Creatine Supplements for Muscle Growth
Using creatine for muscle growth is a very popular technique in bodybuilding these days. Creatine is the most common bodybuilding supplement. There are plenty of studies that attest the efficiency of this supplement. For most people, whether they are athletes or regular individuals, creatine supplements increase lean muscle mass without adding any fat. At the same time, it improves the anaerobe and aerobe performances.
Current studies tend to recommend a standard protocol – 20 grams a day for 5 to 7 days in the accommodation period. If no adverse reactions or secondary effects occur, you can go for 5 grams a day in the maintenance phase. A more proper approach depends on your weight. For the loading phase you need 0.3 grams a day per kilo, then stick to 0.03 grams per kilo. It is well known that the creatine supplementation increases the intramuscular creatine deposits. Therefore, the weight-based dosage is not very efficient. You need to take into consideration the amount of muscles and fats, as creatine only deals with muscular tissues.
The creatine supplements increase the creatine deposits naturally found in your muscle tissue. Supplementation makes these deposits reach their maximum potential. An interesting effect of creatine supplements is improving the glycogen levels in the muscles. Glycogen is actually a carbohydrate used for energy during anaerobic training sessions. Anaerobic sessions involve a very exhausting effort that doesn’t allow the cardiopulmonary system to provide cells with oxygen. In this case, creatine is used from the first seconds of your session. Plenty of studies claim that maximizing glycogen reserves helps with recovery and promotes muscular hypertrophy. Professional athletes use a particular procedure called carbohydrate loading to over-saturate their muscles. Glycogen requires water to enter the muscular cells, the high levels result in lean muscular mass.
If using creatine for muscle growth improves glycogen levels, combining it with a carbohydrate load will help give your muscles looked pumped and can create the proper environment for them to grow. Another effect of increasing creatine levels through supplements is the potential interaction with satellite cells. There are several types of fibers that make up muscular tissue. Generally, it can be considered an endurance fiber that can make multiple repeats and resists to minor injuries or an explosive fiber than can support a very intense physical effort for short periods of time, with a high sensitivity to injuries. There is also the transition fiber, which provides the individual with extra strength and resistance in difficult and dangerous situations. These fibers form the satellite cells – special structures that are not considered to be muscular cells until they fuse with the transition fibers. The new, resulting fiber is larger and more resistant.
While using creatine for muscle growth, you need to know that it has a specific effect for every type of training session. Supplementation without a well established schedule is a huge mistake. Studies show that a single harsh session is not enough to get an adequate result from creatine. Creatine supplements increase resistance to heavy lifting, therefore rely on medium or heavy weights, with a large number of repeats.
Creatine supplementation is not designed for everyone. A relatively large percentage of individuals do not respond to creatine supplementation. It seems vegetarians come up with better results, maybe because their natural reserves of creatine are minimal. From this fact, those who have a lot of proteins on a daily basis, especially red meat, will end up with a very low noticeable changes to creatine supplements. At the same time, the creatine supplemented bodybuilders contradict these studies and claim it is fully effective. In these studies, the standard maintenance dose is 5 grams a day. Usually, the heavy creatine users stick to way larger doses and perhaps this is why they see a higher success rate.
Using creatine for muscle growth is safe for long periods of time. It seems that using it between 9 months and 5 years will not affect the renal functions at all. There are also some small risks for those with renal conditions. In such cases, anything that goes through them adds some extra stress and can cause severe adverse reactions. With any supplementation regimen, consult your physician before using creatine supplements.