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Creatine easy on kidneys

Wednesday, May 31, 2000

The standard creatine loading phase of 20g per day (four teaspoons) increased fat-free mass but did not adversely affect kidney function, Canadian research has found.

In one of the first ever studies into the potential side-effects of creatine use on organs, researchers at the McMaster University in Hamilton, Ontario, assigned 15 men and 15 women to a five day loading phase of 20g per day, with some assigned to a placebo group.

The study, published in the journal of Medicine and Science in Sport and Exercise, February 2000, found that:

20g per day of creatine monohydrate did not affect blood pressure, plasma creatinine or estimated creatinine clearance (release of chemically altered creatine in urine);
the creatine group showed significantly increased fat-free mass and total body mass, as compared with the placebo group;
there were no changes in body fat between both groups;
changes in mass were greater for men than for women.

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