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There isn’t much to indicate that creatine supplementation actually causes hair loss. In fact, much of the evidence for the link is anecdotal. This means that it comes from people’s personal testimony or experiences. However, a small 2009 studyTrusted Source in college-age rugby players found increased levels of a hormone associated with hair loss following 3 weeks of a creatine supplementation regimen. This hormone is called dihydrotestosterone (DHT). How does creatine relate to hair loss? The 2009 study in rugby players used a creatine supplement regimen involving 7 days of creatine loading, during which a higher level of the supplement was given. This was followed by a maintenance period of lower levels of creatine. The researchers found that levels of DHT increased over 50 percentTrusted Source during the loading period and stayed 40 percentTrusted Source over baseline during the maintenance period. Levels of testosterone didn’t change. It’s important to note here that the researchers didn’t observe hair loss in the study participants. Therefore, it’s unlikely that creatine supplementation itself causes hair loss.

Creatine is safe and causes few adverse side effects. There are, however, concerns over the possibility of creatine causing liver, kidney, or heart damage in high doses. If you have liver, kidney, or heart problems, consult your doctor to see if creatine is right for you. Some minor side effects of creatine include muscle cramps, nausea, diarrhea, heat intolerance, and dizziness. Stop taking oral creatine if adverse side effects worsen or don’t improve. Conclusion Creatine can boost your energy stores and increase your athletic performance, but it may cause some water weight gain. Fluid retention might be temporary, or it might continue for as long as you use creatine. However, it may become less noticeable as you build lean muscle mass.

Many people take creatine to build strength, increase endurance, enhance their athletic performance, and build lean muscle mass. But it can be taken for other reasons, too. Additionally, it can help improve some muscular disorders. creatine may improve symptoms of major depression in women, too. Fifty-two women received 5 grams of creatine a day over an 8-week period. Researchers found that the women who received creatine had improvements in their symptoms in as little as two weeks, with symptoms continuing to improve eight weeks later.

Can creatine make you gain weight? Some people are concerned that oral creatine will make them fat. Maybe you’ve heard others complain of looking plump or swollen shortly after starting the supplement. It’s true that creatine can cause some weight gain, but the weight gain may not be due to fat. There are other reason the number on the scale may have gone up. 1. Water weight Creatine can cause rapid water weight because the supplement draws water into your muscles’ cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you’ve just begun your training. 2. Muscle mass Creatine can be an effective supplement for increasing endurance and strength. Over time, you may see an increase in your muscle strength and size. Increased muscle mass will also tip the scale upward. As your muscles become bigger, water weight becomes less noticeable, and you’ll appear less swollen. 3. Non-muscle weight gain You may also be concerned about non-muscle weight gain, namely fat. But despite a seemingly rapid increase in weight, creatine will not make you fat. One scoop of creatine per day (about 5 grams) doesn’t have any calories, or at the very least, only a few calories. If you stay active and eat a healthy diet, you’re not likely to put on fat while using oral creatine.

Supplements for Bulk Supplements On a bulk, it can be tough to eat the excess calories when you don’t have an appetite. Thankfully, there are certain supplements that make life far easier. Mass gainers can be just the support you need, as they can add calories to your diet without the need to force down a meal. Creatine is another great supplement and is suited to our 4-week bulk. Your first week is a loading phase and the following 3 are ‘maintenance.’ Creatine helps aid short bursts of high intensity exercise, which means you can lift a little harder, which in turn increases hypertrophy. Creatine monohydrate could be added to any drink, such as a fruit juice or protein shake.

Fat for Muscle Building Time to debunk the fat myth! Fat is energy dense and should be a firm part of your diet. It goes without saying of course, to limit the saturated or trans fat but bulk out the healthy fats – if you don’t already, grab for the peanut butter, nuts, avocado, coconut oil, oily fish.

Protein for Muscle Mass Building Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. On a bulk, every meal should contain protein and you should aim for 2g per kg of bodyweight per day.

Carbohydrate for Muscle Mass Unlike a cut, where you need to cut down on carbohydrates, those on a bulk can and should enjoy plenty of carbs. Hence, the harder you can train, the more likely you are to build mass. Stick to wholegrains as opposed to processed refined carbs which quickly spike blood sugar and can be stored as fat. However, post-training simple carbohydrates are useful. They quickly spike insulin levels – and insulin increases protein synthesis and decreases muscle breakdown.