Creatine Cramps & Heat Stress

Virtually everyone who lifts weights or participates in intense physical activity these days has heard of the remarkable benefits of creatine. However, even some experienced bodybuilders and athletes still believe that there are negative side effects of creatine monohydrate. This is the case despite the tens of thousands of research subjects that have been involved in hundreds of scientific studies and the millions of people who have used creatine over the last 10 to 20 years, without any evidence of negative effects.

I've been challenging all of these reports of alleged side effects for over a dozen years when the research began to make it clear that creatine actually doesn't cause bloating or kidney stress or...anything else except better muscular performance and muscle growth.

Another "side effect" that many athletes and even coaches and nutritionists of professional sports teams still believe in is cramping. Many still believe that creatine increases the risk of muscle cramps, so they warn their players not to use creatine.

This is another area in which I've said for years there was never any good evidence for - actually the only study that showed any effect in this regard, showed "less" cramping among creatine users, not more!

Well, now a recent study conducted at the University of Glasgow has confirmed this result. When creatine was given to endurance athletes along with glycerol (also known to assist with water retention and better hydration), they experienced lower core body temperatures and could complete the same exercise challenge with a lower heart rate (better exercise efficiency) in hot, humid conditions.

So just more evidence that not only is creatine safe and free of side effects, it actually reduces risk factors for cramps and heat stress during exercise.