Is Creatine the best sports supplement or a silent killer?
Even though creatine is one of the most researched supplements, many of us still have questions about its use
Is it harmful to the kidneys? Does it make you bald? With In this article we want to debunk the myths surrounding this supplement and at the same time give you some tips.
Can I go bald by taking creatine?
We start with the claim that creatine causes hair loss. This myth originated from a single study from 2009, where researchers found elevated levelsof DHT (dihydrotestosterone) after creatine supplementation. DHT is a derivative of testosterone, and when we talk about hair loss, it is known to shrink your hair follicles. This makes your hair look thinner and more prone to falling out.
However, because creatine increases the levels of DHT in your body, it does not automatically mean that it will result in hair loss. This is because we all have different receptors for DHT on our heads, and that's why some people have a genetic predisposition to baldness. No study, including the original one from 2009, found an actual correlation between creatine and hair loss. And while it's possible it could accelerate hair loss in people who are already genetically predisposed, nobody really claim that, because no studies have confirmed that effect.
Creatine is not natural.
Creatine is actually produced naturally in our body and we use it for all functions in our body, from lifting a barbell to everything on a molecular level. Almost all creatine supplements consist of creatine derived from plant sources. This means that it is as natural as a supplement can be.
Creatine is bad for the kidneys.
This is also a popular myth and probably your mother's main argument for trying to dissuade you from taking creatine.
Yes, the breakdown product of creatine, creatinine, is removed from the body by your kidneys, but that does not mean that supplementing with creatine will destroy your kidneys. Numerous studies have renal activity during creatine supplementation investigated, and none found any link to problems it could cause.
Creatine makes you fat.
You will gain some weight while taking creatine, that's for sure, but you won't gain any fat. In fact, the weight gain is a result of your muscles retaining more water, and while that may not be ideal for a bodybuilder going on stage, it certainly won't make you fat.
The best sports supplement on earth?
Hopefully, this article cleared up some misconceptions about creatine. So, is Creatine good now? Creatine has positive effects on health of the brain, depression, anxiety and it may reduce the symptoms of Alzheimer's disease, Parkinson's disease and strokes.
As far as exercise goes, it goes without saying that it increases your muscle mass and strength, improves athletic performance and recovery between sets and workouts.
Creatine supplementation schematic.
Here is a short list of everything to consider when choosing your creatine, so you can follow a proven protocol for creatine supplementation.
Go ahead creatine monohydrate -
not only is it by far the cheapest option, but it is also objectively the most effective option.
- You can consume creatine at any time of the day - the most important thing is to take it consistently, and while timing may not seem to matter, taking it after your training session MAY be the optimal time to take it. to take.
- The recommended daily dose is approximately 0.1 gram of creatine per kilogram of body weight.
- If you need to take more than 5 to 7 grams per day, for example 10 grams, try to divide your dose over the day. You can then take 5 grams in the morning and 5 grams in the afternoon.