How does creatine actually increase muscle growth, beyond just enabling more reps?

While creatine does improve exercise performance by increasing ATP resynthesis, its primary mechanism for muscle growth is likely more direct. It appears to influence myogenic regulatory factors that directly affect gene transcription for muscle protein synthesis and may also decrease myostatin levels, which helps promote muscle fiber growth and satellite cell activation.

Does creatine cause bloating or water retention, and if so, how much?

Yes, creatine can cause an acute increase in body mass of about 1.5% (around 1 kg or 2 lbs), and much of this is fluid retention. However, only 15-20% of this weight gain is directly attributable to creatine uptake and associated water in the muscles. The remaining 80-85% is not fully accounted for but is likely due to digestive tract contents and general fluid retention, which can be described as bloating.

How much creatine should a 'serious lifter' take for muscle effects?

Despite some claims, the standard recommendation of 3-5 grams of creatine monohydrate per day is more than sufficient for almost all lifters, including highly muscular athletes. Research, even when scaled to muscle mass, indicates that doses up to 5 grams per day are typically enough to maximize and maintain muscle creatine concentrations. Untrained individuals might need as little as 2-3 grams per day.

Does creatine increase your genetic potential for muscle growth, or just accelerate gains?

Creatine primarily helps you reach your genetic potential for muscle growth faster by increasing the rate of gains. While it might, at the fringes, slightly raise the ceiling of achievable muscle mass (e.g., by mildly suppressing myostatin or attracting more water into cells), its main effect is on accelerating the hypertrophic response, not drastically altering the ultimate limit.

Are other forms of creatine better than creatine monohydrate?

Creatine monohydrate is the most studied and effective form, capable of fully saturating muscle creatine levels. Alternate forms (e.g., Creatine Nitrate, Creatine Phosphate, Cree-alkaline) generally do not offer superior ergogenic benefits or higher muscle creatine concentrations. Some alternative forms or micronized creatine monohydrate may offer slightly better solubility, which could help reduce gastrointestinal issues for sensitive individuals, but often at a higher cost.

Do creatine and caffeine inhibit each other's effects?

The research on creatine and caffeine interactions is limited and mixed, with some acute studies suggesting a potential inhibitory effect on performance when taken together. However, there's no strong mechanistic explanation for this. If concern exists, taking them at different times (e.g., creatine in the morning, caffeine before a workout) is a safe approach, as creatine's effectiveness isn't timing-dependent.

When is the best time to take creatine for optimal results?

Once muscle creatine stores are saturated, the timing of creatine intake is largely irrelevant. If you're just starting, taking creatine after a workout, possibly with some carbohydrates, might slightly improve absorption and uptake into the muscles. However, these minor differences in absorption rate become negligible over weeks and months of consistent supplementation.

What happens if I stop taking creatine?

After stopping creatine supplementation, it takes approximately one month for muscle creatine levels to return to baseline. The acute weight gain from water retention will also subside during this period.

Can I take my entire daily dose of creatine at once, or should I split it?

For most people, taking the entire daily maintenance dose (3-5g) at once is fine. However, if you experience gastrointestinal discomfort, splitting the dose into two or three smaller servings throughout the day can alleviate these issues. During a loading phase (20-25g/day), splitting the dose is strongly recommended to minimize GI distress.

Creatine Myths: Hair Loss, Bloating, Dosing, and More (Episode 117)

Stronger By Science

Sports6 min read183 min video

Aug 2, 2023|5,776 views|150|28

Save to Pod

Key Moments

On this page

TL;DR

Creatine myths busted: hair loss, bloating, and dosing misconceptions clarified based on science.

Key Insights

Creatine does not cause hair loss; the only study suggesting a link measured irrelevant blood DHT levels, not scalp DHT.

The idea that creatine causes bloating is partly true, as only 15-20% of the initial weight gain is from intramuscular water; the rest is unexplained fluid retention.

Creatine's primary mechanism for muscle growth is not just increased performance but direct influence on myogenic regulatory factors and myostatin.

The recommended 5g/day creatine dose is more than sufficient for most people, even large, muscular individuals, contrary to recent claims for higher doses.

Alternative forms of creatine do not offer significant benefits over monohydrate for muscle saturation, though some might help with GI issues.

The interaction between creatine and caffeine is inconclusive; some studies suggest an inhibitory effect, but the mechanism is unclear, and timing intake may mitigate any potential issues.

A BRIEF HISTORY OF CREATINE AND ITS DISCOVERY

Creatine was first isolated in 1832, and its absorption and retention in muscle tissue were established in 1912. Phosphocreatine, the biologically active form that recycles ATP for energy during high-intensity exercise, was discovered in 1926. Initially termed 'phosphagen,' its role in ATP replenishment was fully understood by the 1960s. Despite early scientific understanding, creatine only entered the mainstream as a supplement in 1992, following its association with British sprinter Linford Christie, which inadvertently linked it to steroid use in public perception.

THE MYTH OF CREATINE-INDUCED HAIR LOSS: DEBUNKING THE DHT LINK

The widespread belief that creatine causes hair loss originates from a single 2009 study on rugby players. This study found an increase in serum dihydrotestosterone (DHT) levels, a hormone linked to androgenic alopecia (male pattern baldness). However, a critical flaw in this reasoning is that *serum* DHT levels are largely irrelevant to hair loss. Hair loss is primarily driven by local DHT conversion and action within the scalp tissue, not by systemic blood levels. Numerous studies have shown no correlation between circulating androgen levels and pattern baldness, rendering the 2009 study's findings largely inconsequential for this myth.

UNDERSTANDING ANDROGENIC ALOPECIA AND LOCAL DHT ACTION

Androgenic alopecia is a localized condition. Areas of the scalp prone to balding exhibit higher levels of the 5-alpha reductase enzyme, which converts testosterone to DHT, and potentially increased androgen receptor density. This local DHT action, rather than systemic levels, dictates hair follicle miniaturization and eventual hair loss. Theories on the root cause range from reduced scalp blood flow and chronic inflammation to thinning subcutaneous fat layers, all factors that tend to worsen with age and may trigger localized DHT production. Creatine has no known impact on any of these localized factors.

THE 'DHT PARADOX' AND BOTANICAL INTERVENTIONS

The 'DHT Paradox' refers to DHT's seemingly contradictory effects: it promotes anabolism (growth) in most androgen-sensitive hair (like facial and body hair) but catabolism (miniaturization) in scalp hair follicles. Recent in vitro studies suggest this difference is due to varying secondary hormonal responses within the follicles. For example, scalp follicles exposed to DHT produce transforming growth factor One beta, which inhibits hair growth, unlike beard follicles which produce IGF-1. Interestingly, Botox, which can reduce scalp tension, is being studied as a treatment for hair loss, aligning with theories that scalp tension and inflammation play a role.

CREATINE'S MECHANISMS FOR MUSCLE GROWTH BEYOND PERFORMANCE

While creatine does acutely boost performance by enhancing ATP resynthesis, this is likely not its primary mechanism for increasing muscle growth. Other supplements that acutely improve performance (e.g., caffeine, citrulline malate, beta-alanine) do not consistently lead to hypertrophy. More direct mechanisms likely involve creatine's influence on myogenic regulatory factors, which directly impact gene transcription for protein synthesis. Additionally, creatine may decrease myostatin levels (a protein that inhibits muscle growth) and buffer free radicals, contributing to an anabolic environment more akin to the "Belgian Blue" cattle phenomenon.

DEBUNKING THE "CREATINE BLOAT" AND FLUID RETENTION

The claim that creatine causes significant bloating is a partial myth. While an average 1-kilogram (2-pound) weight gain is common upon starting creatine, only about 15-20% of this increase is directly attributable to creatine and associated water stored within muscle cells. The remaining 80-85% is unexplained fluid retention, potentially in the digestive tract or other tissues. While some classify this as "bloating," it's important to distinguish it from intramuscular hydration. The weight gain is transient, stabilizing after the initial loading phase, and it subsides if creatine supplementation is discontinued.

OPTIMAL CREATINE DOSING: 5G/DAY IS SUFFICIENT FOR MOST

The popular recommendation of 5 grams of creatine per day is already a generous, "better safe than sorry" dose. Research, notably a 1996 Holtman paper, demonstrated that 2-3 grams per day is sufficient to maintain maximal muscle creatine concentrations after an initial loading phase, or to achieve saturation over 3-4 weeks without a loading phase. Even for extremely muscular athletes (e.g., professional football players or sumo wrestlers), scaling these doses by skeletal muscle mass indicates that 5-6 grams per day would be ample. Claims for higher doses (e.g., 10g/day for muscle effects) are generally unnecessary for the vast majority of lifters, especially omnivores who already consume significant dietary creatine.

CREATINE AND CAFFEINE: INHIBITORY EFFECTS OR MISUNDERSTANDING?

The interaction between creatine and caffeine is a debated topic. Some early studies suggested an inhibitory effect, where combining both supplements did not yield performance benefits seen with either taken alone. However, there's no strong, universally accepted mechanistic explanation for such an inhibition. One theory proposes increased GI discomfort when co-ingested. Given the lack of definitive evidence, separating the intake of creatine (which doesn't need to be timed precisely to workouts) and caffeine (often taken pre-workout) might be a conservative approach, though more research is needed to confidently determine any genuine inhibitory interaction.

OTHER CONSIDERATIONS: CREATINE FOR GENETIC POTENTIAL AND ALTERNATE FORMS

Creatine likely helps individuals reach their genetic potential for muscle growth faster rather than raising the absolute ceiling. While slight increases in ultimate muscle size are plausible due to myostatin suppression, the primary benefit is acceleration of gains. Regarding different forms of creatine, monohydrate remains the most studied and effective. Alternative forms primarily tout benefits like improved solubility or reduced GI distress. While micronized creatine monohydrate can alleviate stomach issues, other more expensive forms likely offer no additional ergogenic benefits for muscle saturation beyond what monohydrate provides.

GUIDELINES FOR OPTIMAL CREATINE USAGE

For most individuals, 2-5 grams of creatine monohydrate daily is optimal. A loading phase (20-25g for 5-7 days) can saturate muscles faster but is not necessary; 3-4 weeks of daily maintenance dosing achieves the same result. If GI upset occurs, splitting the daily dose or opting for micronized monohydrate is recommended. Timing of creatine intake is relatively unimportant once muscles are saturated, though post-workout consumption with carbohydrates may slightly enhance absorption during initial saturation. The key is consistent daily intake to maintain muscle creatine levels over time.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Creatine Supplementation: Do's and Don'ts

Practical takeaways from this episode

Do This

Take 3-5 grams of creatine monohydrate per day for muscle-related benefits.

Consider a loading phase of 20-25 grams for 3-4 days (split into multiple doses) if you want to saturate muscle creatine stores faster, then switch to a maintenance dose.

Take creatine with carbohydrates to slightly improve absorption and uptake into muscles, especially if just starting.

Consider taking creatine after a workout for slightly improved uptake, though timing is largely irrelevant once saturated.

If experiencing GI issues with monohydrate, try micronized creatine monohydrate for better solubility.

If GI issues persist, split your daily creatine dose into multiple, smaller doses throughout the day.

If combining with caffeine and concerned about inhibitory effects, space out their intake (e.g., creatine in the morning, caffeine before workout).

Avoid This

Expect significant hair loss from creatine supplementation; evidence links it primarily to local scalp mechanisms, not systemic DHT levels affected by creatine.

Assume extremely high doses (e.g., 10g+) are necessary for muscle growth if you are a 'serious lifter'; 5g/day is already a generous and sufficient dose for almost everyone.

Dry-scoop creatine if you experience GI distress, as dissolving it in liquid first can help with absorption and comfort.

Confuse the temporary water retention/weight gain from creatine with true 'bloating' in the traditional sense; most of the weight gain is fluid, but not entirely within muscles.

Fund expensive alternative forms of creatine unless traditional monohydrate causes severe and unmanageable GI issues, as benefits are likely trivial and cost higher.

Common Questions

Creatine is not a steroid. The misconception originated from a British sprinter, Linford Christie, who was associated with creatine use after winning a medal in 1992, in an era of heightened doping concerns. The claim that creatine causes hair loss stems from a single 2009 study on DHT levels, but systemic DHT levels are not relevant to hair loss, which is primarily driven by local DHT conversion in the scalp.

Topics

Creatine Myths Dosing Bloating

Mentioned in this video

studyHoltman and colleagues (1996)

Classic study on creatine dosing which provided foundational data for current recommendations, showing 2-3g/day sufficient for maintenance/saturation.

mediaLove Island

A daily reality TV show, topic of personal interest.

companyEAS (Experimental and Applied Sciences)

Company that released the first consumer creatine product, Phosphagen, in 1993.

mediaThe Huberman Lab Podcast

Podcast mentioned for influencing a recent surge in popularity of higher creatine doses.

productPhosphagen

The first mass-market creatine supplement, also an early term for phosphocreatine.

conceptAndrogenic Alopecia

The most common type of hair loss, previously called male pattern baldness, influenced by androgens like DHT.

companyHims & Hers

Telemedicine companies with amusingly gendered commercials (Hers for anxiety/depression, Hims for ED/hair loss).

bookMass (Monthly Applications in Strength Sports)

A research review for staying updated on exercise science.

personLinford Christie

British sprinter who won gold at the 1992 Barcelona Olympics and was associated with creatine use, contributing to its mainstream popularity and steroid myth.

personBen Johnson

Canadian sprinter who tested positive for steroids at the 1988 Seoul Olympics, creating a climate of suspicion around athletes and new supplements.

personCarl Lewis

American sprinter and track and field athlete who competed against Ben Johnson in the 1988 Olympics.

studyAbe and colleagues (2018)

Study titled 'Skeletal muscle mass and human athletes: What is the upper limit?' which characterized muscularity in elite athletes.

studyvan der Merwe study (2009)

Cited study that observed creatine supplementation increasing DHT levels in rugby players, which fueled the hair loss myth.

organizationUniversity of Rochester Medical Center

Cited as a source for typical rates of creatinine excretion.

supplementMicronized creatine

Creatine monohydrate processed into smaller granules for improved solubility, potentially reducing GI issues.