Does Creatine Increase Testosterone?
Does creatine increase testosterone? Find out the effects of this common exercise supplement now with our informative guide.
Believe it or not, creatine and testoserone are two of the essential building blocks of building lean muscle mass and balancing hormones. It’s no surprise that around 28% of athletes take creatine in their routines, as there are many potential advantages to it.
However, it doesn’t necessarily work as you may think, and there is a lot of misinformation about creatine as a supplement. So, does creatine increase testosterone, and is there any link between creatine and sex? Here’s what you need to know!
What Is Creatine?
Creatine is a natural amino acid found in our muscles, as well as the muscles of other animals. When we consume meat, we are consuming small amounts of creatine that our bodies will use in our muscles.
Your body will store creatine as phosphocreatine in your muscles. This helps produce muscle energy for proper contractions during heavy lifting or intense exercise.
Everybody has phosphocreatine stores in their muscles to an extent. However, the more you have, the greater this effect will be. That’s why people choose to take it for athletic performance and lean muscle production.
The Different Types of Creatine
Without a doubt, the most common type of creatine used in athletics is creatine monohydrate. It’s the best-studied and the most commonly used. If you’ve never used creatine before or you’re interested in building some strength or muscle, we recommend starting with creatine monohydrate.
The second most popular type is creatine HCL. It is more soluble than monohydrate, so you can take it in smaller doses. However, it’s more expensive, less available, and less researched.
Still, creatine HCL and other creatine types will work toward the same goals. They will all help build lean muscle mass and strength when combined with the right nutrition and training regimen.
Does Creatine Work?
First, let’s start off by asking whether or not creatine actually works. Does it truly help improve strength and muscle gains? Believe it or not, the answer is an astounding yes.
Creatine is one of the only supplements proven to work as claimed. Studies show time and time again that people who use creatine in their strength training routine show a 4.4% to 10% gain in strength and muscle gains compared to those who don’t.
Moreover, 10% is quite significant when you think about it. That’s the difference between a 400lb squat and a 440lb squat. As a result, athletes choose to use it to gain a fully legal and safe competitive edge.
Believe it or not, the jury is still out on common supplements we use like BCAAs, certain pre-workout powders, and even whey protein. There simply isn’t as much conclusive evidence to suggest their benefits as there is for creatine.
Also, because it is a naturally occurring compound, creatine is widely considered safe to use in directed dosages. Still, you may experience faster weight gain than anticipated, upset stomach, dizziness, or other mild side effects. This is especially true if taken improperly.
If taken in excessive quantities, you could experience issues including kidney stones or even liver damage. However, these are incredibly rare. Always take the recommended amount and talk to your doctor right away if you experience these side effects.
Does Creatine Increase Testosterone?
Now that we understand how creatine works in our body, you can see that we’ve debunked certain myths about the substance. It’s an amino acid, not a synthetic hormone like steroids or SARMs. So, does it increase testosterone levels?
In short, the answer is no. Still, it can have a secondary effect that can lead to testosterone increases.
For example, when paired with greater athletic performance, increased muscle mass, and proper nutrition and sleep, you could see an increase in testosterone levels. Our bodies produce more testosterone when we exercise, especially with strength training.
Therefore, creatine can help increase this effect. Whether it’s helping you squeeze out one rep or motivating you to go to the gym in the first place, you could very well see testosterone increase after using creatine. While it may not be a direct causation, it can still have an effect.
How to Tell If It’s Working
While it won’t directly increase testosterone, there are some important notes on creatine and fertility. You won’t notice a difference with creatine and sex drive, but some studies of in-vitro fertilization have concluded that creatine can increase sperm production.
More research is needed to determine how taking creatine orally will impact your sperm count and motility, but this is still something to be aware of.
Beyond that, the effects of increasing testosterone naturally using creatine as an aid will only improve your sex life. Testosterone increases are the only way you’ll notice a difference with creatine and sexual stamina, so that’s a fair sign that your routine working.
Fortunately, when you increase testosterone naturally, as opposed to steroids or other enhancers, you don’t have to cycle off of it. This means you can experience creatine sexual benefits indefinitely!
How to Take Creatine For the Best Results
If you want the best athletic gains and to increase your testosterone production, there is a “right way” to do so. Here’s how to get started.
Take As Directed
There is one exception to this. You don’t have to “load” creatine the way they say you have to.
If you take the recommended dosage regularly, it will have the same results. Manufacturers have an incentive to have you waste your product so they can sell you more. Don’t worry about this.
However, it is very important that you use the recommended dosage for your body weight. If anything, start a little lower and work your way up. Pay attention to how you feel and stop taking it if you notice any of the side effects mentioned above.
Don’t Skip Days
While it’s okay to forget to take your creatine occasionally, don’t make it a habit. You should take your creatine during rest days for the best results, as this will help build high phosphocreatine levels in your muscles.
More importantly, don’t skip your training days. For the best results for your creatine and for testosterone production, make sure you train on schedule. Ideally, this will include three to five days of strength and cardio training each week.
Yes, that means you can’t skip cardio either. Cardio is essential for your overall health, but also for maximizing each strength training set. If you want the full effects of creatine, then you want to bring your muscles to failure, not your heart.
High-intensity interval training (HIIT) is perfect for increasing testosterone levels, and you can even build lean muscle mass using it. Otherwise, stick to running, cycling, jumping rope, or whatever type of cardio you prefer. Even some brisk walking on the treadmill on training days will make a world of difference.
Eat a Healthy Diet
Getting enough nutrients and calories is essential for increasing testosterone levels and athletic performance. Whole foods should take priority. Not the store, but literal whole foods.
Nuts, seeds, legumes, fruits, vegetables, whole grains, and whole dairy and meat products. These are some examples of the best food sources when trying to build lean muscle mass and increase testosterone. The wider the variety, the better.
Our bodies need proper rest and nutrients to make repairs. Make sure you take at least two rest days each week and get at least seven hours of quality sleep each night. More importantly, make sure you get enough calories every day, which you can determine using a TDEE calculator.
Avoid Unhealthy Habits
To increase testosterone and athletic performance (with or without creatine), avoid certain behaviors that can lower your testosterone levels. Most importantly, quit smoking, get outside, and avoid prolonged sedentary behaviors outside of the gym.
Vitamin D production, sleep, magnesium, zinc, and more are essential for hormone balance. Excessive screentime, tobacco, alcohol, and other bad habits are only detrimental.
If all else fails and you are still having trouble with your sexual health, check out some other natural supplements that may help.
Take Care of Your Health
Now that we’ve answered the question “does creatine increase testosterone?”, you can start making informed decisions to improve your hormone balances and sexual health. Still, lifestyle choices can only take you so far if you have an underlying health condition, so it’s best to talk to a professional.
Stay up to date with our latest sexual health tips, and don’t hesitate to contact us with any questions!