The world of fitness and bodybuilding is full of myths and misconceptions, and one of the most persistent is: does creatine stunt growth?
Well, there is no scientific evidence that creatine stunts growth. Studies have shown that creatine supplementation may enhance athletic performance without hindering growth or development.
In this article, we’ll dive into the science behind creatine and growth and explore whether these claims have any truth. So, grab your weights, and let’s get started.
Does Creatine Stunt Growth: What Science Says
The available scientific evidence suggests that creatine supplementation does not negatively impact growth and development. Several studies have investigated the effects of creatine supplementation on growth and development, and none have reported any adverse effects.
On the contrary, if taken regularly, creatine may support growth: height, weight, and BMI. The survey was conducted among U.S. children and adolescents aged 2 to 19 to investigate the relationship between creatine intake and growth indicators.
The average daily creatine intake across the sample was 1.07 ± 1.07 grams. The study found that higher creatine intake was associated with increased height, weight, and body mass index (BMI) among the participants.
The participants in the highest quartile (≥1.5 g/day) had significantly higher height, weight, and BMI compared to those in the lower quartiles (p < 0.05).
Also, each additional 0.1 grams of creatine consumed per day was associated with an increase in the height of 0.60 centimeters in the simple model and 0.30 centimeters in the adjusted model.
However, more research is needed here as no solid evidence supports the claim that creatine can make you taller. The theory is that creatine can increase height by enhancing muscle mass and overall body weight.
Besides, creatine may promote growth by supporting the development and strengthening of muscles. Muscles grow and repair themselves in response to exercise, and creatine helps provide the energy needed for muscle contractions during exercise.
But, still, you should consult with a healthcare professional before starting creatine supplementation to ensure its safety and suitability for your individual needs.
Does Creatine Help Grow Taller?
There is no scientific evidence to suggest that creatine can make you taller. Creatine supplements have been shown to increase muscle mass and strength but do not appear to affect height. It helps to provide energy for muscle cells.
Some studies have shown that people who take creatine supplements may be shorter than those who do not take supplements. Creatine can cause water retention, leading to weight gain and a decrease in height.
Learn more about the connection between creatine and height.
Does Creatine Affect Growth Hormone?
The research on the effects of creatine on growth hormone levels is mixed. Some studies have shown that creatine supplementation can increase growth hormone levels, while others have shown no effect.
One study found that creatine supplementation increased growth hormone levels in healthy adults and people with growth hormone deficiency. However, other studies have found no effect of creatine supplementation on growth hormone levels.
More research is needed to determine how much creatine can affect growth hormone levels in healthy adults.
Discover more about creatine and hormonal balance.
How Does Creatine Contribute To Your Overall Growth?
Here are how creatine can contribute to growth.
Muscle mass and strength
Creatine supplementation has been shown to increase muscle mass and strength. It works by increasing the amount of phosphocreatine stored in the muscles, which helps the body to produce more ATP, the primary energy source for muscle cells. With more ATP, muscles can work harder and recover faster, increasing muscle growth.
Creatine supplements can help enhance recovery after exercise by reducing muscle damage and inflammation. Thus, it can help reduce muscle soreness and improve performance in subsequent workouts.
Creatine supplements can also help increase endurance by improving energy availability to the muscles during aerobic exercise. Therefore, you can perform better in running, cycling, and swimming activities.
Supports cognitive function
Creatine may better support your cognitive functions by improving energy metabolism and boosting your memory, attention, and reasoning abilities.
Helps with muscle wasting
How To Take Creatine To Support Your Growth?
Here are some guidelines to take creatine safely and effectively to support your growth.
Determine The Right Dosage
The appropriate dosage of creatine can differ based on various factors such as body weight, muscle mass, and level of physical activity. The recommended dose usually ranges from 3-5 grams per day.
Some experts recommend a “loading phase” in which you take 20-25 grams per day for the first 5-7 days, followed by a maintenance dose of 5 grams per day. However, this is unnecessary; many people see results with just the maintenance dose.
Time Your Creatine Intake
Creatine may be most effective when taken before or after a workout, as it helps provide energy for muscle contractions during exercise and promotes muscle recovery. However, taking creatine at any time of day can be effective if taken consistently.
Can you take creatine at night – find here.
Insufficient fluid intake while taking creatine may lead to dehydration. So, drink plenty of water when taking creatine to support your daily growth.
How Safe Is Creatine?
The safety of creatine has been extensively studied over the years, and it is safe for healthy individuals. Further, numerous studies have demonstrated that creatine supplementation effectively improves athletic performance, increases muscle mass and strength, and enhances recovery from exercise.
However, like any supplement, creatine may have some potential side effects.
The most common side effects of creatine supplementation include gastrointestinal distress and temporary weight gain due the water retention. But, drinking plenty of water and following the recommended dosage can help individuals avoid these mild side effects.
Why shouldn’t kids under 18 take creatine?
Children and teenagers under 18 should not take creatine due to limited research on its safety and effectiveness in this population. Young individuals should focus on developing healthy habits and regular physical activity to support their athletic and fitness goals.
Does creatine make you gain weight?
No, creatine does not directly cause weight gain. However, it can increase muscle water retention, which may result in temporary weight gain.
Does creatine stunt growth?
After examining the available evidence, no conclusive proof supports the claim that creatine supplementation can stunt growth in individuals. Instead, recent studies suggest that it may help in your overall growth. However, more research is needed.
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I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.