If you're looking to build muscle and improve your athletic performance, you may have heard of creatine. Creatine is a naturally occurring compound found in muscle tissue and certain foods, and is also available as a dietary supplement. It's one of the most popular supplements used by athletes, bodybuilders, and fitness enthusiasts around the world, and for good reason - it's been extensively researched and has been shown to have numerous benefits when it comes to building muscle and improving exercise performance. In this blog post, we'll take a closer look at what creatine is, how it works, myths around creatine supplementation and the benefits and potential drawbacks of using it for muscle building.
What is Creatine?
Simply put, Creatine is a naturally occurring compound found in muscle tissue, and it is responsible for providing energy during short bursts of high-intensity exercise, such as weightlifting or sprinting. Supplementing with creatine has been shown to have several benefits for muscle building.
Let’s check them out:
Increased ATP production: Creatine helps to increase the production of ATP (adenosine triphosphate) in the body. ATP is the primary source of energy for muscle contraction, and more ATP means that your muscles can work harder and for longer periods of time.
Increased muscle protein synthesis: Creatine supplementation has been shown to increase muscle protein synthesis, which is the process by which your body builds new muscle tissue.
Increased muscle cell hydration: Creatine supplementation can increase the amount of water that is retained in muscle cells, which can lead to increased muscle size and improved muscle function.
Increased strength and power: Creatine supplementation has been shown to improve strength and power output during resistance training, which can lead to increased muscle mass over time.
Overall, creatine can be a useful tool for individuals looking to build muscle and improve their performance in the gym. However, it's important to note that creatine supplementation may not be necessary for everyone and should be used in conjunction with a well-balanced diet and exercise program, and your own research should be done around the products. Additionally, individuals with certain medical conditions or who are taking certain medications should consult with their healthcare provider before taking creatine.
What are the myths surrounding Creatine?
Creatine has always been a hot topic and you’ll find many myths and misconceptions surrounding the risks of creatine supplementation:
‘’Creatine is a steroid’’: Creatine is often confused with steroids, but it is actually a naturally occurring compound found in muscle tissue and certain foods. It is not a synthetic or illegal substance like steroids.
‘’Creatine is harmful to the kidneys’’: There is no evidence to suggest that creatine supplementation is harmful to the kidneys in healthy individuals. In fact, several studies have shown that creatine supplementation does not have any negative effects on kidney function.
‘’Creatine causes dehydration’': While creatine supplementation can increase muscle cell hydration, it does not cause dehydration. In fact, research has shown that creatine supplementation can actually improve hydration status in athletes.
‘’Creatine causes cramping’’: There is no scientific evidence to suggest that creatine supplementation causes muscle cramping. In fact, several studies have shown that creatine supplementation may actually reduce the incidence of muscle cramping.
‘’Creatine is only beneficial for bodybuilders’’: While creatine supplementation is often associated with bodybuilding and strength training, it can be beneficial for individuals of all fitness levels and athletic backgrounds. Creatine can help to improve performance in a variety of activities, including team sports, endurance events, and high-intensity interval training.
How much Creatine should you take?
The recommended creatine dosage for muscle building varies depending on a few factors, including body weight and individual response to the supplement. However, a common dosage used in many studies is 3-5 grams of creatine monohydrate per day.
It's typically recommended to take creatine after a meal or with a carbohydrate-containing drink, as this can help to increase the absorption and uptake of the supplement by the muscles. Some individuals also choose to "load" with creatine for the first 5-7 days of use, which involves taking 20-25 grams per day in divided doses, before transitioning to a maintenance dosage of 3-5 grams per day.
Additionally, always read the manufacturer's recommended dosages and to drink plenty of water to ensure proper hydration.
Finally, It's important to note that the effects of creatine can vary depending on factors such as dosage, timing, and individual variability. Additionally, creatine supplementation may not be necessary or appropriate for everyone, and should be used in conjunction with a well-balanced diet and exercise program. As with any supplement, individuals with certain medical conditions or who are taking certain medications should consult with their healthcare provider before taking creatine.
My recommended product and the creatine I personally use is Micronized Creatine Powder from Optimum Nutrition. You can use code GRIFFIN20 at checkout for 20% off your entire order.
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