What does creatine do to build muscle?

Creatine is one of the most important established and effective supplements when it comes to sports and muscle building. But what exactly does creatine do in muscle building? How does it work? And how can you benefit from it? Get a short overview here.

Creatine 

What is creatine?

Creatine is a peptide consisting of three amino acids - methionine, glycine, and arginine. The body will make it by itself, which is very expensive. In animal foods, especially red meat, it is abundant. However, you would have to eat about 1 kg of meat every day to get 4-5 g of creatine, which is recommended for athletes. Therefore, supplementation with creatine is so common.

One kilogram of creatine is available today for about 15 euros and lasts one year. So it's also very cost-effective. In addition, the neutral taste against which really no one can object.

But what speaks for the use of creatine? Does it really work and if so, how?

What is creatine really doing while building muscle?

It is primarily strength athletes who use creatine. Crossfitter, strength athletes, martial artists, a few triathletes. Endurance athletes rely more on L-carnitine, about which we have already reported.

To understand what creatine supplementation should do, we should look at the functions in the body. Because creatine is present in every human - about 100-200 grams of it.

Creatine is an energy carrier in the muscle and nerve cells of the body. It is short-term energy storage in which it reacts to creatine phosphate. If the phosphate is split off, energy is released. With this energy, the muscle can be moved or the nerve cell can be stimulated. First of all, creatine is responsible for energy in the muscle.

Then it makes sense, why it is taken:

# 1 More energy

Who takes creatine, increases the body's creatine pool. The body is lazy in the formation of amines such as creatine and carnitine - if he gets it through the food, then he takes that, so he saves energy. The creatine increases the levels in the muscle cells and thus the energy capacity in the case of muscle tension. During training, athletes with higher levels of creatine stores have higher overall maximum strength and short-term endurance.

The creatine phosphate storage is empty after about 1-2 minutes, which corresponds to a sentence when "pumping". After a 1-2 minute break, they have mostly filled again.

Those who have more creatine can tend to work longer and lift more weights in each set. This increases the training stimulus and thus also the muscle growth.

# 2 More volume

Creatine pulls water into your muscles. These look a bit more plump and firmer - "inflated". This not only has visual benefits: The water in the muscle increases the storage of starch - and the increased water pressure increases the growth of the muscle.

# 3 More concentration

Nerve cells also have creatine stores. Little is known here in comparison to muscles. But one knows: Here creatine is stored and consumed. Creatine can increase concentration, which is certainly beneficial during training. Because so you can train more effectively.

# 4 Increases Testosterone

Since you are happy even more directly on the daily creatine dose! Studies have shown that this can increase testosterone levels. More testosterone (growth hormone) also means increased muscle growth.

Which intake is recommended?

Previously, the creatine loading phase was the ultimate. In a short time (1-2 weeks), the body was completely charged with up to 30 g of creatine daily. Today we know that this has no added value compared to "normal" intake of 3-4 g daily. The body takes only a part of it and gradually increases its creatine memory.

3-4 g daily is ideal and easy to administer the dose. Personally, I take creatine every day I think about it. This is usually 3-4x per week. I do not think about it every day, but mostly. Then I take a scoop of creatine with a sip of water. But I'm not crazy that I have to take it every day if you understand

Conclusion - creatine for muscle growth

Creatine is a low price and effective supplement for those who want to increase their athletic performance. Personally, I take it every day and primarily to increase my memory. What helps me a lot is magnesium, sufficient proteins, B vitamins, and so-called Brainfood. Curious? Have a look 🙂