Elite Physique The New Science of Building a Better Body

Nutrition for Muscle Growth or Fat Loss
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Creatine: More Muscle but Less Hair?
Powdered creatine was first introduced to the world back in the mid-1990s. Within
a few years, creatine arguably gained more popularity, and at a faster rate, than any
other performance-boosting supplement. It became a global sensation that generated
many millions of dollars, and it still does to this day.
If you’re reading this book you’re probably a lot like me: a middle-aged guy who
wants to use every natural advantage possible to safely build more muscle. And if
you’re like me, you also don’t want to lose any hair in the process. I’ve never met
a guy who looked forward to having less hair on his head. This is where things get
tricky with creatine.
Although creatine supplementation is associated with an increase in dihydrotestosterone
(DHT), a hormone that can contribute to hair loss, no substantial body of
research shows that creatine can accelerate balding. Back in 2009, one small study
of 20 college-aged rugby players demonstrated an increase in DHT levels after they
added creatine to their diets (van der Merwe, Brooks, and Myburgh 2009). Since the
study didn’t directly measure for hair loss, it’s not enough to hang your hat on—no
pun intended. However, you only need to do a quick internet search to find loads of
anecdotal evidence that supplementing with creatine may indeed cause hair loss.
This is a classic case where research doesn’t support or refute the claim. We just
don’t know yet.
Alan Bauman, founder of Bauman Medical Hair Transplant and Hair Loss Treatment
Center, considers creatine supplementation to be “risky for those susceptible
to hair loss.” Given the tens of thousands of patients he’s treated, that seems to
be a pretty strong warning for those who are trying to keep their domes covered.
for growth, repair, and metabolic health. The quality of the proteins you eat is
essential for keeping inflammation at bay, so whenever possible, consume the
following protein sources:
• Grass-finished or 100% grass-fed beef (This means the animal was fed grass
through its entire life)
• Organic chicken breast
• Organic turkey breast
• Pasture-raised organic whole eggs (not egg whites)
• Organic dairy
• Wild fish and shellfish
Whey protein powder contains a high level of leucine, one of the three BCAAs.
Leucine increases protein synthesis and energy metabolism (Duan et al. 2016). This
is one reason whey is a popular choice for pre- and postworkout consumption
(Churchward-Venne et al. 2012). Casein is another good option, as well as a mix
of whey and casein (Traylor et al. 2019). Supplementing with protein powders,
although not necessary, has been shown to improve muscle and strength (Morton
et al. 2020). Most of my patients prefer an unflavored whey protein concentrate
that has been cold processed to keep key nutrients intact. Others prefer to drink
organic milk before and after training. In any case, use the version that feels best
in your gut.
Another advantage of a protein powder, or dairy product, is that you can read
the label to determine how much protein you’re getting. With food, you’ll need