2017, ‘How Creatine Helps you Gain Muscle and Strength’, Healthline, accessed 26 April 2023, ĭunn, J et al. The best creatine supplements for muscle gain and strength During training, supplementing with creatine can help you reduce muscle breakdown, which can lead to a greater amount of muscle growth in the long term while also giving you the fuel to endure longer sets and repetitions, while even lifting heavier weights during your sets (Mawer, R. Ĭreatine is known to increase the water content in your muscle cells, which can improve the volume of your muscles, presenting the appearance of bigger and fuller muscles.įurthermore, creatine can increase the IGF-1 hormone, which plays a critical role in muscle growth. This included improved strength and muscle mass in resistance training, while myostatin levels (a protein that inhibits muscle cell growth) were also reduced (Saremi, A et al. In fact, one particular 8-week study found that creatine could increase muscle mass when incorporated into a regular workout routine. One of the best things about creatine is that it is suitable for anybody, from beginners to advanced weight lifters. How does creatine help build muscle? We’ve touched on it already, but let’s make it clear. This is the question we know you’ve been waiting on.
With long-term usage, creatine can assist with muscle fibre growth, signalling key biological pathways while supporting your training performance (Mawer, R. It is one of the best options available if you’re trying to capitalise on your hard work at the gym and accelerate muscle growth. Ĭreatine has been shown through research to significantly increase lean body weight and muscle size. Creatine supplementation can increase the ratio of phosphocreatine in skeletal muscle tissue, which can improve the limit for rapid ATP resynthesis during repeated, high-intensity exercise (Wu, S et al. Ĭreatine is one of the most reliable supplements when it comes to increasing strength and power output because of its role in ATP energy production. Creatine can also alter certain cellular pathways that lead to new muscle growth (Mawer, R. The most obvious method is the way creatine supplements can increase the water content in your muscles as the cell volumisation helps to increase muscle size. That ATP is broken down during intense exercise to produce energy.Ĭreatine is famous for its ability to facilitate added muscle mass.
When it comes to the benefits of creatine, you’re not just going to condense it into one sentence because there are A LOT of benefits when it comes to supporting muscle growth.Īs we touched on above, creatine works by increasing your muscles’ phosphocreatine stores, which in turn promotes the formation of ATP. The ATP provides the energy required for muscle contractions and blood circulation and can promote increased strength and power output during intense exercise. ATP is the source of energy that is used and stored at a cellular level and is commonly referred to as the “energy currency” of the cell (Dunn, J et al. As you’ve probably heard through gym talk and social media, creatine is excellent when it comes to building muscle and increasing volume.Ĭreatine turns into creatine phosphate in the body, which in turn transforms into a substance called adenosine triphosphate (ATP).
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