Does Creatine Build Muscle?

Some people are under the impression that supplements like creatine are not worth the money and cannot help build muscle and strength. They wonder “does creatine build muscle?” and then find a myriad number of excuses to avoid taking the supplement to see for themselves. The simple answer, based on decades of years of evidence, is “yes”; creatine does build muscle mass, strength, and it can even improve cognitive abilities like memory, endurance, and neuroprotection. This article will help you to understand how creatine builds muscle and how likely you are to see benefits.

Does Creatine Build Muscle for Me?

When someone asks the question “does creatine build muscle?” it stems from a desire to understand whether the supplement can actually help them! Of course, this is not selfish and it is an understandable question to have about a supplement. If you are going to risk your safety and spend money, it makes sense that you would want it to work for you. It is impossible for us (or anyone for that matter) to say just how much creatine is going to help you. Studies show that the average male and female benefits tremendously from using creatine because of how it interacts with the human body. Creatine is a molecule that is used to improve cellular function in both our brain and our body. By increasing the level of ATP (energy), it makes it possible for our body to produce more strength output and it improves our recovery and growth for muscle mass. Studies show strength output can be improved by up to 33.4% from using creatine on average. Whether you will fall above or below that depends on genetic factors. However, most people who have taken creatine will attest to developments in muscle mass even if it is hard for them to notice it themselves!

How Does Creatine Build Muscle?

One main fallacy dealing with creatine is believing that simply taking the supplement is going to make you get much stronger and build more muscle mass. This is simply not true and will not really help you if your diet is not good and your workout regimen is not intense enough. In order to develop muscle mass, you really have to have some level of exertion on your muscles. This can be done in the weight room, but it can also be done with calisthenics, gymnastics or even yoga. You will get stronger and larger muscles if you complete these tasks, but it is not going to happen in the void. Those asking themselves “does creatine build muscle?” in order to be lazy and avoid working out are not going to find many advantages.

Starting Your Creatine Regimen

If you have decided that there is ample evidence supporting creatine supplementation and there is only one real way to try out whether you can build muscle or not, then it is a good idea for you to start a creatine regimen for yourself. This can be done one of two ways; the first way is called a creatine monohydrate loading phase. This is where you take 20 grams of creatine per day for around 5 days so that your muscle and brain tissue become saturated with the creatine molecule. After saturation, you can go back down to 5 grams per day as is recommended. This is if you want to see the effects quickly; it may cause some bloating and cramping, but usually does not have any negative side effects. Alternatively, you can take 5 grams per day for around 1 – 2 weeks before seeing benefits. This will be easier on your gastrointestinal tract, but it will take longer. It depends completely on your goals, but track progress after 1 month and see what your muscle mass is like! Don't worry about the different supplements that companies are hyping just to get your money. Most of these are not going to lead you to anything really positive. It is a much better idea for you to focus on getting the right kind of evidence for yourself when it comes to building lean muscle mass. This article has hopefully helped you to get a grip on that. via Hyperion Strength http://hyperionstrength.com/pages/does-creatine-build-muscle