Healthytalk8 Creatine is a supplement that strengthens our body and builds muscle mass. However, our body also makes it but in very minimal quantity.
It plays a vital role in boosting power, building muscle mass, and promoting brain health. And it’s commonly used by athletes.
Athletes are doing high-intensity exercise so creatine helps their bodies:
- By given power
- maintain performance for a long time
- prevent injury
- muscle growth
Creatine is a natural substance that is produced by our body and it’s found in food like meat and fish, but supplements increase its level.
You can consume it through a rich creatine diet which includes:
Remember, it is not a magic powder, if you want to enhance your performance then you have to work hard and be consistent.
The most used creatine is monohydrate due to its easily dissolves and is generally considered safe.
It has several pros but also has some cons side if it is taken in high doses, So here are its pros and cons side.
Pros of Creatine
Contents
Creatine has several parks which are seen only when you consume it in the recommended manner pros include:
Build Muscle Mass
One of the popular supplements due to building muscle mass but how can creatine help in building muscle mass here are the:
- It helps to lift more weight
- hold water which shows your muscles are more pumped
- increase your reps (which break your muscles and help in building muscle mass)
- reduce muscle damage
Only creatine does not make your muscles big, so you must work hard in the gym.
Give More Power
A study revealed that it can help in achieving significant growth in strength and power, especially in high-intensity activities.
It increases the discharge of adenosine triphosphate (energy source of cells), resultin in improved muscle squeeze during high exercise (2)
I personally felt that before creatine I couldn’t lift much weight, but seriously after taking creatine I lift weight like my friend.
Reduce the Injury Risk
It reduces the risk of injury by contributing in several ways which include:
- Increasing muscle mass: Bigger muscle mass reduces the risk of muscle tears.
- keep muscles hydrated: It increases the water content inside the muscle cells which keeps muscle hydrated and this reduces the risk of muscle tear.
- Muscle soreness: It reduces post-exercise muscle soreness which also prevents injuries from overuse.
Make sure not to lift 2 or 3 times heavier weights from your body, creatine takes time, so gradually increase your strength.
Enhanced Recovery
Creatine reduces the injury risk during high-intensity workouts, resultin in enhanced recovery and reduced cramps.
Research shows creatine supplements provide other benefits like sweetening post-workout recovery and preventing injury.
Good for Mental Health
Several studies have shown that creatine is good for improving brain health and preventing mental disorders.
Improve mood by reducing stress hormone levels and symptoms of depression.
Enhance memory, attention, and problem-solving issues.
Protect the brain from cell damage and oxidative stress.
Cons of Creatine
Here are possible cons of creat, which are seen only when its dosage is increased which include:
Dehydration
As we know creatine absorbs water from our body to give the muscle cells due to this we should increase water intake.
Less water in the body leads to dehydration and other severe health concerns.
Gastrointestinal Issue
Some stomach issues can be seen in individuals such as children and older adults, But they are seen in rare cases.
If you already have a medical issue then you should avoid consuming it.
Kidney Damage
There are several studies/research in the last 20 years that reveal that recommended creatine dosage has no adverse effect on kidneys.
Overall, take it at the recommended dosage Moreover, it has no other side effects it’s considered safe.
Creatine Dosage
Creatine is generally safe when it comes in the recommended dose, More than the recommended dose can lead to serious health issues.
Moreover, the recommended dose of creatine is 3g/day, which is ideal.
Remember, keep yourself hydrated because it holds the water on muscle so water is needed to maintain.
It is important to listen to your body if you feel exhausted, thirsty, seen symptoms of lack of water then you have to consume water.
Creatine and Hair Fall
I personally think that creatine led to hair fall, even though I hadn’t started to take it yet, it is just what people said.
However several studies have shown that creatine is not directly linked to hair loss, it matters in some conditions:
- If you already face hair fall then it may increase it.
- family history of balding
- excessive stress
- unhealthy diet
Moreover, I have seen several videos on creatine and hair fall most of the videos show that creatine not does directly lead to hair loss.
Some other studies still do not agree with it which is why more research is still needed on it.
Overall Creatine increase (dihydrotestosterone) DHT levels which are linked to hair loss, if you family have history of baldness.
Creatine VS Other Supplements
There are many other supplements but the most consumed supplement is creatine because it has less side effects and is easy to dissolve.
Other supplements such as whey, BCAA, beta-alanine, etc are also used by professional bodybuilders, and athletes to enhance their performance.
Many research conclusion shows that all protein supplements show some side effects such as:
- Acne
- pimples all over the body
- stomach pain
- bloating
- inflammation
- excessive mass gain even after quitting the workout
- some health concerns
On the other hand, creatine has no or very less side effects which are only seen (when its doses are taken high).
Overall, Creatine has no side effects, however other supplements are also taken by athletes and bodybuilders to more enhacement.
Down Line
It is one of the most popular supplements which is no or very less side effects (when it is not consumed in the recommended dose)
Build muscle mass, hold water in muscle cells, reduce injury risk, cramps, and muscle tears, and increase healthy weight.
Make sure to consume it on the recommended dosage of 3g/day which is good for everyone.
