Lifting weights as well as consuming more calories and protein than you burn and break down help you build muscle. However, if you are one who aims to increase your muscle growth potential, taking dietary supplements might be the best option for you. There are more than a dozen muscle-gain supplements out there that are worth your bank. One of the most-used is Creatine Monohydrate, or just Creatine.
What Is Creatine?
Creatine is a molecule naturally produced in the body. It is made up of arginine, glycine, and methionine—three amino acids necessary in the production of proteins. Once Creatine gets inside the muscle cells, a high-energy phosphate, called creatine phosphate, attaches to it. This is extremely crucial in the creation of adenosine triphosphate or ATP, the compound necessary for metabolism and muscle function. With more ATP, a boost in strength, speed, and muscle growth are guaranteed.
What does creatine do?
Research shows that Creatine supplementation is the most effective supplement for boosting muscle mass and strength. That is no wonder why it is one of the most known sports supplements. More and more weightlifters, powerlifters, and other athletes use it. Let us get into detail about what it really does.
1. Increase Muscle Growth
Research suggests that Creatine supplementation and creatine uptake, coupled with weight training, is effective in adding muscle mass. Subjective reports and scientific studies alike state that those who tale Creatine gain more or less 10 pounds. Researchers from the University of Queensland discovered that powerlifters who consume Creatine gained an average of at least 6—up to 11—pounds of lean body weight. Other studies also reported that it helps decrease body fat and myostatin, a protein that stunts muscle cell growth. Combined with some water weight, the muscle growth from creatine can lead to some seriously good weight gain.
2. Boost Muscle Strength and Power
Since Creatine increases the production of ATP energy, it enhances muscle strength and power. In fact, a myriad of studies conveyed significant and drastic improvements in one-rep max strength of consumers.
A one-month study professed that an 18-pound increase in bench press with a maximum of 1 rep is possible due to Creatine. Another states that Division 1 college football players attained heightened performance in squats, bench press, and power clean with around 8%, 5%, and 4% increases, respectively. Moreover, a meta-analysis in the Journal of Strength and Conditioning Research discovered that those who consume Creatine get to experience an average of 10% increase in strength compared to those who do not. Furthermore, it allows more reps with a given weight. As the same study suggests, consumers get to increase their average reps by around 15% compared to non-consumers.
3. Enhances Athletic Performance
As Creatine improve muscle growth, strength, and power, it does, without doubt, take performance to a higher level. The molecule boosts the amount of fast energy stored in the muscles necessary in performing weightlifting and every other physical activity that require high-energy input. With it, you will have more power to exhibit more and better reps!
In contrast to most drugs, Creatine is stored in the muscles for more lengthy periods. You can take this in the form of Creatine Monohydrate, Creatine Hydrochloride, and Creatine Malate, among others. The recommended dose is from 2 to 5 grams per day. For maximum gains, consume 30 minutes before and after workouts.
Do not let anything get in the way of your advances by preventing potential injuries. Hence, make sure to also arm yourself with protective weightlifting accessories.
To sum it all up, creatine is a great supplement that almost any type of athlete will see amazing benefits from. Not only will it increase your muscle size and growth, but it increases your strength and athletic performance. Taking creatine is incredibly safe and we highly recommend it for everyone, and the effects of creatine are widely studied.
While there are a ton of different types of creatine, we like to keep things simple with good old-fashioned Creatine Monohydrate. You can buy it in bulk for cheap, it's simple to use and it works great. We prefer the pills, but it's also available in flavorless powder to mix with your shakes.