Creatine is the most effective supplement for increasing muscle mass and strength .
It is a fundamental supplement in the bodybuilding and fitness communities .
Research shows supplementing with creatine can double your strength and lean muscle gains when compared to training alone .
Research shows supplementing with creatine can double your strength and lean muscle gains when compared to training alone .
Creatine Enhances Energy Production
Adenosine triphosphate (ATP) is the most basic form of energy in your body's cells. It plays a fundamental role in metabolism and muscle function.
Unfortunately, you can only store enough ATP for 8–10 seconds of high-intensity exercise. After this, your body must produce new ATP to match the demands of the activity .
Performing exercise at maximum intensity requires more ATP per second than your body can produce.
Performing exercise at maximum intensity requires more ATP per second than your body can produce.
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This is one reason why you can only sprint at full speed for a few seconds. Your body's ATP energy simply runs out.
Creatine supplements increase your body's stores of phosphocreatine, which is used to produce new ATP during high-intensity exercise .
In fact, just a 6-day creatine load followed by a 2 gram/day maintenance dose can drastically elevate your muscle stores .
The extra creatine in your muscles can then be used for ATP production, providing a small amount of extra energy before fatigue sets in.Creatine supplements increase your body's stores of phosphocreatine, which is used to produce new ATP during high-intensity exercise .
In fact, just a 6-day creatine load followed by a 2 gram/day maintenance dose can drastically elevate your muscle stores .
Creatine Has Other Benefits for Muscle Function
In addition to creatine's role in ATP energy production, it may also improve the function of your muscle cells in other ways
One example is an increase in the water content of your muscle cells, which is known as cell volumization or swelling . It may also increase IGF-1, a key hormone for muscle growth .
These changes trigger several processes that lead to the formation of new proteins, subsequently creating new muscle mass
Creatine may also help you reduce muscle breakdown and retain muscle during exercise. This may result in a greater amount of muscle in the long-term
Another long-term benefit of creatine is the ability to perform more exercises or repetitions and lift heavier weights per training session
Although this may not make a difference in one week, the total amount of weight lifted is a key factor in long-term muscle growth
The graph below demonstrates the changes in size of different types of muscle fibers following creatine supplementatio
Creatine Has Other Benefits for Muscle Function
In addition to creatine's role in ATP energy production, it may also improve the function of your muscle cells in other ways
One example is an increase in the water content of your muscle cells, which is known as cell volumization or swelling .
It may also increase IGF-1, a key hormone for muscle growth .
These changes trigger several processes that lead to the formation of new proteins, subsequently creating new muscle mass
Creatine may also help you reduce muscle breakdown and retain muscle during exercise. This may result in a greater amount of muscle in the long-term
Another long-term benefit of creatine is the ability to perform more exercises or repetitions and lift heavier weights per training session
Although this may not make a difference in one week, the total amount of weight lifted is a key factor in long-term muscle growth
Creatine Enhances Strength and Power
ATP energy is the main fuel source for high-intensity exercise.
Because creatine can increase phosphocreatine levels and therefore increase ATP energy production, it is one of the few supplements repeatedly proven to increase strength and power
One 4-week study found a 17% improvement in cycling sprints, an 18-lb (8-kg) increase in bench press 1-rep max and 20% greater work load at a lower weight
As you can see in the graph below, 10 weeks of taking creatine supplements also drastically increased half-squat power .
After 9 weeks of taking creatine, Division 1 college football players witnessed the following improvements in performance :
Bench press (1 rep max): 5.2% increase
Power clean (1 rep max): 3.8% increase
Squat (1 rep max): 8.7% increase
High-intensity anaerobic peak power: 19.6% increase
High-intensity anaerobic capacity: 18.4% increase
Most of the studies on creatine have found positive effects. One large review found a 5% average improvement in strength and power
Power clean (1 rep max): 3.8% increase
Squat (1 rep max): 8.7% increase
High-intensity anaerobic peak power: 19.6% increase
High-intensity anaerobic capacity: 18.4% increase
Most of the studies on creatine have found positive effects. One large review found a 5% average improvement in strength and power
Creatine Helps You Gain Muscle .
How to Take Creatine for Maximum Gains .
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Should You Take Creatine ?
As with most supplements, research shows that a small percentage of people do not receive any benefit from using creatine.
It may be most beneficial for vegetarians, vegans and those who do not eat much animal protein.
And although creatine is the number one exercise supplement, it will only provide benefits if you consistently follow a sensible exercise and nutrition plan.
If you regularly weight train and are looking to add muscle, creatine supplements may provide faster results while improving gym performance
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