Does creatine help build muscle?
No. No it doesn’t. Not the answer you expected? Creatine does in fact not build muscle. This bit of folklore probably came about when people supplementing with creatine and lifting started growing more rapidly. It merely gives you the potential to have enough energy in your muscle fibers, provided you have enough mental toughness, to get one more repetition in. This extra rep, or extra set, is what builds muscle. Your dedication, your investment, not by ingesting creatine alone.
Creatine is not a steroid, or a wonder drug that gives you free rewards unless you push yourself alongside it. It is a compound of three amino acids, arginine, glycine, and methionine. Roughly half of the creatine in our bodies comes from our diet. It appears as though meat is the primary source as the list includes lean red meat, fish, and wild game. The rest of our creatine is manufactured by us. Vegetarians take note. Exercise and diet play the most significant roles. Supplementing with creatine is part of that.
What can it do?
When used in conjunction with an exercise program and a proper diet, meat or veggies, creatine has been tested and shown to get results. One study group demonstrated an average gain in strength of 5-15%, an increase in the number of repetitions to failure of about 7.5%, and an increase in the amount of work done, or energy expended, during sprint performance testing. Another creatine study group increased their number of reps by 14% and had a gain in maximum strength of 8%. As far as endurance athletes go, the studies are not as complete, but there are some results. In one research study anaerobic power was increased by 18% but had no impact on aerobic metabolism.
Conclusion
Creatine is not a miracle drug. If you expect to only supplement with it and achieve results, you will be disappointed. Creatine is as the category implies, a supplement. I think that means “in addition to” right? Creatine helps when used with proper exercise. It can increase lean muscle mass. It has been demonstrated to enhance athletic performance, especially during high intensity, short burst activities. Creatine has been named one of the three most important supplements to take. Do some research, experiment with what works for you, always follow the directions, and push yourself.
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