Creatine for Size and Strength

07 Jan 2014
07 Jan 2014 3 comments

Creatine supplementation provides a variety of benefits to anyone that is physically active. Creatine is a particularly effective supplement for those engaged in weight training and looking to add strength and size. Regular Creatine supplementation can be a potent tool to increase lean muscle mass and size. Creatine supplementation enables harder and more effective training. Creatine supplementation can improve performance, which ensures greater results are obtained from all your hard work in training than would be possible without Creatine

Creatine to Increase Strength

Creatine is one of the most effective supplements available for increasing muscle size and strength. Research has consistently indicated the benefits of Creatine supplementation to increase strength, usually demonstrated by increases in the participants’ one-rep max (the maximum weight a person can lift for one repetition, generally in bench press or squat). Gains appear to generally be between 6-25% range, which even at the lowest end of the scale is an increase that, through consistent training, will lead to significant gains.

Creatine for Muscle Size

Creatine supplementation has been proven to significantly increase muscle growth. Creatine therefore allow those who take the product faster and more substantial gains. Resarch indicates substantial gains of lean body mass of between 6-12 pounds in as little as 4-6 weeks when compared to those completing the same training protocols without Creatine supplementation.  

How Does Creatine Work?

Creatine supplementation works by raising levels of Creatine Phosphate (also known as Phosphocreatine - PCr), which increases the energy source required by muscles (ATP). During exercise the muscles require increased energy to perform explosive actions, such as lifting heavy weights. One significant reason that Creatine increases the size of the muscles is through increasing the capacity for muscles to fill with water – known as Cell Volumisation. The action of the muscles soaking up extra water from the blood stream forces them to stretch, which causes the muscles to grow at a faster rate during Creatine supplementation.

Is Creatine Safe?

Creatine supplementation has been consistently demonstrated as a safe supplement. There are some minor side effects associated with Creatine supplementation such as cramping or bloating. It is reasonable to assume that Creatine supplementation may not agree with everyone’s physiology and it is recommended that if you take Creatine and do experience side-effects to take a break from the supplement or to cut it out entirely. As a general rule however – Creatine is a safe, effective supplement for short, medium and long-term use. 

Creatine Basics

  • Creatine is the most effective and widely researched supplement available on the market today.
  • Take 6-10 grams of Creatine per day.
  • Daily creatine consumption gets results. Allow at least 4-6 Weeks to judge effectiveness of creatine supplementation.

Comments

I do Alot of strength training and wanted to up my gain, I'm a 33 year old woman, I've been using creatine for nearly 3 weeks now and have noticed increased strength, the only problem is my stomach has gone really bloated, is this a common problem and will it go only if I stop taking creatine or is there anything to stop the bloat?

Hi Emma,

I'm glad to hear that creatine is helping you with your training. Bloating is a common problem because Creatine increases the volume of water in your muscles. Any excess creatine that is absorbed and not used by the muscles is removed naturally by the body (via urine). It is this excess Creatine that causes bloating and is not anything to worry about in the short term - particularly if this is the first time you have used the supplement. As a means to reduce bloating you should try to either decrease the dose of creatine or increase the amount of water you consume (particularly at the time of supplementation but also and beyond). Hopefully, this will remedy this within a few days. Please let me know how you get on.

Hi Emma,

I'm glad to hear that creatine is helping you with your training. Bloating is a common problem because Creatine increases the volume of water in your muscles. Any excess creatine that is absorbed and not used by the muscles is removed naturally by the body (via urine). It is this excess Creatine that causes bloating and is not anything to worry about in the short term - particularly if this is the first time you have used the supplement. As a means to reduce bloating you should try to either decrease the dose of creatine or increase the amount of water you consume (particularly at the time of supplementation but also and beyond). Hopefully, this will remedy this within a few days. Please let me know how you get on.