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There are lots of myths and misconceptions about creatine’s unwanted effects.
Some are severe (“Creatine causes kidney stones”), whereas others are extra innocuous (“Creatine retains you awake”).
Such misinformation deters many from taking creatine and leveraging its numerous advantages.
On this article, you’ll study science-based solutions to the highest 10 questions I get about creatine’s unwanted effects.
1. Will Creatine Make You Fats?
No.
As I clarify in my health books for women and men, Bigger Leaner Stronger or Thinner Leaner Stronger, eating more calories than you burn is the one technique to acquire fats.
That mentioned, your weight might improve whereas supplementing with creatine for 2 causes: initially, it may possibly trigger you to retain extra water, and in the long term, it may possibly promote muscle development.
2. Will Creatine Make You Larger?
Sure.
Research reveals that creatine will increase the quantity of water held in muscle cells, making your muscle seem larger.
It additionally positively impacts nitrogen balance and the expression of sure genes, which helps you acquire dimension by boosting muscle growth.
And in order for you a 100% pure supply of creatine that additionally contains two different elements that can assist enhance muscle development and enhance restoration, strive Recharge.
(Or in case you aren’t certain if Recharge is best for you or if one other complement may higher suit your funds, circumstances, and targets, then take the Legion Supplement Finder Quiz! In lower than a minute, it’ll inform you precisely what dietary supplements are best for you. Click here to check it out.)
3. Can Creatine Trigger Zits?
There’s no proof that creatine causes pimples or makes current pimples worse.
In truth, some research means that topical creatine can enhance the pores and skin’s look by defending towards oxidative and UV injury. It could additionally stimulate collagen synthesis, tightening saggy pores and skin and decreasing wrinkles.
4. Can Creatine Trigger Hair Loss?
One study by scientists at Stellenbosch College discovered that creatine raised ranges of dihydrotestosterone, or DHT, a hormone that hastens hair loss in vulnerable males.
Particularly, they discovered that the usual protocol of taking 20 grams of creatine every day for per week, adopted by 5 grams every day for two weeks, elevated DHT ranges in male rugby gamers by ~40-to-60%.
That mentioned, the examine had a number of limitations (one being they didn’t truly measure hair loss, only a hormone usually related to it), and scientists haven’t replicated the outcomes since. Thus, there’s scant proof creatine causes hair loss.
5. Can Creatine Trigger Kidney Stones?
There’s no evidence creatine causes kidney stones, even in individuals with a historical past of kidney stones.
Equally, research shows that creatine doesn’t put undue stress on the kidneys or increase creatinine (a substance your physique creates when metabolizing creatine that may point out kidneys points) to dangerous ranges.
What studies do present, nonetheless, is that creatine doesn’t trigger kidney damage of any variety, offered you’ve gotten wholesome kidneys to start with.
6. Can Creatine Trigger Complications?
There’s no proof creatine causes complications.
A potential motive some individuals expertise complications after they complement with creatine is that they practice more durable and, thus, sweat extra, inflicting them to dehydrate, which might exacerbate headache signs.
To keep away from dehydration, drink to thirst earlier than, throughout, and after your exercise.
7. Can Creatine Trigger Excessive Blood Strain?
There’s no proof creatine causes high blood pressure.
Creatine causes your muscle cells to carry extra water. In idea, rising “intracellular water” might cause blood quantity to rise, elevating blood strain.
Nevertheless, several studies show that creatine has no vital impact on blood strain.
8. Will Creatine Make You Bloated?
Through the first 5-to-7 days of supplementing with creatine, taking a better dose of 20 grams per day can velocity up creatine accumulation in your muscle groups (a technique known as “loading”).
Should you load creatine, your physique may retain extra water than in case you took smaller doses, doubtlessly resulting in a brief feeling of bloating. That mentioned, most of this water can be contained in your muscle groups, which makes them look larger (not your stomach).
Should you’re apprehensive about this potential bloating impact, skip a loading part and take 3-to-5 grams every day as an alternative. Research reveals this can enhance your efficiency by about the identical quantity as “loading” 20 grams of creatine per day, however has a decrease probability of inflicting bloating or abdomen discomfort.
9. Will Creatine Preserve You Awake?
No.
Creatine isn’t a stimulant, so it gained’t hold you awake in case you take it earlier than bedtime.
That mentioned, some animal research suggests taking creatine reduces complete and deep sleep length.
Whereas decreasing sleep length and high quality normally harms psychological and bodily efficiency, other studies show that taking creatine makes you mentally and bodily sharper, even when sleep disadvantaged.
Whereas speculative, this might imply creatine reduces your want for sleep and offsets any damaging results of inadequate sleep amount and high quality.
10. Are Creatine Dietary supplements Secure?
Completely.
Research reveals supplementing with creatine is protected, even when taking massive every day doses (30 grams per day) for a number of years.
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Many corporations use delivery and dealing with charges to extend their revenue margins, however right here at Legion, we hate income, so our delivery is free!
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We simply . . . anticipate it . . . provide you with your a refund. No returns. No varieties. No nonsense. Holy moo cows.
Which means you possibly can say “sure” now and determine later. You actually don’t have anything to lose.
Free Worldwide Delivery & Returns
Many corporations use delivery and dealing with charges to extend their revenue margins, however right here at Legion, we hate income, so our delivery is free!
Okay, so we do dig on income, however we additionally go in for joyful prospects, and free delivery works like gangbusters. So, in case you’re outdoors the USA, your order ships free when it’s over $199.
Why the restriction on worldwide orders? Sadly, delivery overseas may be very costly, and if we didn’t require a minimal order dimension, we’d lose some huge cash. However! We’re additionally hustling to enhance our worldwide logistics and can be passing our financial savings alongside to our worldwide prospects.
Additionally, in case you don’t completely love our stuff for no matter motive, we don’t request you ship it to a PO field within the Gobi Desert by provider pigeon.
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