It's one of the few (legal) muscle supplements that live up to the hype. It's especially effective for high-intensity training and explosive activities. In one study, users increased their muscle strength by between 8 and 14 percent. Although creatine’s role in the energy production process is its most notable trait, there is evidence that creatine can stimulate muscle growth. It does this in a couple of different ways. By allowing you to perform more work as a result of additional energy, increased protein synthesis is stimulated. Secondly, when an abundance of creatine phosphate is stored n the muscle, the muscle will hold more water in its cells and become what is known as “volumized” or “super-hydrated.” The more volumized a muscle is, it will promote the synthesis of protein as well as deter the breakdown of protein. Volumizing the muscle will also create an environment where an increased level of Glycogen synthesis will take place. Increased protein synthesis along with training will lead to muscle growth. There is also scientific evidence that shows supplementation with creatine causes muscle tears to repair themselves quicker.
Conditions
- Muscle-building
Recommendations
- 10 g of 100 percent pure creatine powder twice a day for 2 days, followed by a maintenance dosage of 2 g daily
Interactions & Side Effects
- Kidney problems. If you have kidney problems, do not use creatine
Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.
