Numerous studies have shown that taking creatine supplements comes with several benefits. Namely, it can help lower blood lactate levels and soothe muscle pain. But what else is there to know about this supplement, and can creatine make you gain weight?
If you’re like most people, you probably think of creatine as a supplement that bodybuilders take to help them build muscle. But what you may not know is that creatine can offer a range of health benefits for people of all ages including those who are looking to lose weight.
In this quick guide, we’ll discuss five benefits of creatine, whether or not it makes you gain weight, and then end with some tips on how to dose the supplement correctly.
What Is Creatine?
Creatine is a substance that is found naturally in the body, mostly in the muscles. It can also be found in some foods, such as red meat and fish. However, most athletes and fitness fanatics these days get creatine through dietary supplements.
Your muscles use creatine for energy production. This means that the supplement can impact the muscle cells’ ability to create ATP (adenosine triphosphate). ATP provides energy for many of the body’s processes, such as muscle contraction and cell signaling.
Basically, it provides the energy needed for your body to function. This is why supplementing with creatine has been shown to increase muscle mass, strength, and power. It has also been shown to improve brain function and reduce fatigue.
Creatine is one of the most popular supplements on the market and is safe for most people to use.
Does Creatine Make You Gain Weight?
Ah, one of the most common questions we see regarding creatine supplements. Does it make you gain weight? It can, but not in the way you might think.
Most of the research on creatine has found that it has no significant effect on body weight. Creatine may cause mild weight gain in some people, but this is likely due to increased water retention or increased muscle mass.
So, yes, creatine can lead to weight gain. However, it hasn’t been shown to increase body fat percentage. Instead, creatine helps (in some cases) to build muscle mass that can lead to a higher number on the scale.
5 Creatine Benefits
Aside from helping you build muscle mass and potentially lowering blood lactate levels, what are some other benefits of taking creatine? There are several, but here are five of the most common that you could benefit from.
1. Helps Muscle Cells Produce More Energy
Creatine works by increasing the levels of phosphocreatine in muscle cells. Phosphocreatine is a molecule that helps to produce ATP, the primary source of energy for muscle cells.
By increasing the amount of phosphocreatine in muscle cells, creatine allows the muscles to produce more ATP, resulting in improved performance. This is the primary mechanism behind how creatine helps enhance athletic performance.
2. Increases Muscle Mass
We know, we know. We just talked about this. However, it’s such a big benefit of creatine that it’s worth diving deeper into. Plus, the science behind it all is pretty interesting.
As mentioned above, creatine helps to increase muscle mass by enabling the muscles to produce more energy. This extra energy allows the muscles to work harder and longer, which leads to increased muscle size and strength.
Creatine also helps to reduce the amount of fat in the body by increasing the production of a hormone called IGF-1. This hormone helps to promote muscle growth and reduce body fat. As a result, creatine can help you to build muscle mass and become leaner and more toned.
3. Improves HIIT Performance
Creatine’s direct role in ATP production means it can help you train harder and longer during High Intensity Iinterval Training (HIIT) exercises. This means that taking it can help improve your:
- Strength
- Sprint ability
- Muscle endurance
- Ballistic power
- Muscle recovery
Ultimately, if you’re looking for an edge in your HIIT training, creatine is a great option.
4. May Help Lower Blood Sugar Levels
Did you know that one study showed that adults who combine creatine with exercise tend to have better blood sugar control than those who don’t?
Other studies have shown that creatine can help lower blood sugar levels by increasing the function of glucose transporter type 4 (GLUT-4), a molecule that brings blood sugar into your muscles.
5. Reduces Fatigue
Creatine works by helping to create new ATP molecules, which are responsible for supplying energy to cells. When there is more creatine in the body, there are more ATP molecules available, which can help to reduce fatigue.
The supplement is also thought to help improve blood flow, which can help to reduce fatigue by delivering oxygen and nutrients to cells more efficiently. While other factors come into play, such as diet, hydration, and recovery time, creatine can be helpful as a recovery supplement, too.
Recommendations for Dosing Creatine
When dosing creatine, it’s important to start slowly and increase the dosage gradually. A common starting dose is 3 to 5 grams per day, split into 2 to 3 doses. Once you’ve built up a tolerance to creatine, you can increase the dose to 5 to 10 grams per day.
It’s also important to take creatine with a carbohydrate-rich meal to improve absorption. If you’re looking to maximize muscle gain, dosing creatine before and after your workout is the most effective. For general health benefits, dosing in the morning is best.
And finally, be sure to stay hydrated when taking creatine. Aim for two to three liters of water per day.
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The Athleticus is the premier personal training facility in the St. Petersburg and Gulfport area. Our certified personal trainers have over 40 years of combined fitness experience and have overcome weight loss, injury, and health battles just like you!
Our coaches understand how important the combination of nutrition, overall lifestyle, and hard work is to optimize your health and performance. We are here to help you achieve the fitness goals you thought were impossible, whether that means taking creatine or not.
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