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The one supplements that we know works – Creatine

Discussion in 'Nutrition and Supplements' started by Zillagreybeard, Jun 30, 2020.
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  • Jun 30, 2020
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No supplement can replace consistent training and nutrition. But a supplement like creatine can help slightly boost your results. Creatine is a naturally occurring amino acid that is considered one of the most scientifically validated supplements out there. For decades, research consistently shows improvements in muscle gains as a result of using creatine [1].

⚡Creatine works by improving training performance and recovery through enhanced ATP synthesis (ATP is basically the energy currency of your body). To get the benefits of creatine supplementation, 3-5g of creatine monohydrate per day is sufficient. You don’t need to time or cycle your creatine intake. It is as simple as consuming 3-5g of creatine per day at whatever time of the day you find it convenient.

🧠 Another interesting effect of creatine is that it may enhance brain function [2]. Like in muscle, supplementing with creatine increases the availability of creatine in the brain, which then can be readily used in brain energy metabolism.

A concern some people have when it comes to creatine is its effects on overall health. Several short- and long-term studies have investigated the effects of creatine supplementation on kidney function, liver function, and general health in healthy individuals [3-5]. No negative health effects were found. So for healthy individuals creatine is safe. If you have any concerns because of an existing health condition, I would consult with your physician before using creatine.

Now, about bloating, creatine stores water within your muscle cells, not under your skin. So even though creatine increases water retention, this shouldn’t make you feel more bloated. Lastly, some are concerned creatine may increase hair loss because of a boost in DHT. But none of the long-term studies on creatine report unusual hair loss. So it seems unlikely that creatine has any relationship with hair loss.

1. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-
2. https://pubmed.ncbi.nlm.nih.gov/30086660
3. https://www.ncbi.nlm.nih.gov/pubmed/10999421
4. https://www.ncbi.nlm.nih.gov/pubmed/18652082
5. https://www.ncbi.nlm.nih.gov/pubmed/21399917

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