Maximizing Strength and Muscle Size with Creatine What You Need to Know

Creatine has become popular recently. Due to numerous research based studies, many athletes and fitness enthusiasts have started incorporating this supplement into their workout routines. It is known to help increase muscle mass, improve strength, and improve overall athletic performance. In this article, let us explore the connections between creatine and muscles.

Table of Contents :

1. Understanding Creatine
2. How does Creatine work?
3. Benefits of Creatine Supplementation
4. How to use creatine?
5. Choosing the Right Creatine
6. Take home message

Understanding Creatine

Arginine, glycine, and methionine are the three amino acids that make up creatine. Primarily made in the liver and, to a lesser extent, in the kidneys and pancreas. It is primarily stored in skeletal muscles, with smaller amounts found in the heart muscle, brain, and testes. The body produces about 1.5–2.0 g and is also present in food, especially in red meats, chicken, and seafood. Muscles primarily store high-energy phosphate groups as creatine phosphate. Supplementing increases ATP availability by boosting phosphocreatine stores in muscles, improving performance and training intensity.

How does Creatine work?

It works primarily by increasing the availability of phosphocreatine in the muscles. This increased availability helps replenish ATP, the primary energy source for muscle contractions during high-intensity exercise. As a result, this can lead to improved strength, power, and muscle mass gains in athletes and fitness enthusiasts, along with the appropriate training program. It affects muscle growth by improving performance, enabling longer, more intense workouts, which are crucial for muscle growth.

Benefits of Creatine Supplementation

1. Increased strength: Research repeatedly shows that supplementation increases high-intensity workout performance by improving strength and power. This is especially advantageous for weightlifters and athletes who perform explosive motions.
2. Increased muscle mass: It promotes muscle hypertrophy by increasing water content in muscle cells, creating an environment conducive to muscle growth. It also improves the production of proteins involved in muscle repair and growth.
3. Improved athletic performance: It increases the availability of ATP, allowing for more intense and longer training sessions. This leads to larger training adaptations over time, resulting in better total exercise performance.
4. Faster recovery: It has been shown to lead to quicker recovery between workouts. Additionally, this supplementation can help replenish ATP stores faster, aiding in recovery after intense exercise sessions.

How to use creatine?

1. Timing : While the timing of intake is flexible, some research suggests that taking it post-workout may improve muscle uptake. However, the overall daily intake is more important than specific timing.
2. Loading phase : Loading is commonly used to rapidly increase the storage in the muscles. This involves taking a higher dose of it for a short period, typically around 20–25 gms per day, divided into 4-5 smaller doses to be taken throughout the day for 5-7 days, followed by a maintenance dose of 3-5 gms per day. This higher intake aims to rapidly increase the muscle stores of it, allowing for quicker benefits in terms of strength, power, and muscle mass.
3. Maintenance phase : After the loading phase, a maintenance dose is usually around 3-5 gms per day, which is sufficient to sustain elevated muscle-creatine levels. Some individuals may choose not to load and instead start with the maintenance dose, although this approach will take longer to achieve maximum muscle saturation.
4. Cycling phase : Cycling includes alternating between periods of its intake and periods without supplementation. This approach aims to prevent the body from developing its tolerance, ensuring ongoing benefits from supplementation. Typically, this cycle consists of a loading phase, a maintenance phase, and a period of rest. Although there is no evidence to suggest that it is needed or the long term use reduces internal production.

Choosing the Right Creatine

1. Creatine monohydrate : It is the most researched and commonly used form, known for its effectiveness in increasing muscle mass and strength. Choosing a reputable brand and adhering to recommended dosage instructions is advised for optimal results.
2. Micronised Creatine : This is a more finely ground form than monohydrate, which may lead to better absorption and less stomach discomfort for some individuals. It is important to choose the right type based on personal preferences and goals in order to maximise its benefits.
3. Creatine Blends : This combines different forms, such as monohydrate and micronised form, to potentially improve overall performance and muscle gains. However, it is important to carefully review the ingredients to ensure they meet individual needs and goals.

Take home message

Creatine is a potent and well-researched substance that may greatly improve muscular strength, size, and athletic performance. Understanding its benefits and how to utilise it properly can help you optimise your results and attain your fitness objectives more efficiently. Just, like any other supplement, it must be used sensibly and in conjunction with a well-balanced diet and organised workout routine.

Bhumika Shyam Rakshe

PGSSFN | Sports Nutritionist