What are the Side Effects of Creatine?

Creatine (creatine) is a nitrogen-containing organic acid that naturally occurs in vertebrates. It can help provide energy to muscles and nerve cells. Michel Eugène Chevreul first discovered creatine in skeletal muscle in 1832 and was named "Creatine" according to the Greek "Kreas" (meat).

CAS number: 57-00-1

MDL number: MFCD00004282

EINECS number: 200-306-6

BRN number: 907175 ^[1]

Acute toxicity:

Major irritating effects:

On the skin: Irritates the skin and mucous membranes.

Above the eyes: irritation only affects.

Sensitization: No known sensitizing effects. ^[1]

General comment

Water Hazard Level 1 (German Regulation) (Self-assessment via list) The substance is slightly hazardous to water.

Do not allow undiluted or large quantities of product to contact groundwater, waterways or sewage systems.

Do not discharge materials into the environment without government permission. ^[1]

1. Molar refractive index: 30.27

2. Molar volume: 94.7

3. Isometric Zhang Rong (90.2K): 261.0

4. Surface tension (dyne / cm): 57.6

5. Polarization rate: 12.00 ^[1]

1. Hydrophobic parameter calculation reference value (XlogP): -1.2

2.Number of hydrogen-bonded donors: 3

3.Number of hydrogen bond acceptors: 3

4.Number of rotatable chemical bonds: 3

5.Number of tautomers: none

6. Topological molecular polar surface area 90.4

7.Number of heavy atoms: 9

8.Surface charge: 0

9.Complexity: 134

10.Number of isotope atoms: 0

11. Determine the number of atomic stereocenters: 0

12. Uncertain number of atomic stereocenters: 0

13. Determine the number of chemical bond stereocenters: 0

14. Uncertain number of chemical bond stereocenters: 0

15. Number of covalent bond units: 1 ^[1]

Creatine is produced by arginine,

Creatine is found in foods such as fish and meat, but in small quantities (half a kilogram of meat can only provide 1 gram of creatine). To achieve a daily intake of 5 grams that is helpful to the human body, 2.5 kg of meat must be eaten every day. This is unlikely, so additional supplements are needed. ^[1]

The recommended daily consumption is 5 grams, which can be mixed with warm water into 1 cup, the temperature is preferably lower than 40 degrees, or added to

Progressive muscular dystrophy

First, take creatine to reasonably control the dosage and time. Excessive creatine is not economical, but also increases body water weight, muscle spasms, and metabolic burden. It is usually taken between meals, 30-60 minutes before training or competition, and after exercise. This can give full play to the best effect of creatine: taking before exercise can quickly replenish energy, taking after exercise is to take full advantage of the strong absorption of creatine by muscle cells, in order to fill quickly.

Second, the use of creatine should match the training content such as strength or speed. Be careful not to overtrain during taking creatine to prevent muscle and ligament strain. At the same time, nutritional supplements such as protein should be matched to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.

3. During taking creatine, sufficient water should be added every day to ensure the hydration of the cells to prevent the side effects of muscle tightening, stiffness or cramps after using creatine. But you can't drink creatine with hot water to prevent the structural change of creatine hydrate. At the same time, it cannot be taken with orange juice or caffeine-containing beverages, because the acid substances in the former will degenerate creatine hydrate into waste, and caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells .

Fourth, creatine should be taken with glucose or other sugary drinks (except fructose), because the increase in insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells. Studies have shown that taking creatine with sugar can increase the reserve of phosphocreatine in muscle by 60%. The exception is fructose, because fructose and glucose are metabolized differently, it does not require insulin, so it cannot increase the absorption rate of creatine. In addition to fructose, honey also contains glucose, oligosaccharides, minerals, amino acids, vitamin B groups and other nutrients; when taken with creatine, the oligosaccharides and glucose in honey play a role in promoting creatine absorption , Not fructose. In fact, studies have shown that taking creatine with mixed sugars based on oligosaccharides can significantly improve the absorption of creatine, so honey can be taken with creatine. As for the "fructose is divided into several types" statement is incorrect, fructose is a simple sugar, is the smallest unit of sugar, can no longer be divided.

5. High-purity creatine monohydrate is an ideal supplement. Many studies have suggested that oral administration of creatine phosphate and creatine citrate is ineffective for filling creatine phosphate in muscle.

6. Creatine powder is more easily absorbed and utilized by the body than capsules and tablets.

7. As the use of creatine can cause weight gain, it should be used with caution for athletes who need to control or reduce weight. ^{[2] [1]}