Creatine is one of the most popular supplement from ages for bodybuilders and sprinters . But there are many rumors around that it is very toxic to kidney and can lead to receding hairline or baldness . Lets see are they real or fake in our blog Creatine hair loss reality or myth .
Creatine hair loss reality or myth.
Creatine(carbamimidoyl(methyl)amino]acetic acid) is a substance that is normally found in the body, of vertebrates . Mostly in the muscles and it is a nitrogenous organic acid that provides energy to cells throughout the body, particularly muscles.
Main sources of creatine are meat and seafood. Creatine can also be prepared in the laboratory.It is mostly used for improving exercise performance and increasing muscle mass in athletes.
The use of this substance can improve the athletic performance of young, healthy people while performing high-intensity activity such as sprinting. Because of this reason creatine is used as a dietary supplement to improve muscle strength and athletic performance.
One study found that only in the U.S the sports nutrition supplements ,which 2.7$ Billion in yearly sales contain creatine.Olympic Committee and professional sports organizations have also approved the use of creatine .
In addition to improving athletic performance, creatine is also taken orally for creatine deficiency syndromes that majorly affect the brain, chronic obstructive pulmonary disease also know as (COPD) ,congestive heart failure also known as (CHF) ,depression, diabetes, fibromyalgia, Huntington’s disease.
Disease that cause inflammation in the muscles .Parkinson’s disease, disease of the multiple sclerosis, cramps in muscle, head trauma, Rett syndrome, an eye disease called gyrate atrophy, inherited disorders which affect the senses .Schizophrenia,breakdown of muscle in the spine , and recovery from surgery.
HOW DOES IT WORKS?
Creatine helps to regenerate a molecule called adenosine triphosphate (ATP), your body’s main source of energy. When creatine stored in your muscles is depleted then the production of ATP comes to a halt and your energy is decreased.Creatine supplementation increases the available fuel to power ATP, which can increase muscle strength, size and power and more importantly endurance.
Your very own body is a natural source of creatine, since the creatine is found naturally in vertebrates. The human body can produce creatine, using the amino acids arginine, glycine, and methionine. The average-sized adult male stores roughly 120 grams of this amino acid .You may have even more or less than this amount, depending on your size.
Creatine monohydrate is a crystalline, colorless compound found in muscle tissues. This is highly useful for the production of phosphocreatine, an element highly necessary to produce (ATP) adenosine triphosphate.
A range of supplements containing creatine monohydrates are available in the market, but the best is naturally occurring creatine monohydrate. Some of the foods that are rich in creatine monohydrate are:
1. Animal proteins
Especially those contained in beef, salmon, and tuna. It is found that one pound of beef consists of 5 grams of creatine monohydrate, where else one pound of red meat contains 2 grams of creatine monohydrate.They both are a good source
One pound of salmon contains around 4.5grams of Creatine.Sea foods such as tuna, sushi, and sashimi are highly rich in creatine monohydrate. One can get 5 grams of creatine naturally from diet as per eating 1 pound of beef or 2 pounds of red meat but it is not easy to digest such amount of meat regularly so athletes use creatine monohydrate supplements.
DIFFERENT FORMS OF CREATINE.
It mainly appears in three major forms they are:
•Creatine Monohydrate is regarded as the purest and natural form.
•Micronized Creatine has a high absorption rate as the particles are micronized.
•Creatine Ethyl Ester contains creatine monohydrate inclusive of ester with high absorption rates.
Supplements are an easy way of directly getting creatine in your body it is advised to take creatine before workout in sugar rich liquid for better absorption. However you can take creatine by anytime of day .
There is some concern that it could harm the kidney, liver, or heart function.If a person drinks less water while using creatine supplement he/she may develop problems related to kidney. Less water consumption may lead to kidney stone in some people . But if dosed properly and with plenty of water their won’t be any such side effects seen . For achieving something you have to take risks and with proper nutrition and proper amount of consumption no person will face any side effects and can Lift heavier and for more repetitions .
Creatine hair loss reality or myth?
Many websites and researchers say that usage or supplementation of creatine may lead to hair loss or receding hairline. But the reality is creatine can accelerate hair loss process in people who are genetically about to lose their hair after a time.No studies has shown the direct connection of hair loss with supplementation of creatine. The acceleration in the hair loss is the result of increase of DHT which is the byproduct of testosterone .
Dosage and cycling.
As per the normal dosage recommended is to take about 5 grams per day. But as per my experience I will suggest you to take 3 grams. to avoid excess water retention if you are a person weighing under 150 pounds. To avoid kidney problems one should drink at least 5 litres Of water throughout the day .
A person can use creatine while bulking and it can also be used in cutting the fat with 3 grams of dosage and as it will help you to push to more reps.Long-term use of large quantities of creatine is reported to increase the production of formaldehyde, which has the potential to cause serious side effects so it is suggested to cycle creatine for 30-45 days and then go off cycle for 15 days.