How To Use Creatine For Muscle Growth?

Creatine is one of the most well-researched supplements in the fitness industry as it can help with building muscle. Learn how to use creatine for muscle growth by scrolling down.

How to use creatine for muscle growth

There can be a lot of conflicting information about how to use creatine for muscle growth. Be it about when to take it, how much, besides a few myths regarding this supplement.

The most common creatine available is the monohydrate, but there are also hydrochloride, micronized, ethyl ester and kre-alkalyn. There is less research on the other types of creatine compared to the monohydrate. This is also the best, cheapest and safest bet, so stick to creatine monohydrate.

How much creatine should you take? If this is your first time, or you’ve stopped for a long period, you can implement a loading phase in which you take 20-25 grams of creatine for 5-7 days, and then transition back to 3-5 grams daily. This saturates your muscles with creatine, helping with building muscle, but you can also have the exact same effect by taking 3-5 grams for 28 days instead of 20-25 grams for a week.

What you take creatine with also helps you absorb the nutrient faster. Combine it with carbs or protein to speed up your loading phase (up to 3 days) – you can add creatine to your protein shake, add some sugar or blend in a banana. But once your muscles are full of creatine, it doesn’t matter how you keep ingesting the supplement – water, grape juice or a protein shake.

How to use creatine for muscle growth regarding timing? You should take your creatine close to when you work out. A study found that a group that took creatine gained more muscle mass and lost more body fat.

There are no conclusive studies that link creatine with hair loss. If you are prone to hair loss, likely it won’t be the creatine to blame if it happens, but more a genetic predisposition.

Now you should know how to use creatine for muscle growth. Click on Posternak’s video below to see his full explanation of this supplement.

VIDEO – How to use creatine for muscle growth

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Creatine is a popular dietary supplement that is often used by athletes, bodybuilders, and individuals engaged in strength training. It’s known for its potential benefits in promoting muscle building and enhancing athletic performance.

Here’s why creatine is considered great for muscle building:

  1. Increased ATP Production: Creatine is stored in muscles and plays a crucial role in the production of adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. By increasing the availability of creatine, you can potentially enhance your muscles’ ability to perform high-intensity, short-duration activities like weightlifting, allowing you to lift heavier weights and perform more repetitions.
  2. Improved Workout Performance: With more ATP available, your muscles can perform at a higher intensity for a slightly longer duration before fatigue sets in. This can lead to more productive and intense workouts, which are essential for promoting muscle growth.
  3. Cellular Hydration: Creatine has the ability to draw water into muscle cells, leading to increased cellular hydration. This can create a more anabolic (muscle-building) environment within the cells and potentially contribute to increased protein synthesis and muscle growth.
  4. Increased Muscle Protein Synthesis: Some research suggests that creatine supplementation may enhance the process of muscle protein synthesis, which is crucial for muscle repair and growth. This could lead to faster recovery between workouts and greater overall gains in muscle mass.
  5. Muscle Fiber Hypertrophy: Creatine supplementation may lead to an increase in muscle fiber size, particularly in type II muscle fibers. These fibers are responsible for explosive, high-intensity activities, making them crucial for strength and power-based exercises.
  6. Anti-Catabolic Effects: Creatine might have anti-catabolic effects, meaning it could help reduce muscle breakdown. This could further support muscle growth by preserving muscle tissue during periods of intense training or calorie restriction.
  7. Potential Hormonal Effects: There is some evidence to suggest that creatine supplementation might influence hormones related to muscle growth, such as insulin-like growth factor 1 (IGF-1), which is involved in promoting muscle hypertrophy.

It’s important to note that while creatine can be beneficial for many people looking to build muscle, individual responses can vary. Some individuals may see more significant benefits than others, and some may not respond as strongly to creatine supplementation. Additionally, it’s crucial to use creatine as part of a well-rounded training program and a balanced diet.

Here are some other supplements that natural bodybuilders may consider:

  1. Protein Powder: Protein is essential for muscle growth and repair. Protein powder supplements, typically derived from sources like whey, casein, or plant-based proteins (such as pea or rice protein), can help bodybuilders meet their protein intake goals, especially if they have difficulty consuming enough protein from whole foods alone.
  2. Branched-Chain Amino Acids (BCAAs): BCAAs, which include leucine, isoleucine, and valine, are amino acids that can support muscle protein synthesis and reduce muscle protein breakdown. Some bodybuilders take BCAAs before or during workouts to potentially enhance performance and recovery.
  3. Beta-Alanine: Beta-alanine is an amino acid that can increase muscle carnosine levels. Carnosine helps buffer the build-up of lactic acid during intense exercise, potentially delaying muscle fatigue and allowing for longer and more intense training sessions.
  4. Caffeine: Caffeine is a common pre-workout supplement that can provide an energy boost and enhance focus. It may also help increase endurance and strength during workouts.
  5. Fish Oil/Omega-3 Fatty Acids: Omega-3 fatty acids, found in fish oil supplements, have anti-inflammatory properties and can support overall health. They may also have positive effects on joint health and recovery.
  6. Vitamin D: Vitamin D is important for overall health and plays a role in muscle function. Some studies suggest that maintaining optimal vitamin D levels can positively affect muscle strength and function.
  7. Multivitamins and Minerals: A well-rounded multivitamin can help fill in any nutritional gaps in the diet, ensuring that bodybuilders get a variety of essential vitamins and minerals necessary for overall health and performance.

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