Title : How creatine helps build muscle and strength
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How creatine helps build muscle and strength
is a fundamental complement in communities bodybuilding and fitness ( 2 ).
Research shows creatine supplementation can double your gains in strength and muscle mass compared to training alone ( 3 ).
This paper presents a detailed analysis of the effects of creatine on strength, energy and muscle mass test is performed.
Creatine increases energy production
adenosine triphosphate (ATP) is the most basic form of energy in the body's cells. It plays a key role in metabolism and muscle function.
Unfortunately, you can only store enough ATP for 8-10 seconds of high-intensity exercise. After that, your body must produce ATP again to match the demands of the activity ( 4 ).
Performing exercises at a maximum intensity requires more ATP per second that your body can produce ( 5 ).
This is one reason why only can run at full speed for a few seconds. ATP energy your body simply runs out.
Creatine supplements increase your body's stores of phosphocreatine , which is used to produce new ATP during high-intensity exercise ( 5 ).
In fact, only one creatine loading 6 days followed by a maintenance dose / day 2 grams can dramatically increase your muscle reserves, as shown in the following chart ( 5 , 6 ).
Further muscle creatine can then be used for ATP production, providing a small amount of extra energy before fatigue.
Conclusion :. Creatine can provide additional energy of ATP, which is vital for maximum power and strength-based activities
Creatine has other benefits for muscle function
Furthermore the role of creatine in ATP energy production, but also can improve the function of muscle cells in other ways ( 7 ).
An example is an increase in water content of its muscle cells, known as cell volume or swelling ( 8 ).
may also increase IGF-1 , a key hormone for muscle growth ( 9 ).
These changes trigger several processes leading to the formation of new proteins , then the creation of new muscle mass ( 7 , 10 ) .
Creatine may also help reduce muscle breakdown and maintain muscles during exercise. This can result in a greater amount of muscle in the long term ( 11 ).
Another long-term benefits of creatine is the ability to perform more exercises or repetitions and lift heavier weights training session ( 12 ).
Although this may not make a difference in a week, the total amount of weight lifted is a key factor in muscle growth long term ( 12 ).
The following graph shows the changes in the size of the different types of muscle fibers following supplementation with creatine ( 13 ).
Conclusion :. Creatine can cause numerous changes within muscle cells, indicating your body to build new muscle protein and increase muscle mass
Creatine increases strength and power
ATP energy is the main source of fuel for high intensity exercise.
Because creatine can increase phosphocreatine levels and therefore increase energy production ATP, it is one of the few supplements repeatedly proven to increase strength and power ( 14 ).
In a 4-week study found a 17% improvement in cycling races, an 18 pounds (8 kg) increase in bench press 1 repetition maximum and 20% higher workload underweight ( 3 ).
As you can see in the chart below, 10 weeks of taking creatine supplements also dramatically increased the power of half squat ( 15 ).
Another study evaluated based on both gym and fitness markers output power.
After 9 weeks of taking creatine, Division 1 soccer players in college witnessed the following performance improvements ( 16 ):
- bench press (one rep max): increase of 5.2%
- clean Energy (1 repetition maximum). increase of 3.8% .
- Squat (1 repetition maximum) :. increase of 8.7%
- high peak intensity anaerobic power. increase of 19.6%
- high intensity anaerobic capacity :. increase of 18.4%
most studies on creatine have found positive effects. A large review found an average improvement of 5% in strength and power ( 17 ).
Conclusion: Creatine improves many aspects of strength and power. The average increase may be around 5%.
Creatine helps build muscle
There are only a few legal supplements that can be added directly to the muscle when combined with exercise ( 14 ) .
Of these, creatine is the most effective and has the most scientific evidence ( 1 14 ).
A review of 250 studies compared the supplements most popular muscle building, as shown in the chart below. Creatine provides the greatest benefit of all of them ( 14 ).
In an 8-week study found that creatine increases muscle mass when added to an exercise regimen. Strength in the bench press was improved, along with a reduction in myostatin , which is a protein that inhibits the growth of muscle cells ( 18 ).
What's more, creatine has benefits for both beginners and more advanced lifters weight.
In a study among well-trained athletes found that creatine added 5.7 pounds (2.6 kg) of muscle mass, 24 pounds (11 kg) in the bicep curls and 70 pounds (32 kg ) to the leg press (one rep max) ( 19 ).
Research has shown creatine supplements may also help women to tone or increase strength. A study in women found a 60% greater increase in lean mass compared with a group that only trained force ( 20 ).
In addition, a review of over 150 studies reported an increase of 2.2% on average in lean body mass and a decrease of 3.2% in body fat for those taking creatine ( 21 ).
Conclusion :. Current research suggests that creatine, when combined with weight training is the most effective supplement to add muscle mass
Taking creatine for maximum gains
creatine comes in several different ways. While the latest versions of creatine show beneficial results, which are no more effective than creatine monohydrate ( 1 22 ).
Until more research has been done on these new versions, creatine monohydrate is probably the most effective and cheapest option available.
Most studies use a strategy of high dose load, which can quickly increase your muscle creatine content. Although this is not necessary, that will help you get the benefits of creatine after a few days ( 1 ).
to load with creatine, take four servings of 5 grams throughout the day for about 5-7 days. After that, take 3-5 grams per day to maintain their muscle creatine reserves ( 1 ).
The benefits you receive creatine also depend on their current muscle creatine. The following chart shows the variety of pre and post levels supplement of 16 people ( 23 ).
Those with already high creatine stores may receive less or no significant benefits of additional supplements. However, those with low reserves of creatine can see great improvements ( 1 ).
creatine smaller amounts can also be obtained from foods such as red meat . This suggests vegetarians or anyone eating only small amounts of meat can receive even greater benefits ( 23 ).
Although creatine supplementation long term is safe for healthy people, it may not be suitable for people with kidney problems or other related diseases ( 22 ).
Conclusion: The most common dose protocol is a loading phase of 5-7 days with about 20 grams of creatine per day, divided into 4 outlets. This was followed with 05.03 gram per day maintenance dose.
Should you take creatine?
As with most supplements, research shows that a small percentage of people who receive no benefit from using creatine.
may be more beneficial for vegetarians, vegans and those who do not consume much animal protein.
Although creatine is the number one supplement exercise, which only provide benefits if a plan of exercise and sensible nutrition is systematically followed.
If you weight train regularly and are looking to add muscle, creatine supplements can provide faster results while improving performance gym.
This is a very detailed article about creatine :? Creatine 101 - What is and what is
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