Creatine is a very popular supplement whose thousands of studies have shown its effectiveness in humans. It works well with athletes, adults, women, men, teenagers, vegetarians and vegetarians, and probably children. It is well tested, normally safe, and has very few bad aspects.
But since so many people use it, creatine also raises a lot of questions. Every time I post a post on Creatine, I get more questions in my inbox.
- Is it the cause of hair loss?
- How much should you take per day?
- Have a good time taking it?
- Will creatine make you gain weight?
- And is creatine bad for the kidneys?
- What about side effects – should we worry?
Let’s dig to the right and answer that question.
Creatine is the cause of hair loss?
This is a constant concern, but it is not a very difficult research loan. Much of the “evidence” lies in an old study where college rugby players took creatine for a few weeks and watched their dihydrotestosterone or DHT rise above the baseline. (Placebo control group did not see any increase in DHT). DHT is a more active or potent form of testosterone that has stronger anabolic effects. It can also attach to hair follicles and cause them to shrink, reducing your ability to support a thick, healthy scalp.
However, the baseline of the creatine group had low DHT levels, so it may be that creatine was only correcting the lower starting levels. Other studies on creatine and testosterone have failed to find any consistent link between creatine and higher testosterone, free testosterone (from which DHT is produced), or DHT itself.
Finally, there is no research that shows that taking creatine causes hair loss. It is not impossible or even impossible. It just didn’t show up precisely.
Legend has it that some people notice hair fall after the start of creatine, but these are the most difficult connection between the control group and drawing without good methods. Do they have to lose their hair anyway? Were there other reasons for the game?
How much creatine per day?
There are two basic techniques that people commonly use.
If you want to speed up the intake of creatine in the muscles, you can do a “loading phase” of 20 grams per day (divided into 4 doses) for a week before going down to 3 to 5 grams per day.
If you don’t, you can just take it 3 to 5 grams per day From going
Both strategies work just fine.
If you have a lot of muscle mass — and thus have high creatine storage capacity — or if you burn a lot of creatine with intense activity, you may benefit from a larger daily dose in the range of 8 to 10 grams.
You can probably do this once you have taken creatine to replenish your muscle store in sufficiently high doses (20 grams per day for 5 to 7 days, or 3 to 5 grams per day for 28 days, to give two general examples). Go away with your creatine “cycling”. Taking days off, doing low doses here and there. Even taking creatine “as needed” in the vicinity of prevention exercises, when you are really going to use it. I’m just guessing here, but I think I’m right.
Whenever you take creatine, make sure you drink plenty of water – more than usual. Otherwise it can cause stomach cramps.
Does creatine increase your weight?
In the first week your water weight will increase as the body stores water along with creatine. It is completely normal and usually subsides after a few weeks. But what about “real” weight? Is it the cause of actual weight gain?
Studies in both older men and older women have shown that creatine use increases body mass. In other words, their BMI would be “bad”.
What’s going on Is creatine bad, then?
On the contrary, Creatine will increase body mass, creatine has never been shown to cause fat gain. Creatine will probably help you gain lean muscle mass by helping you lift more weight in the gym, maintain high exercise intensity and set high-volume. Creatine is not directly gaining weight, but helping to enable it. This is “good weight”. This is the weight you want to gain. In all of these “increased body mass” studies, creatine increased their weight and their performance over a wide range of physical activity. It made them stronger.
Creatine can make you gain weight, but it is also a good type of lean mass.
When do I take creatine?
Creatine is more than a long-term supplement. It’s something you “load” on your muscle and once it gets there, it stays there until you spend it with intense activity. This is why many people go through the “loading” phase with 20 grams per day for a week until a small amount of tapping stops – they want to speed up the saturation of creatine storage.
However, there are indications that your creatine intake may affect how well it works in your body.
One study found that taking creatine immediately after a workout tended to lead to better strength, more fat mass, and lower fat mass in the bench press than taking creatine before exercise.
Another study using a creatine / carbohydrate / protein supplement found that it didn’t really matter if you took it before or after you took it closer to a workout. Creatine both before and after exercise was much more effective than taking it away from your workout, in the morning or at night.
Whatever you do, take it Off Training (before or after) seems to have the best effect.
Is creatine bad for the kidneys?
If you have healthy kidney function, creatine is safe. Urine creatinine secretion will increase, but it is considered a normal response to increased creatine intake and is a symptom Healthy Kidney function. Creatine supplementation has not been shown to cause impaired kidney function in healthy people with healthy kidneys at baseline. Although cases of renal dysfunction have “concomitant” creatine supplementation, all of these cases were confused by variables such as pre-existing kidney disease, overdose (usually recommended 100x), steroid use, and other drug use.
If your kidney health or function is poor, supplement creatine Maybe To be contraindicated, however, there are case reports of a young adult male with a kidney who was able to take creatine while eating a high protein diet and did not suffer any health consequences. Whatever you do, if you are worried about your kidneys or kidney function is impaired, consult your doctor before proceeding.
Are there any creatine side effects?
Nothing is right. There are some potential complications or side effects, but they are not inevitable and you can usually avoid them with a few basic tips.
Cramp: Drink enough water and drink less alcohol. Creatine increases the need for water, so make sure you drink enough water and get enough electrolytes. Read all about hydration here. Or just mix sea salt and Gerolsteiner mineral water with a lemon or lime juice. For severe electrolyte requirements, you can make my “Advanced Gatorade” by mixing blackstrap molasses in coconut water with some lime or lemon juice and salt.
Gas, bloating, diarrhea: You took too much. Make sure you are weighing and measuring your creatine dose. Also try to take creatine with some calories with food (how you usually get creatine in natural settings).
That’s about it, folks. If you have any other questions about creatine, drop them below
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