Creatine is a “legal steroid” that we all have heard of! It is a polarizing topic in the health and fitness industry. Creatine for muscle gain is one of the most researched supplements these days and everyone has some diverse opinions about it. Many people claim that they feel much better after they include creatine in their diets and believe that this supplement helps them get fit and build muscle.
Generally, creatine is the best to opt for muscle gain. However, we understand that there can be lots of questions regarding creatine transformation. So, let us discuss this vast topic in detail!
What is Creatine?
Creatine is said to be a naturally occurring substance commonly found in meat and fish. Further, it is also made by the human body in the kidneys, liver, and pancreas. Much research shows creatine and muscle growth are companions. It is proven to double your strength and lean muscle gains compared to training alone. Generally, creatine for muscle gain helps you get optimal energy for heavy lifting or high-intensity exercises.
Let us tell you that there are a few different kinds of creatine available, such as monohydrate, hydrochloride (HCl), and ethyl ester, however, the most talked about is monohydrate.
Chemically speaking, creatine has many properties like amino acids, which are important compounds in the human body that help build protein.
It is worth mentioning that about half of your body’s creatine stores come from the food you eat, especially red meat and seafood. The rest is made in your liver and kidneys from amino acids. So, the question that every individual asks- Does creatine help build muscle? The answer is yes, it is a fact that the more creatine we have in our muscles, the more energy we can put into our workout. This is why taking creatine for muscle gain results in better-quality workouts with less fatigue.
How Creatine Works
When we lift weights, our muscles burn a fuel, known as adenosine triphosphate (ATP). A rep usually fails when someone runs out of that fuel, thus making it difficult to complete the sets. Further, if we rest for a few minutes between sets, our aerobic system can use the air we breathe to refurbish that fuel, giving us the required energy to do another set.
To produce more ATP, one can use creatine for the purpose, creatine for muscle gain allows producing more ATP, giving the muscles more fuel, thus allowing you to pump out an extra rep or two.
Is it Healthy to take Creatine?
Various studies show that creatine is considered safe for many people. However, there are some cases in which one must take permission, these are:
- Pregnant lady or breastfeeding
- If someone has diabetes.
- Suffering from any kidney or liver disease.
- Further, if anyone has any bipolar disorder, creatine may also increase your risk of mania.
It is always recommended to talk to a healthcare professional before taking creatine, i.e. you must be sure if it’s safe for you.
Pros of Taking Creatine
As we know that creatine and muscle growth go together, studies show that taking creatine may:
- Improve an individual’s exercise performance.
- Help in muscle recovery after intense exercise.
- It helps in increasing muscle mass.
- Preventing muscle injuries or we can say reducing the severity of muscle injuries.
- Further, creating helps athletes tolerate intense activities.
- It also reduces dehydration and cramping.
- It helps in reducing muscle tightness, muscle strains or pulls.
Taking creatine for muscle gain works well for vegetarians, they may see significant muscle gains. It is so because vegetarians don’t get creatine through animal-based sources, it can be a reasonable choice. However, building up creatine levels in your muscles may take longer.
Not only this, but creatine may also benefit in several other ways, such as:
- Neurodegenerative diseases
- Diabetes
- Osteoarthritis
- Conditions that affect creatine metabolism
- Insufficient blood flow to your heart muscle (myocardial ischemia).
Creatine Intake: Results in your Body
First, it is unrealistic to assume that creatine for muscle gain shows immediate results, in fact, not a single supplement shows immediate results.
As per various experiences, one should take a 5-gram scoop of creatine per day, and they can reach full saturation in about 3 weeks. However, the quantity of creatine is something you should decide after proper consideration.
Now talking about the changes that one can experience are initial spike in weight, it can happen in 7 days. In some cases, one can experience stomach discomfort or hair loss.
If we specifically focus on the results or we can say creatine transformation, one can experience results. These are:
Increased strengths and ultimately performing more reps after 15 days (about 2 weeks) of creatine intake.
After a certain period of taking creatine, one can experience better and faster muscle recovery.
It is not all about creatine and muscle growth, it is a kind of supplement that will also impact cognitive functions, such as improved performance on short-term memory and tests of intelligence.
After a span of 30 days (about 4 and a half weeks), one can experience significant changes in their body, from increased body weight to enhanced workout regime. Nevertheless, the result depends on an individuals’ body and how you are taking creatine.
When To Take Creatine?
Many people prefer to take creatine in the morning as it is easy to habit-stack it with breakfast or other supplements. However, one can take it in their pre-workout or have it as a post-workout. It comes to the personal choice ultimately. The most important thing is to be consistent with creatine. Furthermore, it is also proven to take Whey protein or Whey Isolate after an intense workout.
In conclusion, we can say that creatine can be preferred as a supplement, however, it will be always recommended to consult a healthcare professional.
Along with this, one should take proper care of their diet and workout regime, and most importantly, the Pre and Post Workout Meal. It is advisable to make proper workout routines as per your goals and stand by it.
