Creatine easy on kidneys
WEDNESDAY, MAY 31, 2000The 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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