There are 2 main creatine supplementation protocols. On the one hand, taking the normal daily amount (3 to 5 g) from the first day. On the other hand, a “loading” phase, with the intake of 20 g per day for 5 to 7 days, before going back down to the amount recommended for the long term (3 to 5 g). In reality, the interest of a load is simply to saturate the creatine reserves more quickly to have the benefits, but it is absolutely not mandatory, normal supplementation will give the same effects in the end.

Both are possible and will ultimately give the same results. Stomach cramps may occur if sufficient water is not consumed along with taking creatine, so it is especially important to drink enough at the same time.

Does creatine increase testosterone?

In men, by interacting with the follicles, DHT can increase hair loss. DHT is a metabolite of testosterone. Since taking creatine does not increase testosterone, it is very unlikely that it will have hair loss as a side effect, which can be influenced by many other causes.

To store ingested creatine and that produced by the liver, our body transforms it into phosphocreatine, which is used to produce ATP. A co-product of this last step is creatinine, which will be eliminated by the kidneys. Degraded kidney function therefore does not allow this creatinine to be properly eliminated, which is why the creatinine level is often used as a marker of kidney health.

But all available studies have shown no harm in healthy people, with creatine intake simply naturally increasing the amount of creatinine eliminated. In people with kidney problems, studies have also shown no short-term problems, but longer-term data are lacking.

In addition, athletes also often have a higher blood creatinine level than sedentary people, even without supplementation. This is the natural consequence of greater muscle mass and concerns more strength sports than endurance sports. In reality, there is therefore no problem as long as the values ​​do not exceed the upper limits. Otherwise, you should talk to your doctor to analyze the other criteria of kidney health.

In healthy subjects, creatine supplementation has no particular effect on cardiovascular health. Preliminary research shows that it may be beneficial in people with heart failure, as creatine is a source of energy for heart cells. Heart failure causes dysfunction in the metabolism of creatine kinase, the enzyme that converts creatine to phosphocreatine.

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