Creatine Is It Worth The Risk
- Nancy Ling, RD
- Competitor Magazine
Creatines first documented use was in the Soviet Union during the 1960s, when a professor of exercise biochemistry researched creatine supplementation in elite athletes. His experiments were thought to have played a role in the Soviet Unions unprecedented success in power lifting, wrestling and gymnastics in the Olympic Games from 1964 to 1994.
Creatine is an amino acid derivative found naturally in the body. Concentrated in the muscle, it is produced by the body from amino acids and is consumed in meat and fish. It functions as an essential part of muscle contraction.
Athletes and body builders take creatine supplements to try to increase the pool of creatine in muscle, so the muscles can work harder and recover faster.
Does creatine work?
Many studies have been performed to determine the effectiveness of creatine supplementation in athletes. It has been shown to improve performance in bicycling sprints and weightlifting. Studies involving bicycle sprints found that creatine supplementation increases in total work performed. Most studies evaluating weightlifting or specific muscle group activities suggest that taking creatine helps increase lifting strength.
There is no indication that use of creatine gives any benefit in sports such as running and swimming. Studies indicate that creatine does not enhance endurance.
How much is needed?
Drink plenty of water to avoid dehydration.
Can Pkd Patients Eat Eggs With Kidney Stones
Can PKD patients eat eggs with kidney stone? As we know, kidney stones is a common complication of PKD, and with a proper and healthy diet, the patients with kidney stones can benefit themselves. Eggs is a popular food as it contains high-quality protein, but PKD patients should pay attention to what can eat and what cant eat. So the PKD patients with kidney stones may wonder whether they can eat eggs or not.
What causes kidney stones?
Kidney stones which are small rocks formed in kidneys. There are 4 common kidney stones, and they are uric acid stones, calcium oxalate stones, cystine stones and struvite stones. And calcium stones are the most common stone among kidney stones. When calcium combines with oxalates, it will cause kidney stones. And uric acid stones are developed from high level of uric acid in body. Struvite stones are often caused by an infection in the urinary system. Cystine stones are rare.
Should PKD patients eat eggs with kidney stones?
We all know that eggs are high in protein, and people often take eggs to supply their protein. However, eggs are also high in calcium. If PKD patients take too many eggs, it will increase the risk of occurrence of kidney stones. So for PKD patients, theyd better avoid eating eggs. They can take some other high quality protein foods, such as nuts and beans.
Besides, PKD patients with kidney stones should also follow some other diet principles to prevent the form of kidney stones or reduce the amount of kidney stones.
Foods That Increase The Risk Of Kidney Stones
Kidney stone pain is so excruciating that it often leaves an indelible mark on your memory. Some women even liken it to the intense pain experienced while giving birth. In fact, the pain associated with passing a kidney stone can be so intense that it may land you in the emergency room.
Kidney stones are essentially solid masses of minerals and salts that form inside one or both of your kidneys. They come in all sorts of shapes and sizes, ranging from as small as a grain of sand to as large as a golf ball.
According to the National Health and Nutrition Examination Survey , kidney stones affect approximately 1 in 11 people in the US.
Whats worse is that people who have had a kidney stone once are likely to develop another within seven years, unless you actively work to prevent them.
Drinking plenty of water to dilute the stone-causing minerals and salts in the urine is an essential prerequisite for preventing this problem.
Along with fluid intake, your food choices also can either precipitate or deter the formation of kidney stones.
Thus, you must work with a dietitian to come up with a stone-preventive renal diet. Making the correct food choices is as much about what you should eat as it is about the foods to avoid.
A particular food that may contribute to the development of a particular kidney stone may have no significance for other kinds of stones. Thus, knowing the type of kidney stone you have a tendency to form will help determine which foods to avoid.
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How Can I Prevent Kidney Stones
The best way to prevent most kidney stones is to drink enough fluids every day. Most people should drink eight to 12 cups of fluid per day. If you have kidney disease and need to limit fluids, ask your doctor how much fluid you should have each day. Limiting sodium and animal protein in your diet may also help to prevent kidney stones. If your doctor can find out what your kidney stone is made of, he or she may be able to give you specific diet recommendations to help prevent future kidney stones.
If you have a health condition that makes you more likely to have kidney stones, your doctor might tell you to take medicine to treat this condition.
Never start or stop any treatment or diet without talking to your doctor first!
The Verdict: For People With Healthy Kidneys
People with healthy kidneys can take creatine supplements without any worries. We have enough studies and research to prove this fact.
Lets take up a study published in the Journal of the International Society of Sports Nutrition.
The researchers gave the participants 20 grams of creatine per day for 5 days. They followed it up with a dose of 5 gram/day for the rest of the trial. The participants ate a high-protein diet and practiced resistance training.
As expected, the study didnt find any change in renal functions over 12-weeks of trial.
Now lets take a look at what researchers found from the analysis of 12 articles and case reports-
Creatine supplementation is safe for healthy adults in recommended doses.
- Creatine made no effects on kidney or liver functions in a long-term study with college athletes
- A four-year study also concluded that creatine has no adverse effects
Till now, no researchers have been able to prove that creatine damages kidneys in healthy adults.
You should not use creatine if you have:
kidney disease or
Ask a doctor, pharmacist, or other healthcare provider if it is safe for you to use this product if you have:
Creatine may not be as effective in improving strength or building muscle in people over 60 years old.
It is not known whether creatine will harm an unborn baby. Do not use this product if you are pregnant.
Do not give any herbal/health supplement to a child without medical advice.
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What Are The Treatments For Kidney Stones
The treatment for a kidney stone depends on the size of the stone, what it is made of, whether it is causing pain and whether it is blocking your urinary tract. To answer these questions and to figure out the right treatment for you, your doctor might ask you to have a urine test, blood test, x-ray and/or CT scan. A CT scan sometimes uses contrast dye. If you have ever had a problem with contrast dye, be sure to tell your doctor about it before you have your CT scan.
If your test results show that your kidney stone is small, your doctor may tell you to take pain medicine and drink plenty of fluids to help push the stone through your urinary tract. If your kidney stone is large, or if it is blocking your urinary tract, additional treatment may be necessary.
One treatment option is shock wave lithotripsy. This treatment uses shock waves to break up the kidney stones into small pieces. After the treatment, the small pieces of the kidney stone will pass through your urinary tract and out of your body with your urine. This treatment usually takes 45 minutes to one hour and may be done under general anesthesia, which means you will be asleep and unable to feel pain.
In rare cases, a surgery called percutaneous nephrolithotomy is needed to remove a kidney stone. During the surgery, a tube will be inserted directly into your kidney to remove the stone. You will need to be in the hospital for two to three days to have and recover from this treatment.
Can Diet Alone Treat Kidney Stones
For some people, dietary changes may be enough to prevent kidney stones from occurring.
In other cases, additional treatment may be necessary, including medication to break the stones up or surgery to remove the stones.
If stones become extremely painful, it is best to seek consultation with a doctor or nephrologist so they can recommend the best course of action.
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Chronic Kidney Disease And Diet
From 1990 to 2010, the incidence of Chronic Kidney Disease has doubled. In a review of the standard American diet and its effects on the kidney, the diet appears to have negative effects on human renal function. A decline in renal function was observed in those who consumed an animal protein-rich diet, as compared to those consuming a plant protein-rich diet. Consumption of excessive animal proteins leads to a marked acid load to the kidney, and has been associated with the development of kidney stones. Higher meat consumption leads to increased renal acid excretion and the production of ammonia, which can cause metabolic acidosis and a higher risk for tubulointerstitial injury. In addition to eliminating meat, it is beneficial to add dietary fiber. In a meta-analysis of 14 trials involving 143 participants, the additional dietary fiber significantly reduced serum urea and creatinine levels.
Consumption of animal products impairs renal vascular function, leading to increased inflammation and subsequent microalbuminuria. Studies show that meat ingestion impacts factors such as GFR, glucagon, prostaglandins, and increased albuminuric response. Glomerular hyperfiltration is thought to be due to an inflammatory response via vasodilatory prostaglandins, as a result of animal protein consumption. This is supported by studies showing that the level of hyperfiltration decreases when indomethacin is administered.
Certain Vegetables Can Cause Kidney Stones
Vegetables are essential foods in all types of diets. Theyre low in calories and contain significant amounts of vitamins, minerals, antioxidants, and other health-promoting bioactive compounds.
However, some varieties contain oxalates and experts dont recommend them if you have kidney stones. According to information in Harvard Health, these include the following:
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How Will I Feel If My Iron Level Is Low
If your iron level is low, you may have low hemoglobin. This can cause you to:
- Look pale
- Feel numbness or coldness in your hands and feet
- Have a faster heartbeat
Talk to your healthcare professional if you have any symptoms listed above. Write down how you feel, your allergies, medications, previous medical procedures, and any health problems.
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Tips To Avoid Kidney Stones
- Drink plenty of fluid, especially water. This is the most important thing you can do to lower your risk of getting another kidney stone. Aim for at least 2 ½ liters to 3 liters of fluid each day. People with cystine stones may want to aim for 4 liters .
- It may be helpful to limit animal protein, including meat, fish, seafood, poultry, and eggs.
- Eat calcium-rich foods instead of taking supplements.
- If you want to take a vitamin C supplement, make sure you take less than 1000 milligrams per day. High amounts of vitamin C may increase your risk of stones.
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How Can Uric Acid Stones Be Prevented
You can help to prevent uric acid stones if you do the following:
- Drink at least three quarts of fluids daily water is best.
- Limit the amount of alcohol you drink.
- Achieve or maintain a healthy weight.
- Avoid crash dieting, which increases uric acid levels in the blood.
- Follow the Dietary Approaches to Stop Hypertension diet, which has been shown to reduce not only high blood pressure but also the risk of kidney stones.
Many patients may also need to take prescribed medications to prevent uric acid stones and keep them from coming back.
Last reviewed by a Cleveland Clinic medical professional on 11/03/2016.
Foods That Contain Calcium Oxalate:
According to vets and doctors, calcium Oxalate is the leading cause of kidney and bladder stones in humans and pets. Calcium is a healthy ingredient and having tons of health benefits, but overeating can lead to kidney and bladder stones. If your dog has stones history, then feed them less-acidic and more dilute urine diet.
For Example Wheat germ, sweet potatoes, beans, and soy products spinach, Rhubarb, Grits, Beets, Almonds and cashews, Okra, etc.
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The Bottom Line On Creatine And The Kidneys
At the end of the day, the inception of this myth was caused by a poorly understood link between amino acids and the kidneys.
The perpetuation was likely due to the nature of there being a false positive, unnecessary prudence and caution, all topped off by the if its too good to be true, it usually is mentality ironically not paying attention to the usually in that saying.
Excluding some potential stomach ache and diarrhea that comes from taking too much creatine at once, usually with inadequate fluids, there are no proven or well established harms of this dietary supplement.
In other words, a mountain of evidence shows that taking creatine isnt going to damage your kidneys as long as youre otherwise healthy. And it probably wont hurt your kidneys even if youre unhealthy.
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The Secret Of Super Scrambled Eggs
Want to know the secret of taking a kidney friendly breakfast from boring and bland to absolutely lovable? AND still nourish your kidney health?
Good! Id LOVE to tell you. Its simple add veggies and fresh herbs . There are lots of different egg-vegetable combinations you can do a great renal diet breakfast, but this is one of my favorites!
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Foods That Contain Salt/sodium:
Salt is toxic to dogs and has many side effects for dogs health. Eating food that contains an enormous amount of sodium raises the calcium amount in urine and could lead to sodium ion poisoning. Overeating salt is the cause of dehydration in puppies. The mentioned problems can influence the dogs to painful health issues like kidney and bladder stones.
For example Fast foods, canned foods, packaged meats, condiments Etc.
The Risks Of Protein Drinks
A diet rich in animal protein, because of its high purine content, which produces uric acid as it metabolises, may increase the risk of uric acid stone formation, experts say.
My advice to the public is to drink at least two litres of water a day and eat a healthy balanced diet to prevent kidney stones.
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Other Protein Powder Side Effects
Kidney issues may not be a huge concern with protein drinks, but if you overdo it on the protein supplements or whey protein, side effects that have nothing to do with your kidneys are possible. According to Harvard Health Publishing, eating too much protein may set you up for:
- High cholesterol
- Increased risk of heart disease
- Weight gain
- Constipation and/or diarrhea
However, Harvard Health also notes that these effects may not be caused by the protein directly, but may be connected to eating the wrong types of protein, like a lot of processed meats, that are also higher in unhealthy fats and artificial ingredients.
How Are Uric Acid Stones Diagnosed
- A healthcare provider will take down your medical history.
- A doctor will do a physical exam.
- An X-ray or other imaging tests can be used to allow for a picture of the size, number, and location of stones.
- If a stone is passed in the urine and can be retrieved, sending it to a laboratory for analysis can confirm what type of stone it is. Knowing the type of stone is helpful in the treatment and prevention. This is because each of the four major types of stones is treated differently.
- Stones may be removed from the kidney or urinary tract by the following minimally invasive surgical techniques:
- Shockwave lithotripsy involves breaking up the stone through external shock waves without entering the body.
- A tiny scope is used to enter the ureter and/or kidney through the urethra and breaking up the stone with a laser. The stone fragments can then be removed with a tiny basket.
- Larger stones in the kidney can be removed through percutaneous nephrolithotomy , which involves making a 1cm incision in the back and removing stones through a hollow, direct tract into the kidney.
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