Does creatine really harm the kidneys?
The most talked about supplement of the moment! But with a dilemma: does creatine harm the kidneys? Access and clear up all your doubts.
The most talked about supplement of the moment! But with a dilemma: does creatine harm the kidneys?
In the day-to-day life of those who exercise, some supplements are well known and discussed, such as creatine, a substance that brings several positive results when properly administered by athletes.
However, like any subject that surrounds gyms, there are also several doubts about this substance.
What is creatine?
In a nutshell, creatine is a substance naturally produced by the human body, but in very small quantities.
Creatine is mainly found inside muscles and in the brain. This substance plays a very important role in supplying energy to muscle cells, allowing them to work more efficiently and for longer periods of time.
Although most of the creatine in the body is produced endogenously (internally), it can also be found in some foods, such as red meat and fish, for example.
The average amount of creatine in the body is 2g, with 1g produced by the body and 1g ingested through food.
What is creatine supplementation for?
As we mentioned in the previous topic, creatine is a natural substance that can be produced by the human body or ingested through food, however, it is found in extremely small amounts compared to creatine dietary supplements, which provide an average of 5g per dose.
But what is creatine supplementation for?
The main benefits you will find when supplementing with creatine, according to athletes, nutritionists, and endocrinologists, are:
Increased muscle strength
Increased muscle strength is the main advantage of consuming creatine, after all, the substance has the ability to aid in intramuscular energy production during physical exercises, allowing the load and intensity of training to be increased.
To explain it more technically, when ingested, creatine is stored in the muscle in the form of phosphocreatine, and when the muscle needs immediate energy, phosphocreatine is used to regenerate ATP (adenosine triphosphate), the main source of energy in the body.
Improved performance in high-intensity exercises
Another advantage of creatine supplementation is the benefit that the substance brings to high-intensity and long and medium-duration activities, such as sprints, weightlifting, and running.
This is because creatine has the ability to increase energy availability and delay muscle fatigue, allowing you to train for longer.
Improved muscle recovery
In addition to the benefits we have already mentioned, creatine is also able to help speed up muscle recovery after exercise, reducing muscle inflammation and increasing muscle protein synthesis.
Does creatine harm the kidneys?
So, does creatine really harm kidney function? We’ll give you the answer upfront: no!
The myth that creatine harms the kidneys arose from a study initially published in 1998, which reported that creatine supplementation could be associated with kidney damage in healthy individuals.
This study was later criticized for its methodology and lack of adequate controls, and many subsequent studies found no harmful effects of creatine on the kidneys.
Currently, other studies that continue to investigate the relationship between creatine supplementation and renal health have also found no evidence that creatine causes kidney damage.
In addition, another study, this time published in the Journal of the International Society of Sports Nutrition in 2009, also concluded that creatine supplementation in recommended and controlled doses has no capacity to negatively affect renal function.
It is important to remember that it is important to monitor the renal health of people with pre-existing kidney diseases before starting any supplementation. Always follow the recommendations of a qualified healthcare professional!
Well, you already understand that there is no relationship between creatine use and kidney complications, right? But it is still necessary to be careful with the doses of creatine supplementation, which, if exaggerated, can cause several undesirable side effects, such as stomach pain, diarrhea, dehydration, and increased risk of muscle injuries. Always consult a specialist!
Remember to always have regular medical check-ups before adopting any diet, training, or supplementation. And always count on the support of Sooro Renner, we are always bringing news and innovations from the Sports Nutrition world. Sooro Renner – Nutrition that generates results.