Ram, not sure if you are asking if creatine is safe, if protein powder is safe, both or protein powder with creatine already mixed in is safe.
In terms of protein powder, unless you have prexisting kidney disease (which would limit your dietary protein), there should be few, if any, negative health issues. Some people with milk allergies have problems with whey protein concentrate because of the natural lactose in the powder. If this is an issue, try a whey protein isolate, which has less lactose. Or explore other forms of protein like soy, casein or egg (or a combination of the three.)
In terms of creatine supplementation, the use of creatine in healthy adults with no history of high blood pressure or kidney disease, has been shown by clinical studies to be generally safe. The long term health risks of creatine supplementation are still being studied and are inconclusive.
There are some reported, anecdotal side effects that have been associated with creatine supplementation, including:
- Increased blood pressure
- Muscle Cramping
- Torn/strained muscles
- Heart damage
- Kidney damage
But again, these are anecdotal and have not been substantiated by clinical studies. In fact, the cramping issue has more or less been debunked by research. The creatine and high blood pressure connection is a bit more murky -- but many people use creatine regularly with no acute side-effects or high BP.
As always, its best to talk to your doctor before supplementing with something like creatine. Or at the very least, make sure she or he is aware of your creatine supplementation, just so they can have a full view of your health, diet and supplement regimen.
Best of luck!
