Some claim that creatine supplements increase your risk of rhabdomyolysis, a condition in which muscle breaks down and leaks proteins into your bloodstream. However, this idea is not supported by any evidence. The majority of available evidence does not support a link between creatine supplementation and hair loss / baldness. But, as Aitken, puts it: ‘Creatine has been shown to improve muscle strength and power output, which can translate to enhanced running performance. It may help runners generate more force with each stride and sprint at higher speeds.’ Creatine is one of the most trusted and widely researched sports supplements in the world, adds Abi Roberts, sports nutritionist at Bulk.com. ‘Creatine supplements are popularly taken by bodybuilders, powerlifters, and athletes for providing immediate energy to the muscles.’ What are the benefits of creatine? But this single case study is insufficient evidence. Numerous other factors, including additional supplements, were also involved ( 20).

To reduce the risk of minor side-effects (like bloating or upset stomach), divide your total daily dose into smaller doses of about 5 grams, evenly spaced throughout the day[ *]. Your muscles convert creatine into creatine phosphate, which is then generated into adenosine triphosphate (ATC), which your body uses for explosive exercise. In summary, experimental and clinical research does not validate the notion that creatine supplementation causes dehydration and muscle cramping. Is creatine harmful for children and adolescents? Creatine supplementation, when ingested at recommended dosages, does not result in kidney damage and/or renal dysfunction in healthy individuals.

Although some research has pointed to creatine’s efficacy for high-intensity, explosive exercises like sprinting, the overall results have been mixed. What Are the Short-Term Effects of Creatine?

Preliminary studies show creatine may soothe muscle painof people with McArdle's disease. McArdle's disease is a genetic syndrome that stops a person's ability to break down the energy source glycogen. People with McArdle's disease typically have poor stamina and muscle pain.In a 2000 study of nine people with McArdle's disease, five people reported that creatine improved muscle pain and helped them tolerate exercise better, according to the paper published in the Archives of Neurology. Despite this negative press, the International Society of Sports Nutrition regards creatine as extremely safe, concluding that it is one of the most beneficial sports supplements available ( 2). The supplement world can be a murky place to navigate. Take one step into the supplement store and you’re likely to get bombarded by an associate telling you how many different supplements you need. Some of them can really help if you’re deficient in a certain vitamin or mineral, and some are simply a waste of money. Because supplements are not regulated by the FDA, differentiating the good from the bad can be difficult at times.One category to watch out for: "pre-workout" supplements that advertise that they contain creatine. Surprise: Many of these supplements do not contain the minimum amount of the nutrient proven to be effective. Some claim it causes weight gain, cramping, and issues with digestion, the liver, or the kidneys. But hundreds of studies support its safety and effectiveness. In summary, experimental and controlled research indicates that creatine supplementation, when ingested at recommended dosages, does not result in kidney damage and/or renal dysfunction in healthy individuals. Does creatine cause hair loss / baldness?

In summary, based on the limited evidence, creatine supplementation appears safe and potentially beneficial for children and adolescents. Does creatine increase fat mass?Despite anecdotal reports, there is no evidence that creatine causes digestive concerns when taken at recommended doses ( 22). The myth originated because a marker in your blood called creatine kinase increases with creatine supplements ( 26). In a study, 1 week of high dose loading of creatine supplementation (20 grams/day) increased participants’ body weight by around 2–6 pounds (1–3 kg) ( 10). Long-term studies suggest that there are no negative effects associated with supplementing with creatine in healthy individuals,’ adds Roberts. ‘While there have been side effects noted, this is largely dependent on an individual’s dosing strategy, pre-existing health conditions, and overall response to supplementing creatine.’

You need about 70 grams of simple sugars for every five grams of creatine, Greenhaff says. He suggests looking for a drink or supplement with 60 grams of carbs per 100 grams of product.Creatine does show promise in athletic training, particularly for high-intensity movements such as sprinting, studies show. For example, a 2013 study of 16 amateur swimmers found that those who took creatine supplements had a lower heart rate and blood lactate levels (a measure of tired muscles) after swimming sprints compared with athletes who took a placebo. These results were measured after the participants took the supplements for six days, according to the paper published in the Journal of Sports Medicine and Physical Fitness. Some small studies have shown creatine increases lean muscle mass, strength and speed. Increased muscle may also have benefits for older adults, individuals with obesity, and those with certain diseases ( 4, 13). Summary Essentially, you get the usual benefits of creatine--such as higher strength, increased power generation, and a faster rate of muscle-building--in about a week rather than a month[ *][ *][ *]. Creatine is one of the most extensively studied supplements and has been shown to increase physical performance in successive bursts of short-term, high-intensity exercise,’ says Aitken.