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Creatine


Emilio Escobar spitting straight science based facts 👨‍🔬


CREATINE;

What is it?

Who should take it?

How much should I take?

Will I go bald?


These are some of the most frequently asked questions I get.


What is creatine?

Creatine is a substance that is found naturally in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise.

Taking creatine as a supplement is very popular among athletes in order to gain muscle, enhance strength and improve exercise performance.

Chemically speaking, it shares many similarities with amino acids. Your body can produce it from the amino acids glycine and arginine. Your body produces around 1 - 2 grams per day which is stored primarily in the skeletal muscles.



Who should take creatine?


Creatine is suitable for anyone who wants to optimize their training. There are no contraindications for taking creatine, but some people may benefit more than others. Because creatine is made by our bodies and also ingested in foods like meat and seafood, we all have some stored. But those who follow vegan or vegetarian diets might show greater benefits from taking creatine if their regular diet doesn’t contain much.


How much should I take?


The general rule Of thumb is 3 - 5 grams per day, two ways you can take creatine to begin with is either a loading phase or steady dosing.

Because creatine needs to saturate your system it can take a while to feel the benefits, generally it takes 4 weeks to be fully in your system. A loading phase is when you take 3 - 5 grams 5 times a day for 5 days then back off and take 3 - 5 grams per day. Or you can try a steady dose approach which would mean taking 3 - 5 grams every day, both ways have the same long term affects but the loading phase will get you results faster.


Lastly does creatine make you bald? (Promote hair loss).


Yet creatine remains a target for rumors and misconceptions. Among the most powerful: That creatine causes hair loss. Research remains ongoing, but “the current body of evidence does not indicate that creatine causes hair loss or baldness,”



Either way buzz cuts are back in style and you can’t go wrong with a hat 🧢


Show this post to your moms who think it’s a steroid 🧑🏼‍🦰



(Disclaimer; Taking creatine while following a good program may make you aesthetic Af also I don’t have any association with the Mexican cartel) 👀

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