Creatine supplementation is one of the most common methods of dietary support, which is aimed at increasing the body’s performance. Silhouettes sports, strongmen, people who practice endurance and fitness, as well as people who work mentally use supplementation with this compound to significantly improve their work performance. Its popularity caused that there are many myths on the internet and in the gyms, which still need to be corrected. What facts should we know about creatine?
1. Does creatine help increase strength?
The mechanism of creatine action consists in storing it in the form of phosphocreatine, which is a support for ATP resynthesis. This is important information from the point of view of generating strength, because supplementation with this compound is able to increase the work of anaerobic muscle by up to 15%. This means that during supplementation you should notice an increase in strength regardless of whether your training is directed towards its construction.
2. Does creatine build muscle?
Definitely yes! It is the only supplement that exhibits such a strong anabolic effect, allowing our muscles to accumulate more energy substrates and water, which translates directly into stimulation for their growth.
What’s more, creatine supplementation influences hormone levels such as IGF-1 and myostatin level. It also increases the signaling of satellite cells as well as prevents catabolism. All this is made into a whole that will keep our muscles and stimulate their growth.
3. Does creatine not pump us only with water?
Many people claim that creatine only causes water retention in the body, hence supplementation does not give real body mass gains. Looking at the problem logically – the human body consists of about 75% of the water, so the mere statement that creatine pumping us with water at this moment loses its value.
However, creatine also stimulates protein synthesis, making our body eagerly builds new proteins and rebuilds damaged structures by thickening them. What’s more, as mentioned in the previous sections, creatine tilts the hormonal scale in a direction that promotes muscle building.
4. Does creatine support regeneration?
Creatine supports the resynthesis of ATP and contributes to the reduction of muscle soreness. It can therefore be presumed that it carried the rate of regeneration, causing damage to fibers after training are not so severe. What’s more, the ability to accumulate more glycogen will promote faster muscle readiness to make the effort.
5. Does creatine also support endurance training people?
Yes. However, its operation in this field is somewhat limited, and it works more as a supplement supporting strength or silhouette disciplines. Endurance training people will benefit more from supplementation with beta-alanine or citruline, for example.
This is related to the fact that some people naturally accumulate significant amounts of creatine in the body, hence the additional supply in the form of a supplement does not impress them. What’s more, the researchers point out that the proportions of muscle fibers will also matter. People with an advantage of slow twitch fibers will respond to creatine quite poorly.
Read also: 5 reasons why you should use creatine
7. What form of creatine is the best?
It is now recognized that the most effective form of creatine, the most bioavailable form of HCL. Creatine hydrochloride is characterized by the fact that its effective dose is 2-3 times less than the classic mono. What’s more, it does not burden the digestive system by quickly saturating the cells with creatine.
8. Does loading with creatine make sense?
Yes. Charging with creatine is useful when, for example, we plan a short creatine cycle or we need to use greater glycogen compensation. Doses of 15-25g per day of classic mono will allow us to saturate the organism with this compound within 5-7 days. What’s more, combined with the right carbohydrate loading strategy, we’re able to accommodate 20% more glycogen in our body.