By Dietician Shreya Oza
📞 Contact: +91 9687563126
🌐 Website: www.dieticianshreyaoza.com
📷 Instagram: @dieticianshreya_
Creatine is one of the most researched and widely used supplements in the fitness world. Whether you’re an athlete, bodybuilder, or just someone trying to get fitter, you’ve probably heard of creatine for boosting energy and muscle gain.
But before you include it in your daily routine, it's crucial to understand the potential side effects of creatine. As a certified dietician, I believe in helping my clients make informed, healthy choices based on science and individual needs.
💊 What is Creatine?
Creatine is a naturally occurring compound found in your muscles and brain. It's also present in foods like red meat and fish. Supplementing with creatine helps regenerate ATP (adenosine triphosphate), the energy currency of our cells, especially during high-intensity workouts.
⚠️ Side Effects of Creatine You Shouldn’t Ignore
1. Water Retention and Bloating
Creatine pulls water into your muscle cells, which can lead to a bloated or puffy appearance. This water weight is temporary but noticeable, especially during the loading phase.
2. Digestive Issues
Some users report stomach cramps, diarrhea, nausea, or gas, particularly when consuming high doses or when not mixing creatine properly in water.
3. Kidney Concerns
Though studies show creatine is safe for healthy individuals, those with pre-existing kidney conditions should avoid it unless advised by a doctor. Long-term high doses may put stress on the kidneys.
4. Weight Gain
Creatine-related weight gain isn’t fat – it’s water and muscle mass. Still, if you’re in a sport where weight categories matter, this might be a concern.
5. Muscle Cramps or Pulls
Rarely, creatine may contribute to muscle tightness or cramps due to fluid shifts in the body. Staying hydrated can help minimize this risk.
6. Acne or Skin Changes
Some users report breakouts or oilier skin after starting creatine. While not proven, it may be linked to increased sweating or hormonal shifts due to intense training.
✅ Safe Ways to Use Creatine
As a practicing dietitian in Ahmedabad, I recommend the following for anyone considering creatine:
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Stick to 3–5 grams per day (maintenance dose)
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Drink 2.5–3 liters of water daily
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Avoid loading phases unless advised
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Choose pure creatine monohydrate from reputed brands
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Consult a dietitian before starting if you have any health conditions
🌿 My Expert Advice as a Dietician
Not every supplement is suitable for every body. Creatine may offer benefits, but it’s not a magic solution. The key is to customize your nutrition and fitness with professional guidance.
If you’re unsure whether creatine is right for you—or you're experiencing side effects—get in touch with me for a personalized diet plan.
📞 Call/WhatsApp: +91 9687563126
🌐 Visit: www.dieticianshreyaoza.com
📷 Follow: @dieticianshreya_ on Instagram
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