After one Study from the United StatesCreatine supplementation increases sporting performance. Does this mean that taking creatine can help build muscles?

In this article we will discuss what creatine is, his guys, how it affects muscle mass and other health advantages that can offer.

Creatine: an overview

Creatine results from the combination of two amino acids, namely arginine and glycine. Interestingly, creatine is of course produced in the body, especially in the liver, kidneys and pancreas.

According to the Journal of the International Society of Sports Nutrition, Creatine, one of the sporting nutritional supplements, is an effective way to get an effective method for athletes and health enthusiasts improve physical performance.

In addition to creatine preparations, this amino acid connection is also used in food and animal protein.

Creatine preparations are rich in amino acids that can help improve general health, especially muscle function.

In addition, 95% of creatine can be found in her muscles.

The stored creatine is also known as creatine memory or phosphocreatine.

Taking creatine preparations also leads to increased creatine shops.

Finally, the higher creatine storage, the higher production of adenosintriphosphate (ATP).

As we all know, ATP is an energy molecule that is responsible for increasing your energy levels for muscle contractions.

Creatine supplementation and muscle mass

One of the reasons why bodybuilders take creatine dietary supplements is that they want to increase their lean mass.

But does a creatine supplement offer muscle building effects?

After one Clinical study from the USAIt was reported that creatine contributes to increasing muscle mass and muscle strength better than leading them alone.

In addition, taking creatine increases the ATP production.

This ATP production is one of the processes that can also build muscle.

In A Report from BelgiumAn increase in ATP production can lead to the formation of new proteins. As we all know, proteins are needed to build muscle.

Based on one Study from CanadaCreatine increases her growth hormone.

After all, this can help to improve healthy mass body mass and muscle growth. In this study it was also reported that creatine reduces muscle breakdown.

Remember that muscle waste can cause muscle thinning.

If you have this condition and train, you only lose muscles. In the long run, this can reduce your ability to train and train efficiently.

In another Studying from New YorkThe muscle building effects of creatine nutritional supplements or other sporting nutritional supplements cannot be seen overnight.

You can observe changes within a week and if you do a highly intensive exercise again and raise heavier weights, this would be the time that occurred muscle growth and mass.

Creatine, muscle growth and lean mass

In A Randomized controlled study from IranHow creatine increases the mass is connected to muscle growth. In this study, creatine preparations can reduce myostatin.

To understand better, Myostatin is a protein that inhibits the growth of the muscle cells.

If you have a lot of it in your body, your muscle fibers are also prevented from building up new muscles.

If you are only a beginner in creatine consumption and worry about whether these nutritional supplements have their effect, they do not make themselves because according to the above study, advanced weight lifts and beginners can effectively increase their mass.

However, it is important to always complete proper training when you take creatine.

In A Clinical study from BelgiumIt was reported that healthy adults who completed creatine income and strength training could increase their lean body mass more than those who had trained alone.

Types of creatine for muscles

There are different forms of creatine, and each of them somehow offers different effects for the lean mass.

In this section we become some of them and how they influence the muscles of the body in different ways.

1) Creatine monohydrate

Monohydrate is the most stable form of creatine.

Since there are many studies about it, many health enthusiasts prefer it to other forms.

Studies suggest that the Monohydrate form Not only increases the lean mass, but also increases the size of the muscle fibers and helps muscle repair.

In this study, healthy people were asked to take creatine.

One group is referred to as preliminary care and the other post soup is referred to.

The results showed that the effect of creatine monohydrate on fat -free mass in healthy people is higher under the track.

This simply means that this is also important if you want to better increase the lean mass.

In addition, it is also easy to take the monohydrate form.

You have to follow a load phase to fill your muscles with creatine.

This phase usually takes a week.

Then switch to your maintenance dose.

It is important to know how much creatine your body is needed because too much of it can have some adverse effects.

2) Creatine HCL

Some people also consider creatine HCL for muscle growth and mass.

However, creatine hydrochloride influences your muscle differently.

Compared to other forms, creatine is more absorbable.

It increases the muscle endurance in the same way as others, but it only delivers small amounts of creatine to its muscles.

3) creatine ethyl ester

If you want to increase the creatine -bioavailability of creatine, this form may be what you are looking for.

However, it delivers less creatine on her muscles.

Even with high doses, creatine ethyl esters cannot fill her muscles much.

Other advantages of creatine nutritional supplements

Apart from the improvement of your muscle health, the use of creatine is also associated with other health advantages.

Some of them are discussed in this section.

1) regulates the blood sugar level

After one Study from MassachusettsCreatine helps to regulate the blood sugar level.

It is increased by increasing the function of the molecule that is responsible for drawing sugar in your muscles.

In another Study from BrazilThose who earn creatine and after a high intensity exercise reduce their blood sugar level more than those who only trained.

This means that creatine is a potential therapy for diabetes.

2) improves perception

Creatine can also improve perception.

After one Study from AustraliaParticipants who took creatine preparations for 5 weeks were able to cut better under memory tests even under pressure compared to the placebo group.

3) improves mental health

Fear and stress are common, but if you fight these mental health problems such as depression, it is interesting to know that the creatine supplementation can help you.

In one Study from South KoreaPeople with depression reported that in just 2 weeks after taking 5 grams of creatine they recorded an improvement in their symptoms based on body weight.

These improvements took up to 8 weeks.

Last thoughts

In fact, it is effective to take creatine nutritional supplements if you want to build muscle.

In general, many factors promote the establishment of new muscle proteins.

The higher creatine you take, the higher the storage of ATP and creatine.

After all, this can lead to an increase in the production of muscle fibers that can build muscle.

There are three main types of creatine.

Among them, the monohydrate form is preferred the most due to its stability.

Finally, the use of creatine requires proper resistance exercise.

Without one of them, the improvement in muscle function may not be seen.