Benefits of creatine for muscle growthCreatine was introduced to the bodybuilding industry in early 1990. Since then, literally thousands of other supplements have come and gone. So why is he still around creatine?
The reason is that the standard of works.
Your muscles (and every cell in your body) used a substance called ATP for energy. ATP stands for adenosine triphosphate. It is a molecule called adenosine with three phosphate groups attached. In order to create the energy of the groups phosphate-breakers, which releases energy into muscle cells of muscle contraction.
This is where creatine comes in are creatine phosphate (CP) in your muscles. When a molecule of ATP loses a phosphate, CP can come and give the broken ATP molecule its phosphate. This regenerates the ATP molecule so that we can break the phosphate off, once again, to get more energy!
This cycle of CP donating a phosphate to the broken ATP molecule is only one way of regenerating the ATP molecule. Specifically, this is how ATP is regenerated during intense, short duration activities, especially those of 10 seconds or less.
This fits right to training for muscle growth. Let’s say you do a set of 5 reps on the bench press and each rep takes you two seconds to complete. That is 10 seconds of total work. During the second 10 CP it is constantly used to replenish ATP stores so that you have more energy.
This allows your muscles to work harder than you can without CP. If you are following proper nutrition and recovery program to do more work will contribute to increased muscle growth.
The first type of creatine to hit the market was creatine monohydrate (CM). This is the creatine that almost all the research has been done. CM has been shown in study after study that make you stronger and help with muscle growth. It is also the cheapest way available.
A typical recommended dosage is 3-10 CM grams per day, depending on body weight. At one point a higher dose is recommended for the first week of use (known as a loading phase), but most studies have shown that this is not necessary.
Since the introduction of CM, there have been a number of changes introduced in the market: liquids, effervescents, ethyl esters, and many more. Despite the high cost for some of these variations, none have been proven to work more effectively for muscle growth than CM.
So, how much it will enhance muscle growth? You can expect an increase of 2-3 pounds in muscle mass in the first weeks of use. You should also expect to get one or two representatives at its heaviest sets.
These are great accomplishments, but remember they are short-term increases. To maintain that the increase in muscle mass and strength will have to follow a proper training and nutrition program designed for muscle growth.