Apr 9, 20204 min read

Creatine — What Is It and What Does It Do?

In this article we will talk about 'Creatine' Uses, Side Effects,Dosage, and Warning.

First of all creatine has been studied extensively as a dietary supplement for many years. Many studies have been conducted, which have shown that creatine is a top supplement for training and 'boost' performance. Some early research also suggests that consuming monohydrate for two to five years appears to be safe, with no adverse effects documented.

This supplement appears to be safe at higher doses, too. But when people ask me 'can I take higher doses for quicker results?' My answer is no you don't have too. Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise.

When to use creatine?

Best time for good results is before or after your training. On rest days you can split creatine during the day and take it when it works best for you. Maybe best time for you is in the morning or before bed.

How Much Creatine Should I Take Per Day?

For the doses you can do the 'load phase' which means that a loading phase will saturate your muscles with creatine quickly, it might not be necessary. 'I don't recommend it personally, as I said'.

Creatine loading phase, you bulk up on creatine for a week to increase muscle stores rapidly, then decrease your daily intake to maintain high levels. (15 - 20 gr per day for 1 week) Research has shown that taking 3-5gr a day from the get-go will eventually result in creatine saturation. *Best option for me* Most scientists who study supplements believe that monohydrate is the best form of creatine.

Common Questions :

1) Is creatine a steroid? First things first: Creatine is not a steroid. Anabolic steroids are a synthetic version of male testosterone, whereas creatine is an organic compound found naturally in human muscle, as well as in red meat and fish.

2) Does creatine make you look bigger? Creatine makes your muscles look bigger, while actually making them bigger as well. First, creatine causes your muscle cells to store more water which causes your muscles to appear fuller and larger. You may notice the size increase a few days or weeks after starting creatine supplementation.

3) Does creatine cause hair loss? "I get this question a lot" Research hasn't shown that creatine directly causes hair loss, but more research is needed in this area. One 2009 study did find that creatine supplementation is associated with an increase in a hormone called DHT, which can contribute to hair loss. * DHT is a hormone that’s derived from another hormone that you may be familiar with testosterone. DHT is also more potent than testosterone. Some people have a genetic predisposition for hair loss. Variations in a gene called AR can lead to increased activity of the hormone receptors found within hair follicles. Further, the enzyme that converts testosterone to DHT may be more active in people with hair loss.

How does creatine relate to hair loss?

The 2009 study in rugby players used a creatine, after 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. The scientists found that levels of DHT increased over 50% during the loading phase and stayed 40% over baseline during the maintenance phase.

Levels of testosterone didn’t change at all. It’s important to note here that the scientists didn’t observe hair loss in the research participants. Therefore, it’s unlikely that creatine supplementation itself causes hair loss. However, an increase in DHT levels was observed. Since DHT levels play a role in hair loss, this increase could put you at risk, particularly if you’re genetically predisposed to hair loss. Overall, more studies is needed into creatine’s effect on DHT levels. Further research should also be performed to assess whether increases in DHT due to creatine supplementation are sufficient to promote hair loss.

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Pictures from : https://www.researchgate.net

Common creatine side effects may include:

1) Water retention is another one, which may also lead to temporary weight gain. Concerns have been raised that water retention may lead to the risk of things like dehydration and cramps.

No research found to supported these concerns. 2) nausea

3) stomach pain 4) diarrhea 5) muscle cramps

Get emergency medical help if you have any of these signs of an allergic reaction to creatine: hives; difficult breathing; swelling of your face, lips, tongue, or throat. 1) dehydration symptoms,feeling very thirsty or hot, being unable to urinate, heavy sweating, or hot and dry skin.

2) Signs of an electrolyte imbalance,dry mouth, increased thirst, drowsiness, restless feeling, confusion, nausea, vomiting, increased urination, muscle pain or weakness, fast heart rate, feeling light-headed, fainting, or seizure (convulsions).

Question :

Kidney Problems concerns?

There are also concerns that creatine could damage the kidneys. A 2018 review found that creatine had no negative effects on kidney function in healthy person. However, if you have underlying kidney problems (genetics), you may wish to avoid taking creatine supplements.

Conclusion:

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine as a supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance. Overall, according to the current studies, creatine is safe to use as a supplement for most adults.

Thank you for reading my article. Hope you enjoy it!

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