Strength Conditioning and Nutrition 101

Throughout the academic world, there has only been one consistently reported side effect associated with ingestion of creatine which is weight gain.



Anecdotal evidence
This being said, there has been numeral  anecdotal side effects such as gastrointestinal distress, muscle cramping, dehydration, and an increase risk of musculoskeletal injury (eg. muscle sprain/pulls). Further, concerns have risen that short and long term creatine use may put a high level of stress on the renal glands  and/or adversely affect muscles, livers, or other organs of the body. On one occasion, a research group suggested that the supplementation of creatine may increase the risk of anterior compartment syndrome by increasing the amount of pressure in anterior compartment of the leg.

Is the Anecdotal evidence valid? 
In recent years, great deals of studies have attempted to assess the safety of creatine. His research has demonstrated that none of the anecdotal reports can be associated with the ingestion of creatine. There was no association between the ingestion of creatine and an increase risk of anterior compartment syndrome.

New Benefits of creatine
Research has recently demonstrated that the supplementation of creatine can lessen heat stress and reduces musculoskeletal injuries among athletes engaged in training.

What to take away from this article:

• The only scientifically documented side effect from ingesting creatine is weight gain 
• All the popular anecdotal side effects have been disproved by research
• You may experience some of the anecdotal side effects but the occurrences of this are as low as in those who have been given a placebo 
• It may lessen your heat stress and reduce your risk of musculoskeletal injuries.