Investigating the effect of creatine on muscle strength

In order to increase muscle volume and strength, you can use creatine supplements. Undoubtedly, creatine supplement is one of the best-selling and most popular bodybuilding supplements used for fitness purposes. Research shows that creatine supplementation, if used alongside exercise, increases muscle strength and doubles lean muscle mass. In this article, we will talk about the effect of creatine on muscle strength.

What is a creatine supplement?

Creatine is one of your body’s natural sources of energy for muscle contraction, and its name is derived from the word “meat” in Greek. About half of the creatine needed by the body is produced by amino acids in the liver and kidney, and the other half is obtained by eating animal food sources. About 95% of creatine is stored in the skeletal muscles of the body and is used during physical activity.

Many athletes use creatine supplements to keep their creatine levels high. This supplement helps to improve sports performance, increases muscle strength and accelerates recovery. So far, there have been many studies on the use of creatine supplements, all of which confirm the positive effect of this product on physical performance.

The role of creatine in energy production

Before we explain about the effect of creatine on muscle strength, you need to know some points. Adrenosine triphosphate (ATP) is the most basic form of energy in body cells and plays a role in muscle metabolism and function. Unfortunately, ATP is stored in the body for only 8 to 10 seconds during high-intensity exercise. After this time, the body must produce new ATP. Exercising with high intensity causes the ATP reserves in the body to decrease.

Creatine supplements increase phosphocreatine stores in the body and contribute to ATP. If the body is loaded with creatine for only 6 days and then a maintenance dose of 2 grams is used every day, then the muscle reserves will be greatly increased and the sports performance will improve because the athlete will have more energy.

The effect of creatine on muscle strength

ATP energy is the main source of fuel for high-intensity exercise. As we described, creatine increases the level of phosphocreatine in the body, and as a result, the production of ATP energy will increase. In this way, muscle strength will increase with creatine supplementation. A 4-week study showed increased cycling speed in cyclists taking creatine. As you can see in the graph below, 10 weeks of creatine supplementation has greatly increased the strength of the half squat:

A large study showed that creatine can increase muscle strength by at least 5%. In another study, after 9 weeks of creatine consumption, soccer players showed the following results in their performance (in one set):

• Chest press: 5.2 increase
• Power clean move: 3.8 increase
• Squat: 8.7 increase
• High intensity anaerobic exercise: 19.6% increase
• High intensity anaerobic capacity: 18.4% increase

As we mentioned, most studies have confirmed the effect of creatine on muscle strength.

The effect of creatine on muscle volume

Apart from the effect of creatine on muscle strength, we also explain the effect of this supplement on the function of muscle cells. Taking creatine supplements increases the water content in muscle cells and makes muscles more voluminous. Taking creatine supplements leads to the formation of new proteins and then muscle mass increases. Creatine may also help reduce muscle breakdown and maintain muscle during exercise. This effect will increase muscle volume in the long run. Another benefit of creatine is the ability to perform exercises with more repetitions and lift heavier weights.

Creatine supplement benefits at a glance

Studies confirm the following benefits of creatine supplementation:

• Improve sports performance
• Reducing the feeling of fatigue after exercises
• Preventing sports injuries or reducing them
• Increasing muscle strength and ability to perform heavy exercises
• Increase lean muscle mass

How to use creatine to get the best results

The most effective type of creatine supplement is creatine monohydrate. There are various suggestions on how to consume creatine, most of which consider the strategy of loading with a high dose to increase the creatine content in the muscles quickly. A loading phase with creatine is not necessary, but it will help you see the results of creatine supplementation clearly just a few days after you start taking it. Follow the table below to consume creatine:

Of course, note that the benefits of creatine for you also depend on the current creatine reserves in your muscles.

In what case should we take creatine supplements?

To be fair, perhaps only a small percentage of people will not benefit from creatine. Many experts recognize creatine as the number 1 sports supplement. Probably, the effect of creatine on muscle strength and improvement of sports performance will be greater in the following people:

• Vegetarians and vegans who do not use animal protein sources.
• People who have little creatine reserves in their bodies.

Creatine supplementation will have significant benefits if it is used along with a basic exercise program and proper nutrition. If you lift weights regularly and are looking to increase muscle mass and strength, using creatine supplements can probably bring you the desired results very soon.

What are the side effects of taking creatine supplements?

Creatine is a supplement that is mentioned in most sources as a safe supplement. Pay attention to the following:

• If you take creatine supplements, you may gain weight due to water retention in your muscles. It takes 7 to 28 days to see the effects of creatine consumption.
• Taking creatine supplements when you are really dehydrated or trying to lose weight can be dangerous.

The International Association of Sports Nutrition has not reported any side effects from short or long-term use of creatine. However, before you start taking creatine supplements, especially if you have an underlying medical condition, consult your doctor.

final word

The effect of creatine on muscle strength has been investigated and confirmed in many studies. You can get creatine supplements in different brands from the online pharmacy of Positive Green. Creatine helps to improve sports performance and increases muscle volume. Do you have experience using creatine supplements? How has it affected the strength and size of your muscles? Share your thoughts with us.