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With the rise of workout culture more and more people have been taking different types of supplements and multivitamins, creatine is one of those supplements. The creatine supplement sure helps in growing muscles and gaining strength, but does creatine make you taller? Let's find out.
Creatine is a natural substance found stored in muscles and is made in the liver, kidneys and pancreas.
This substance helps in maintaining muscle mass and can be ingested externally to supplement to fulfill your daily creatine needs if one faces deficiency or needs to put on some muscle mass and increase strength.
The source of natural creatine can be found in red meat and fish. However the most popular form of supplementing creatine is in powder form of creatine Monohydrate, ethyl ester, gluconate and nitrate.
The saying in the fitness/" title="fitness" data-wpil-keyword-link="linked">fitness industry is that creatine is the best supplement out there for anyone to add to their diet. Creatine is the most researched and studied among all supplements and has no major side effects on the human body.
The creatine compound is naturally occurring in the human body. It is made in pancreas, liver and kidneys and is stored in muscles to increase strength and stamina.
But most bodybuilders and strength athletes supplement it with ingesting externally in powdered form and this helps them put on muscle mass.
So in terms of growth in size and muscles creatine has a huge impact. Even in the post puberty phases around 35-40 years of age creatine has helped in growth of muscles. A younger body can benefit even more if creatine is added to diet early on. The accelerated growth can lead to a higher bone density and an accelerated puberty phase amongst youngsters.
The creatine compound is stored in muscles for energy and strength. When the creatine is released in the bloodstream it quickly reacts with the muscle building components and help the water retention in them which results in better recovery and retention of muscle mass.
The testosterone hormone is also boosted indirectly by creatine which can help in synthesis of new muscle fibers when broken under heavy workout.
The excess of testosterone growth can sometimes lead to a byproduct of DHT in blood which may be responsible for hair loss but this cannot be credited as creatine's fault, it was the already free-roaming, unused testosterone which caused the problem to start with.
Some studies have also suggested that the creatine compound also helps in restoring and repairing nerve cells in our nervous system, which helps in a better connection of the brain with the body. A healthy nervous system is as crucial as a healthy circulatory system for growth.
The role creatine plays in human growth is as crucial as any other essential nutrient. The building blocks of growth and development of the human body are almost dependent on each other for their effective use. If we don't intake vitamin d then calcium absorption disrupts, vitamin c helps proper absorption of protein and lack of good gut bacteria will result in waste of any good dietary plan, similarly the growth and development of a healthy body is almost unimaginable without creatine.
The proper muscle mass maintenance not only depends on protein synthesis but also on a regular hydration and testosterone supply. Creatine helps replenish the hydration needs of cells and promotes testosterone production which makes creatine a primary supplement for muscular hypertrophy.
Speaking of growth you should not just grow physically but also mentally, old age does introduce small levels of memory loss and Alzheimer's disease in severe cases. One effective nutrient that helps prevent this is creatine.
The best source of creatine for height growth is available in red meats and fish. However the evidence for creatine resulting growth in height is non-existent.
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The height of any individual grows till the end of their teen ages or a couple of years after that at best. Taking creatine-rich food in this stage can accelerate your height growth but will not surpass your genetic limitations.
Individuals below 18 also recommend that they should not supplement their creatine needs and should only rely on their food sources for creatine.
The creatine compound is easily found in food sources like red meat and fish. If you wish to supplement it then you have four options available creatine Monohydrate, ethyl ester, gluconate and nitrate.
All creatine supplements are available in powder form and each serves its distinct purpose. Creatine Monohydrate is the most studied form and is backed by many fitness experts to be the safest supplement to add in your diet.
Ethyl ester creatine is supposed to be an upgrade over the Monohydrate form because of its higher absorption rates but the results didn't reflect that. The ethyl ester creatine still needs more improvement in its recipe until that Monohydrate is the way to go.
The average endurance athlete is going to need more than just muscle mass, they need speed and high glucose level and for that creatine gluconate will be the best choice among other creatine supplements.
Creatine nitrate also shows a higher rate of absorption than creatine Monohydrate. The biggest advantage of taking creatine in nitrate compound is that it will elevate your cardio health and improve your cardiovascular system.
The creatine molecule is still studied and is being developed further to get to a perfect compound till then the best compound which is safe to take is creatine Monohydrate. It should be consumed by mixing in water and daily dose should not exceed 5-7gm.
The creatine substance is made naturally in our bodies in the liver, pancreas and kidneys. To supplement it we can take it from red meats and fishes or even get them in supplemental powdered form.
The creatine molecule is outweighing every other supplement out there it's benefis are as follows
Creatine's benefits have time and again shown that this molecule is not just a supplement, but an important building block of our lives.
The most researched supplement is not without its flaws. The cons of creatine intake are not as detrimental as taking Steroids or PEDs, they are somewhat containable and are as follows
The creatine supplement can help you improve your nervous system, gain muscle mass and strength but one thing it can't do is make you taller.
The evidence connecting creatine with height growth is not concrete. The age range for which height grows for men is around 21 years and for women is 19 years. In these ages supplementing creatine is not recommended because the young digestive system can't handle excess supplementation.
The factors like genetics, lifestyle and physical activity still remain prime deciders of how far a person will grow vertically. Having a balanced diet is more than enough to stimulate vertical growth.
Even if you did supplement creatine in growing years under proper supervision it might accelerate your height growth but will not exceed your genetics boundaries.
On the contrary, creatine helps in growth, it improves muscle mass and strength levels.
No, creatine does not make you taller.
Creatine can help you become tall in your growing years but you won't grow taller beyond your genetic limitations.
No, it is recommended that younger individuals should not supplement creatine.
No, Creatine supplementation is not safe for younger individuals, it may cause gastric problems.
Creatine supplementation will not affect your height growth even after you supplement it at age of 18.
No, creatine intake has shown no concrete evidence of height growth at the age of 20.
No, creatine can help you in a lot of physical aspects but it won't help you grow taller.
No, your body has been producing its own creatine and supplementing it cannot help you grow taller.
No, creatine is not the primary factor in determining a person's height.
Creatine will not make you any taller than your genetically predetermined height, it may help you achieve your potential but it won't help you surpass it.
No, creatine is not a hormone it is an essential nutrient which helps stimulate hormones in our body. Creatine stimulates testosterone hormone but creatine itself is not a hormone. Creatine is a natural substance found in our bodies and can be supplemented by eating more red meat or fish or in powder form of creatine Monohydrate.