It doesn't matter if you're a beginner or if you've been practicing some physical activity for a while. Surely you've heard of creatine, one of the supplements most requested by athletes. That's because it lists several benefits of the substance... And also some possible adverse reactions, such as kidney stone.
However, is it true that the use of creatine can lead to kidney stones? This is a topic that is hotly debated, especially on social media. Find out in this article what health professionals have to say about this and other myths surrounding creatine.
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Does creatine cause kidney stones? Liver problems?
According to a publication in the column Papo de Specialist, from Globo Esporte, signed by the master and doctor in physiology Turibio Leite, there is no study that relates the use of creatine to the formation of kidney stones, the famous stones in the kidneys.
However, the use of this supplement is not indicated for people who have pre-existing kidney disease. The same goes for liver diseases supposedly caused by the use of the nutrient.
By the way, it is also good to point out that our body produces creatine. Therefore, this is not a foreign substance to the body.
Fattening?
Another myth that needs to be fought. As said, the dosage recommended by health professionals is very low, from 3 to 5g of the supplement. In this way, its caloric value is negligible.
Furthermore, the effects of creatine do not cause an increase in fat. However, with adequate training, what can happen – and, incidentally, what is expected – is an increase in lean mass.
How does creatine work in the body?
The complete action of creatine in the human body is still the subject of study in the scientific community. However, it is known that it increases the concentration inside muscle cells.
With this, there is an increase in the synthesis of muscle protein synthesis to occupy the space occupied by water on site. This increases muscle strength and size.
Graduated in Social Communication at the Federal University of Goiás. Passionate about digital media, pop culture, technology, politics and psychoanalysis.
