Nutrition

What are the side effects of supplementing with creatine?

Debunking Creatine Myths: No Weight Gain or Kidney Problems

Love this one. What are the side effects of supplementing with creatine? I am such a creatine fan and I wish I was back when I was a competitive athlete, but I bought into a lot of the myths and misconceptions associated with it. People think that it causes unnecessary weight gain. Well, really it's just hydrating your muscles better. People think that it causes kidney problems. There's actually no evidence to support that. People think it causes muscle cramping. It may actually do the opposite. And it's also not a steroid. I don't know where that started floating around too, but if you were taking simply creatine monohydrate, I see that there can only be benefits. And I'm going to link to a paper right here that anyone can read and have access to that goes over all of these myths and misconceptions with research evidence that they really aren't true. I will say that anecdotally, some people may have digestive reactions. If that's you, you just might have an overly sensitive digestive tract and don't take it. But for the vast majority of people, we don't see side effects even when taking amounts much greater than the recommended doses and even in adolescents still.

The side effects of supplementing with creatine are minimal. Most people don't experience any side effects, and there is no evidence to support that it causes kidney problems or is a steroid. Some people may have digestive reactions, so if this is you, you should avoid taking it.

https://assets.anyquestion.com/raw/upload/bx4zd2dcdabfztsc26dp.vtt

The side effects of supplementing with creatine are often misunderstood. Contrary to popular belief, creatine does not cause unnecessary weight gain. Instead, it helps hydrate muscles more effectively. There is no evidence to support claims that creatine causes kidney problems or muscle cramping. It is important to note that creatine is not a steroid.

Taking creatine monohydrate, in particular, can provide numerous benefits without side effects. I will provide a link to a research paper debunking these myths and misconceptions. While some individuals may experience digestive reactions, this is typically due to having an overly sensitive digestive tract. However, the majority of people do not experience any side effects, even when taking doses higher than the recommended amount. This applies to adolescents as well.

In summary, creatine supplementation is generally safe and offers various advantages, with side effects being rare and often exaggerated.

After a sprint-conditioning workout, what would a good “recovery” smoothie include?

Power Up: Key Ingredients for a Post-Workout Smoothie

What would a good recovery smoothie include after a sprint conditioning workout? The amount of what I'm going to say that you will need is going to be based on what else did you eat that day, maybe even what did you have the day before, did you ingest anything during that training session, and of course how long was that training session and how much of it were you moving, how much was that stressing on your body from a heart rate perspective and energy burn perspective. But when you're looking at a recovery smoothie, my checklist is going to include carbohydrate in some capacity, even if that ends up being from fruit like a banana, because that's gonna have both starch and some sugars in there. They're gonna be quick energy replenishment to your muscle cells. Two, we want to have some protein there. So while yes, protein powders are an option, that could also be a Greek yogurt, it could be you know milk or soy milk, as long as you're including enough. And then we want some antioxidants, so you're gonna get color. So that could be from frozen berries or it could be adding spinach. And then we also want to ensure that we're including some fat and electrolytes. So fat can be simple, peanut butter, avocado, but plant-based fats that are going to have anti-inflammatory type of benefits. And then from an electrolyte perspective, if you were exercising for a long period of time, if it was in the heat, then we want to add some salt. So that could be as simple as a pinch of salt, it could be an eighth of a teaspoon of salt, but that's gonna vary again depending on the person.

A good recovery smoothie after a sprint conditioning workout should include carbohydrates (such as a banana), protein (like Greek yogurt or a protein powder), antioxidants (like frozen berries or spinach), fat (such as peanut butter or avocado) and electrolytes (like a pinch of salt).

https://assets.anyquestion.com/raw/upload/jhzm6mvsoc3ccipoofbm.vtt

A good recovery smoothie after a sprint conditioning workout should include a few key components. The specific amounts will depend on factors such as your overall diet, recent food intake, duration and intensity of the workout, and heart rate and energy expenditure during the session.

Here's a checklist for a recovery smoothie: 

1. Carbohydrates: Include a source of carbohydrates for quick energy replenishment to your muscle cells. This could be from fruits like bananas, which provide both starch and sugars.

2. Protein: Add some protein to support muscle recovery. This can come from protein powders, Greek yogurt, milk, or soy milk. Make sure you include an adequate amount.

3. Antioxidants: Include colorful ingredients for antioxidants. This could be frozen berries or adding spinach to the smoothie. These ingredients provide beneficial antioxidants.

4. Fat: Incorporate some healthy fats for their anti-inflammatory benefits. Options include peanut butter or avocado, which are plant-based fats.

5. Electrolytes: If you had a long or intense workout, especially in hot conditions, consider adding some salt for electrolyte replenishment. This can be as simple as a pinch or an eighth of a teaspoon of salt, but the amount may vary depending on the individual.

Remember to customize the smoothie based on your specific needs and preferences.

What are the top three most popular supplements that are primarily hype/marketing instead of actually demonstrating an effect?

Top 3 Hyped Supplements: BCAAs, Multivitamins, Collagen—Experts Speak

What are the top three most popular supplements that are primarily hype slash marketing instead of actually demonstrating an effect? Well, I have two that I'll definitely call out and I'm teetering on a third, but number one BCAAs branch chain amino acids, you don't need them. If you take BCAA supplements before a workout and you feel like it increases your energy during exercise, it probably means that you're not eating enough carbohydrates, which are your body's preferred source of fuel. Other than ultra endurance athletes having some BCAAs along with their carbs during their long distance training or racing, uh, where it might have a little bit of an effect to help with, uh, their muscle recovery and their immune system. Number one, your everyday exercisers and your athletes don't need it. You can get all three branch chain amino acids from whole food protein sources. And along with that, you're going to get all of the other essential amino acids that you need to actually repair muscle and supply your body with what it needs. Number two, multivitamins. It's not going to hurt you, but there's a good chance it's not going to help you unless you're focusing on a well-balanced diet. Uh, athletes wouldn't be the type of people who could most benefit, but there's probably single nutrient supplements and other things you can work on. Last one, collagen, unless you have a joint injury, it's not something that I recommend. And I think it's way overhyped by the media.

The top three, most popular supplements that are primarily hype / marketing are BCAAs, multivitamins, and collagen.

https://assets.anyquestion.com/raw/upload/gv7ysutjifbaz88lgbbr.vtt

The top three most popular supplements that are primarily hype/marketing instead of demonstrating an effect are BCAAs (branch chain amino acids), multivitamins, and collagen.

BCAAs are often unnecessary for everyday exercisers and athletes. If taking BCAA supplements before a workout seems to increase energy, it likely means that the individual is not consuming enough carbohydrates, which are the body's preferred fuel source. Whole food protein sources provide all three branch chain amino acids along with other essential amino acids needed for muscle repair and overall nutrition.

Multivitamins may not provide significant benefits unless someone has a specific nutrient deficiency. A well-balanced diet is usually sufficient, and athletes may benefit more from targeted single nutrient supplements.

Collagen is often overhyped by the media. Unless someone has a joint injury, it is not a supplement that is typically recommended.

While these supplements may not be harmful, their effectiveness is often exaggerated through marketing and hype. It's important to focus on a balanced diet and consult with a healthcare professional before incorporating any supplements into your routine.

How does the body utilize carbohydrates for energy during exercise?

The Power of Carbohydrates: Fueling the Body's Energy During Exercise

How does the body utilize carbohydrates for energy during exercise? Well carbohydrates are the body's preferred source of energy for exercising muscles and both carbohydrates and fluid are known as our limiting factors in both intensity and duration, especially when we're looking at endurance exercise, which really any real athlete is engaging in endurance exercise with their training, right? So when we eat our carbohydrates, if you're eating enough carbohydrates first of all, you're going to store them as glycogen. So we digest them into individual molecules once they're in our bloodstream, we link them back up together to be stored as this glycogen in our muscles and a little bit in our liver and that is going to be the preferred source of energy for our muscles during exercise. It's right there, it's ready to go, it's gonna be the quickest conversion into energy. We can release energy from it most easily and that's going to be more and more important as we reach higher intensities. As I mentioned earlier, it limits our intensity if we don't eat enough carbohydrates or drink enough fluid. So the higher intensity you go, the more carbohydrate your body wants to use. The longer you're exercising, the more carbohydrate you want to have stored away. If you are not replacing carbohydrate during exercise, especially longer duration activities, then you will chip away at our blood sugar, which we'd rather have supplying energy to our brain. Then we're gonna kind of exhaust that liver glycogen that we can store away to. So we do want when activity is especially over 90 minutes, I say, supply ourselves with some carbohydrate during exercise and there's a variety of methods that you can do that so that we can then again have more in our bloodstream to supply both our muscles and the brain when our muscles start to run out.

The body uses carbohydrates as its primary source of energy for exercise. The body stores carbohydrates as glycogen in the muscles and liver, which is then used during exercise to release energy. If exercising for over 90 minutes, it is important to replace carbohydrates during exercise to ensure there is enough to supply both the muscles and the brain.

https://assets.anyquestion.com/raw/upload/tgituhfl6zximhocmjd8.vtt

The body utilizes carbohydrates as its preferred source of energy during exercise, particularly in endurance activities. When we consume carbohydrates, they are broken down into individual molecules and stored as glycogen in our muscles and liver. This stored glycogen serves as readily available energy for our muscles during exercise, allowing for quick conversion and easy release of energy.

Carbohydrates and fluid are considered limiting factors in both the intensity and duration of exercise. Insufficient carbohydrate intake or inadequate fluid consumption can limit exercise intensity. As exercise intensity increases, the body's demand for carbohydrates also increases. Similarly, during longer duration activities, having sufficient carbohydrate stores becomes more important.

If carbohydrate replacement is not provided during prolonged exercise, the body will deplete blood sugar, which is crucial for supplying energy to the brain. Additionally, the liver glycogen stores will be exhausted. Therefore, it is recommended to consume carbohydrates during exercise, especially activities lasting over 90 minutes. This ensures a continuous supply of carbohydrates to both the muscles and the brain as the muscles start to deplete their glycogen stores. Various methods can be used to supply carbohydrates during exercise.

How do you address disordered eating and eating disorders in the athletic population?

Addressing Eating Disorders in Athletes: Risks, REDS, and Care Teams

All right, my practice works a lot with this and really preventing this, but how do you address eating disorders and disordered eating in the athletic population? Unfortunately, the risk for eating disorders is higher for athletes, especially high school and collegiate athletes when risk is high in general. But the hard thing with athletes is determining do they have an eating disorder or are they inadvertently not eating enough? We deal a lot with something called REDS, relative energy deficiency in sport, where the amount of calories that athletes are eating often is not adequate to support basic body functions after they consider their high calorie and energy demands for training. So because of that, we can see a whole slew of problems, health and performance wise, where they have limited strength, they're not recovering well, their endurance is suffering, their injury risk and immune system are not doing well. And then we can also see things like depression, GI problems, and heart issues, so on and so forth. So we need to do a better job as a whole of identifying when there are these issues with energy deficiency and athletic trainers and dieticians could be doing more screenings for them, but we need to educate coaches more too. And then from there, working with the athletes to determine, okay, do you actually have poor body image? Are you trying to lose weight? Is thinness something that you're obsessed with or is it an inadvertent issue? Either way we go, we need to work with that athlete, either just on habits or on psychology. And on the psychology side, if it is disordered eating or an eating disorder, it's incredibly important that there's a care team involved where you have a sports dietician who really understands the culture, you have a sports psychologist, and then their sports medicine doctor, of course too. And we really need to get them on board with admitting that they have these issues. And hopefully we also have a physician who can help limit their exercise too.

Eating disorders and disordered eating in athletes is a real problem, and it's important to have a care team involved with dietitians, psychologists, doctors, and sports medicine professionals. Screenings and education need to be done to help the athletes understand what is an inadvertent issue and what could be a more serious disorder. The team should also be helping to limit exercise when necessary.

https://assets.anyquestion.com/raw/upload/ngzl2dobghvv5oxd0i73.vtt

Addressing eating disorders and disordered eating in the athletic population requires a comprehensive approach. Athletes, especially high school and collegiate athletes, are at a higher risk for these issues. However, it can be challenging to determine if an athlete has an eating disorder or if they are unintentionally not consuming enough calories to meet their high energy demands.

One common concern is Relative Energy Deficiency in Sport (REDS), where athletes do not consume enough calories to support basic bodily functions alongside their training demands. This can lead to various health and performance problems, such as limited strength, poor recovery, decreased endurance, increased injury risk, compromised immune system, and even mental health issues like depression. It's crucial to identify and address energy deficiency issues more effectively.

Athletic trainers and dieticians should conduct screenings to identify these issues, while coaches need to be educated on the topic. Once identified, it's important to work with the athletes to determine if there are underlying body image concerns, weight loss goals, or an unhealthy obsession with thinness. Based on the assessment, interventions can focus on developing healthier habits or addressing psychological factors.

In cases where disordered eating or an eating disorder is present, a care team should be involved. This team typically includes a sports dietician who understands the athletic culture, a sports psychologist, and a sports medicine doctor. It's crucial to encourage athletes to acknowledge and seek help for their issues. In some cases, a physician may need to limit their exercise to support their recovery.

Overall, addressing eating disorders and disordered eating in the athletic population requires a multi-disciplinary approach that combines education, screenings, psychological support, and appropriate medical intervention.

Should I be concerned about erythritol based on new link to heart attacks?

New Study Links Erythritol to Higher Heart Attack Risk

Love that people are coming on here and asking experts this question versus just scrolling social media. Should I be concerned about erythritol based on the new link to heart attacks? So first of all, erythritol is a sugar alcohol used to sweeten some processed foods and beverages instead of using actual sugar because it reduces the amount of calories and sugar that are being consumed. Obviously, I'm not the same as artificial sweeteners like sucralose and whatnot. But this study found by accident that blood erythritol levels or plasma erythritol levels were correlated with, so not cause and effect, but correlated with a higher risk of heart attack and stroke in the participants in this study. The participants in this study already were at risk for heart attack and stroke. They were, I think over the age of 65, I'll link the study here. And so they were already an at risk group. Okay. Keep that in mind. And again, they looked at plasma erythritol. What this means is that they were not looking at how much erythritol these people were eating in their diet. Erythritol is metabolized pretty quickly, leaves the body pretty quickly when it's consumed in the diet. However, the body also produces erythritol when it is under stress, which the body is if you are sick and already at risk for heart attack and stroke. So oxidative stress, which is related to chronic disease, can really, again, create more erythritol increasing plasma erythritol levels. So if you really think about it, there was no cause and effect relationship between eating erythritol and these heart attacks and stroke we saw was a correlation between plasma levels. And if we look at the science, just being sick and having heart disease and increased risk for heart attack and stroke produces erythritol in the body. So I'll let you make your own decision now.

The study found a correlation between plasma levels of erythritol and a high risk for heart attack and stroke in participants who were already at-risk. This does not show a cause and effect relationship between eating erythritol and the risk of heart attack and stroke, as it is possible that increased levels of erythritol are due to stress, illness, or other factors. Ultimately, it is up to the individual to decide whether they want to be concerned about consuming erythritol.

https://assets.anyquestion.com/raw/upload/mo7dfxjpn1yckkpgjip4.vtt

I appreciate that you're seeking expert advice rather than relying on social media. Regarding the concern about erythritol based on a new link to heart attacks, let's delve into the topic. Erythritol is a sugar alcohol used as a sweetener in some processed foods and beverages to reduce calorie and sugar content. Unlike artificial sweeteners, it is different. A study found a correlation (not a cause-and-effect relationship) between higher blood or plasma erythritol levels and an increased risk of heart attack and stroke in participants who were already at risk for these conditions. It's important to note that the study involved participants over the age of 65 who were already in an at-risk group. Additionally, the study focused on plasma erythritol levels, not the amount of erythritol consumed in their diet. When ingested, erythritol is quickly metabolized and excreted from the body. However, the body also produces erythritol under stress or illness, which can raise plasma erythritol levels. In essence, there was no direct link between consuming erythritol and experiencing heart attacks or strokes; the correlation observed was related to plasma levels. Considering this information, I'll leave it up to you to make your own decision on the matter.

Swimming

Strength

Triathlon

Photography

Track & Field

Physical Therapy

Running

Pets

Cycling

Podcasting

HealthCare

Musculoskeletal

Hockey

First Responders

Integrative Medicine

Chiropractic

Cross Country Skiing

Adaptive Sports

Climbing

Mental Health

Surfing

Tennis

Military

Mind Body

Scholars

Criminal Justice

Liquor

CrossFit

Golf

Soccer

Pickleball

Hunting

Public Speaking

Venture Capital

Supplements

Micronutrients

Healthy Eating

Macronutrients

Research

Kelly Jones is a board-certified specialist in sports dietetics and the owner of KJN. She has been featured in outlets such as Well + Good, Runner’s World, Men’s Health, Insider, and more. She works with athletes and active individuals to optimize their nutrition and fuel their busy lives with a plant-based approach. Kelly has experience working with collegiate and professional athletes, USA Swimming, the Philadelphia Phillies, and New York Road Runners. She also founded the nutrition and medical fitness program at the Newtown Athletic Club and Student Athlete Nutrition. Follow her on social media and YouTube for tips and recipes.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Kelly Jones, MS, RD, CSSD