Particularly on my chest (where my sweat sticks from my shirt). Not sure if it's from a change in hormones, slight testosterone boost, an increase in sweat, or a combination but everytime I get back into the gym after an extended break, I notice more acne issues. Working out will cause a temporary increase in acne. I'm gonna guess you're young, probably highschool range? If so, you're already in a prime position for acne, congrats! 2. I've never taken creatine but I did struggle with bad acne for years and researched it quite a bit. I believe the article goes more in depth on the hair loss portion.Īs far as the acne goes, I've never heard of this. If you're interested in getting into the nitty gritty details, I'd strongly recommend reading the full article, since it goes into a lot more depth than my tl dr: So, I'm clearly biased about this article, but the author is an actual expert on the topic. The author, Eric Trexler, has his PhD in exercise physiology, and most of his research is in sports nutrition and supplementation (including research on creatine). Full disclosure: the article is published on my website. That's the VERY abbreviated version (the whole article is probably a 20-25 minute read). caffeine pre-workout and creatine post-workout) should negate that interaction. If that's something you're worried about, just taking creatine and caffeine at different times (i.e. In fact, it may actually decrease incidences of heat illness and cramping when exercising in the heat (suggesting it may improve hydration status).ĩ) Creatine may make asthma symptoms worse, though that effect seems to be ameliorated by aerobic exercise.ġ0) The infamous study which found that creatine increased DHT levels (a hormone associated with hair loss) has probably been blown out of proportion.ġ1) The effects of creatine may be blunted by taking it with high doses of caffeine. However, these people tend to be the folks who had higher creatine levels prior to supplementation anyways, so they're not really missing out on anything.ĥ) Creatine supplementation can actually improve bone healthĦ) Creatine can improve brain health and mental performance, especially when you're tired or stressedħ) Most of the benefits of creatine (especially the mental and cognitive benefits) seem to be larger in vegetarians and vegans than omnivores (since they're not getting nearly as much creatine from their diet).Ĩ) Creatine doesn't cause dehydration. Your muscles will attain full saturation in 3-4 weeks anyways.Ĥ) Some people are creatine "nonresponders," meaning that creatine supplementation doesn't increase muscle creatine levels. However, it also has direct effects on signaling pathways that contribute to growth.Ģ) So far, plain old creatine monohydrate seems to work as well as other fancier (and more expensive) forms of creatine.ģ) Assuming you plan on taking creatine long-term, there's not much reason to do a high-dose creatine "loading" phase. Not Another Boring Creatine Guide: Answers to FAQs and Lesser-Known Benefitsġ) Creatine primarily works via allowing you to train harder (since it increases the supply of readily available energy for high-intensity contractions). Since there are a lot of questions about creatine on /r/fitness, I thought this article would be of interest for a lot of folks: However, creatine does a lot of other interesting stuff beyond just helping you train a little harder and build more muscle and strength. It's cheap and it has more research supporting its efficacy than any other supplement out there (except, perhaps, for protein supplements if you don't get enough protein from your diet). See the Related Subreddits section for other popular fitness-related subreddits.Ĭreatine is one of the most widely-used supplements, and for good reason.General Posting Guidelines (click for more info): No Questions Related to Injury, Pain, or Any Medical Topic Progress Posts Must Be Detailed and Useful Posts Must Be Specific to Physical Fitness and Promote Useful Discussion No Threads That Are Answered by the Wiki, Searching Threads, or Google Welcome to r/Fitness! Click Here for a one-stop shop of our most important resources.
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