¿Es cierto que la creatina daña los riñones?

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La creatina es uno de los productos más recomendados para las personas que asisten al gimnasio, pero no está libre de contraindicaciones… Una de ellas suele estar relacionada con rumores de que la creatina daña los riñones. ¿Es esto cierto?

Qué es la creatina y para qué sirve

En primer lugar, es interesante aprender un poco sobre esta sustancia, ampliamente utilizada en el mundo del fitness. La creatina es un ácido orgánico nitrogenado producido naturalmente en el hígado y que permite al cuerpo «distribuir» la energía rápidamente a todas las células.

Esta sustancia está compuesta de tres aminoácidos: glicina, L-metionina y L-arginina, que son sintetizados naturalmente por el hígado. Se transforman en trifosfato de adenosina (ATP, por sus siglas en inglés), que nos da la energía para hacer varios movimientos o esfuerzos.

Todos los seres humanos producen una cierta cantidad de creatina de forma natural y, además, también se puede obtener mediante el consumo de pescado y carne roja.

Además, al consumir creatina artificial, lo que se espera es que los músculos tengan más energía. De esta manera, sería posible levantar más peso y, en consecuencia, definir más los bíceps, tríceps, abdominales, etc…

Cuando se ejercitan, las celdas necesitan fuerza o combustible para hacer todas las repeticiones. Así que, con esta sustancia, conseguimos un mejor rendimiento. La cantidad de creatina que no se usa es eliminada por la orina, pero también puede acumularse en los riñones.

Mira también:   ¿Por qué consumimos productos ultraprocesados si son perjudiciales para nuestra salud?

Efectos secundarios de la creatina

Antes de responder si la creatina daña los riñones, es bueno saber cuáles son los posibles efectos secundarios de esta sustancia. Entre ellos, podemos destacar:

1. problemas intestinales

Algunas personas experimentan problemas intestinales y estomacales después de tomar creatina. Los calambres intestinales son el síntoma principal y, para evitarlos, es aconsejable no consumir esta sustancia antes de comer.

2. hinchazón o aumento de peso

El objetivo de los que eligen la creatina es rendir mejor y lograr más músculo, sin embargo, esto trae consigo un aumento de peso y una retención de líquidos. En algunos casos, se puede presentar hinchazón de los tobillos o de las manos.

3. deshidratación

Relacionado con lo anterior, cuando hay retención de líquidos, esto no significa que estemos muy hidratados, sino que el agua se retiene en áreas específicas del cuerpo . El resto muestra signos de deshidratación. Por ejemplo, la piel y las membranas mucosas se secan.

Entonces, ¿la creatina daña los riñones?

Considerando lo anterior, podríamos inferir que la creatina daña los riñones. No es que la sustancia sea dañina en sí misma, pero como no permite la eliminación de toxinas y líquidos, podría causar problemas renales a largo plazo.

Los estudios indican, sin embargo, que su uso es seguro, y no está indicado sólo en el caso de personas con algunas patologías renales, como cálculos o insuficiencia.

En personas sanas y atléticas, el daño sólo se ve si no mantenemos un estilo de vida saludable, y muchas personas creen que no hay efectos adversos de esta sustancia.

Lo que podemos hacer es ayudar al cuerpo a excretar la orina si decidimos tomar este producto. ¿Pero cómo? Básicamente, beber mucha agua -tres litros al día, si hace calor o si entrenamos- y comer frutas y verduras que tengan mucho líquido, como manzana, pera, tomate, etc.

Mira también:   Analizamos los alimentos ecológicos y sus ventajas para la salud

Además, le recomendamos que aumente su ingesta de alimentos que contienen creatina de forma natural. Entre ellos, podemos destacar la carne de pescado, cerdo, ternera, salmón, conejo, atún, pollo y bacalao. También podemos encontrar este ingrediente en los huevos y la leche, pero en cantidades más pequeñas.

Por último, le recomendamos que consulte a un médico especializado en nutrición y deporte, para que le diga si sería apropiado o no consumir sustancias para hacer ejercicio y si el consumo es seguro para usted.

Creatina: cómo funciona, tipos y recomendaciones La creatina es una molécula muy similar a los aminoácidos, que son los principales componentes de la estructura de la proteína. Leer más

113 comentarios en “¿Es cierto que la creatina daña los riñones?”

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