Does Creatine Build Muscle? Get The TRUTH….
Soooo, you wanna know does creatine build muscle or not?
Cool, we’ll help you out…
I’ll tell you the answer to that, as well as the reason I’ll take high-quality creatine for the rest of my life and even the perfect supplement to mix it with for better lean muscle tone and stronger workouts.
So let’s get to it.
First, What is Creatine?
If you’re asking “does creatine build muscle”, it becomes obvious you’ve likely heard great things about it, atleast the high quality pure creatine (we prefer micronized), it’s one of the most talked about and most studied nutritional supplements in history, even if you aren’t a workout warrior you’ve probably heard of it.
It’s a blend of amino acids generated by the kidney, liver, and pancreas. Contrary to idiotic belief, creatine isn’t a steroid (not even close)–it is a completely natural substance that is found in fish, red meat and in your very own muscles.
How Does Creatine Work? Does Creatine Build Muscle…
To understand the question of “does creatine build muscle or not”, it helps to know how it actually functions in your body.
Creatine reduces workout fatigue by carrying Adenosine triphosphate into your cells, Adenosine triphosphate or ATP is the compound your body uses for energy production. For a muscle to contract, a phosphate molecule is broken off from ATP, the more ATP you have in your body the more workload you can take on to push heavy weights on the bench. Period.
So now, instead of banging out 3 sets of 8 reps, you are able to push 5 sets of 8 reps. It’s just an example but you get the point. Over the continuous months and weeks, that added workload helps you build lean sexy muscle, workout more intensely, and become a more athletic version of yourself.
Facts & Myths About Creatine Explained/Exposed
Does Creatine Build Muscle facts & Myths – High-quality creatine has it’s advantages and disadvantage like everything else. But some people think it’s going to make you look like a musclehead, while some folks think it’s completely useless. They are both WILDLY misinformed.
I’ve taken it for over 15 year and have researched it far more than I probably needed to. Anyway, let’s destroy some of the dumb myths.
Claim #1: Creatine Is Much Like Anabolic Steroids.
Myth. Steroids are unnatural synthetic drugs that work much in way that testosterone works, steroids are illegal in the U.S. and prohibited professional sports and in the Olympics.
Steroids are a hormonal drug that causes drastic changes to even the bone structure of humans and is dangerous to use, creatine is a non-hormonal legal dietary supplement that is proven time and time again to be safe in adults. Does creatine build muscle? It can help you in your efforts, but NOTHING like steroids does, steroids can make you freakishly muscular (GROSS!). Apples and oranges my friend, apples and oranges…..
Claim #2: Weight Gain Is Caused By Creatine
Fact. But that’s OK. Of course your actual muscle gains will come after you bust your butt in the gym and eat correctly. But you’ll notice slight water-weight gain at first because creatine pulls H2O into your muscles, which causes some water-weight gain and makes muscles seem fuller.
Creatine is a molecule with an extremely strong attraction for water, don’t trip out, this is not a guarantee that you’ll see a lot of water weight because no two individuals will have exactly the same results. Weight gain of about 0.8 to 2.9 percent of body weight in the first few days of creatine supplementation happens in about 2/3 of users. (Enjoying this article about Does Creatine Build Muscle? Check out our Best Supplement Combination article!)
Claim #3: Creatine Will Build Lean Muscle Without Hitting The Weights
Myth. Wrooooooong, wroooooooooooooooong! I will happily shoot this myth out of the sky. If anyone thinks taking creatine and sitting on the couch playing the hottest new video games is going to build lean muscle, they are nuts. Creatine will assist your efforts if you are intent on working hard with the weights, lifting and gradually building lean muscle. But if you aren’t hitting the weights, you’re wasting your time and money.
Claim #4: Creatine Helps You In Endurance Sports
Myth. Unfortunately, this is not true. Creatine works on specific types of muscle fibers, it’s great for helping an athlete use fast-twitch muscle fibers more forcefully (think of a boxer punching or baseball player swinging a bat for example), it isn’t very useful for sportswomen that are mainly relying on their slow-twitch endurance muscle fibers (marathon runners for example).
To put it plainly, if you are an endurance athlete and you are not doing something that involves the quick-twitch muscle fibers, you won’t benefit from creatine. Sorry…
Claim #5: Creatine Makes Your Muscles Look Puffy & Softer
True (at times). For normal creatine monohydrate, this can be true. As the creatine hydrates your body, it causes water to be sucked into the muscle.
The extra water makes your muscles look bigger, but in addition, it makes your body look a bit less defined and cut.
It’s a fair trade-off in my opinion.
If that slight puffiness freaks you out, take creatine during the autumn and winter while you’re covered up a bit more and stop taking it in the summer when you’re showing more skin.
Personally, I’ve found that my level of puffiness changes by which brand I use, I suggest you test different brands.
Claim #6: Creatine Supplementation Doesn’t Work For Everybody
True. This is undeniable and true, some people don’t get any effect from creatine, but fortunately this isn’t the case for most people. One important thing to know about creatine is that some individuals already have high amounts in their muscles naturally.
Your diet makes a difference as well. As I told you earlier, creatine occurs naturally in meats. Fish and meat eaters are less likely to react as dramatically to creatine than vegan bodybuilders, who have low amounts of creatine in their diet.
The structure of your muscle make-up also is a factor. Most folks have about 50 percent fast-twitch fibers (responsible for sprinting and jumping) and 50 percent slow-twitch fibers (responsible for endurance exercise). These people normally get an effect from creatine, but individuals with 70 percent fast-twitch and 30 percent slow-twitch muscle will find even greater effects.
Claim #7: You Will Lose Your Muscle Gains When You Come Off Creatine
Myth. Some lifters aren’t wondering does creatine build muscle or not. They know it definitely helps but want to know if they aregonna KEEP their muscle gains. There is a lot of confusion about what actually happens when you quit taking creatine.
Some people think they are going to instantly lose all of their hard-earned muscle the second they run out of creatine. No, the only thing you will lose is some water.
You need to realize that intramuscular water weight is separate from your lean muscle gains.
Your muscles may appear a bit smaller because the amount of water in your muscle will drop a little, but the actual question is, “Will you keep your strength & lean muscle mass when you stop using creatine?”
I’m here to tell you firsthand that the response to that question is definitely YES.
Once you’ve built the muscle, provided that you continue to lift weights, you are going to keep it.
Claim #8: Will Creatine Cause Muscle Cramps Or Harm?
Myth. This is perhaps the most overblown creatine myth among lifters.
In a recent and quite big study, creatine supplementation didn’t result in increased prevalence of cramping among athletes. Actually, the groups using creatine actually suffered from less cramps than the non-creatine group.
If an athlete who happens to be using high-quality pure creatine gets a muscle cramp they will point the finger at their creatine use, when in reality the cramp is most likely due to lack of hydration, improper electrolyte balance, or variety of other factors that can lead to cramping up.
In a similar vein, many athletes erroneously believe that creatine will heighten their risk of getting injured. Yet, research has shown that the likelihood of injury does not increase with creatine usage.
Quite to the contrary really; a study conducted using 72 NCAA division 1 football players as subjects found that the athletes supplementing with creatine experienced a lower amount of muscle tightness, less muscle cramps, muscle strains, dehydration and overall injuries.
I’m going to go off my personally experience and the words of the science geeks (I’m one too) and say that creatine doesn’t cause cramping.
Claim #9: Creatine Can Give You Upset Stomach
True. – But it is uncommon. Before worrying about does creatine build muscle, some are worried about getting a bad stomach from it. Creatine studies show that only 5 to 7 percent of people experience either diarrhea, stomach aches, or both from creatine use.
Claim #10: You Don’t Need To Load Creatine
True. Some people will tell you that taking 20 grams a day for a week or 7 grams a day for a month are needed to load the muscle with creatine before you drop down to maintenance servings of 5 grams per day.
This was all started by the supplement companies to make you burn through your supplements faster and need to buy more creatine even sooner than normal. I’ve done it both ways, I’ve done a heavy loading phase, no loading at all, and a couple days of loading.
I’ve found that a 2-3 days of taking 10 grams per day was just as good of a loading phase as the ridiculous amounts you are told to take in other places. In fact many times I don’t load at all, just lift and take your 5 grams per day, you muscles will suck that creatine up quickly.
As Long As I’m Lifting I’ll Be Taking Creatine – Here’s Why
Creatine works wonders for me and my fitness goals. Does creatine build muscle? It helps, that’s for darn sure. I have more energy and strength, that power gives me extra motivation for the next workout. You know that feeling when you leave the gym and you are already aching to hit the weights again? I LOVE THAT!!! When I am downing my post workout protein shake, I know that the creatine I mix in is helping me with recovery and it’s also half of the most amazing bodybuilding stack I’ve used over the last 15 years. So I have no choice but to keep the most famous workout supplement in bodybuilding on my shelf and in my cup. So does creatine build muscle for you? Let us know in the comments.