of up to 18 months are also very safe, and there are few recent studies indicating that doses of up to 10 grams per day for a period of up to 5 years are also safe and have no long-term damage. However, it should be noted that studies – about the side effects of creatine and the harm of creatine for bodybuilding – indicate that high and unexamined doses of it can cause stomach pain, nausea, diarrhea, and muscle cramps. Among the side effects of creatine, according to recent studies about creatine and its side effects, in addition to the harmful effects of creatine for bodybuilders, as follows:
Creatine and water content in the body:
Studies – about creatine and its side effects and the harm of creatine for bodybuilders – indicate that creatine causes water to withdraw from the body, so you should drink more water when taking creatine supplements to avoid dehydration.
Studies – about creatine and its side effects and the harm of creatine for bodybuilders – indicate that there is a possibility of cases of tachycardia in some of those who use creatine supplements. Bipolar disorder:
Some studies – on creatine, its side effects and the harm of creatine to bodybuilders, especially those that focus on the effect of creatine supplementation on mental state – indicate that there have been cases of increased mania in patients with mental disorders and patients with bipolar disorder who used creatine supplements daily for more than 4 weeks.
Kidney disease and diabetes:
Many studies suggest that creatine supplements should be avoided by people with kidney failure and diabetes.
Many studies warn against the use of creatine supplements by patients with Parkinson’s or Parkinson’s as it may worsen symptoms, and if it is used in such cases, the use of products that contain caffeine should be avoided.
Damage to creatine for bodybuilding
After discussing the side effects of creatine supplements, it is necessary to clarify the damages of creatine to bodybuilders, since creatine has recently been promoted as a basic supplement for bodybuilders. Creatine hydrate as scientifically classified has become very popular among bodybuilders; Professional and amateurs as well, and studies indicate – about the harm of creatine to bodybuilding – but laboratory information about the harm of this type of supplement is still scarce, and this is contrary to the numerous media reports – which are often based on individual experiences – which indicate that there is great harm to this type Of supplement, but academic studies – about the harm of creatine to bodybuilding – have not confirmed the existence of any harm to this type of supplement on bodybuilders, especially if it is taken according to a plan studied by a doctor or a dietitian, and on the contrary, there are studies – about harm Creatine for bodybuilding – indicates that creatine supplementation may have a preventive role in combating some diseases such as heart disease, muscle disease and nerve disease. This does not contradict what was previously mentioned in the side effects section about that creatine supplementation may be related to arrhythmias Heart, but this type of side effect results from unexamined and excessive doses, yet studies – on the harms of creatine to bodybuilders – indicate that moderate and studied doses may have an effect. Preventive on heart health and the health of the body in general, and some reports indicate in a different way that some cases of digestive disorders and muscle spasms have been recorded in some users of keratin supplements, but these cases cannot be generalized as well because they are individual cases, and other studies have concluded – about Damage to creatine for bodybuilders – that there is no evidence of any dysfunction in liver enzymes – such as elevated liver enzymes – or in kidney function, or any changes in the rates of protein excretion in the urine of bodybuilders who continue to use creatine supplements, and the majority of studies – On the harm of creatine to bodybuilders – which indicated that there was harm to creatine supplementation in bodybuilders, she emphasized that the side effects on both the liver and kidneys and the increased functional load in performing their physiological tasks were related to the presence of other substances in creatine supplements from similar groups of other amino acids And additives to these supplements, which are often not approved by the Food and Drug Administration.