How Creatine Works to Build Muscles

Posted on Updated on 7 July, 2017

There are many compounds that you might have read about with regards to what can help you to get more muscle mass, but one of the best things that you can consider involves creatine. It is an organic acid that can be naturally found in your body although it is also available in a variety of supplements. It will make an actual difference when you’re looking to get the most out of your workouts.

Understanding Creatine

Creatine is a compound that is naturally stored in your muscles. The liver and kidneys produce it. Your body naturally converts creatine into creatine phosphate or creatinine. This provides the energy that you require for your muscle contractions. This, in turn, helps with building muscle mass over time and keeps those tissues from weakening or wearing out.

This is a valuable compound, but at the same time, the body does not produce all that much. In fact, only about one percent of the creatine in your body is converted into creatinine.

As a result, many people use creatine supplements. They use creatine to help the muscles recover after a workout. It is also used to improve upon the body’s lean muscle mass. This, in turn, improves upon how well the body feels and keeps anyone stronger.

This does very well for improving upon how well your muscles can be built. It provides lots of help for strength training needs.

How Much Creatine is Needed in a Day?

The amount of creatine you need in a day will vary based on your weight and whether you are in a loading or maintenance stage in your strength training program.

You will require more during the loading stage. This is the first week when you use creatine. This is necessary to help you get your muscles to become used to creatine.

You will need about 15 to 25 grams of creatine a day at this point. The good idea is to consider using one gram for every 12 pounds of weight in your body. For instance, those who are about 200 pounds in weight should take about 16 grams of creatine in a day. Someone who is at 150 pounds will need 12.5 grams.

The maintenance stage is the period in your program after the first week. This is the period where you will have to reduce the total amount of creatine that you take on a typical day. At this point, your muscles should be used to the compound but will require some extra help with staying healthy and active. Your dosage total in a typical day should be about half of what it was during the loading stage.

Whatever the case is, you should only take about 5 grams of creatine at a given time. The total amount that you need over the course of a day can be divided out throughout many parts of that day. Be sure to keep enough time in between each 5-gram dosage so you will not be overloading your body with more than what you can handle at a given time.

Not for Aerobic Needs

You should note that creatine is not going to work all that well for your aerobic needs. It is designed for shorter and more intense forms of working out. These include strength training functions. As a result, this is not something for your aerobic plans. Besides, aerobic exercise is designed to focus more on burning off fats, to begin with.

Safety Concerns

Although creatine can do well for helping you to build muscle mass, you should still be cautious when using it. Creatine can cause you to develop weight gain and may cause kidney issues, fatigue, and diarrhea in some cases. Not all people will develop such side effects though. You may want to talk with your doctor about using this supplement beforehand so you can use it properly without putting yourself at risk at any point.

Avoid using creatine if you have kidney or liver issues as those organs might not be able to handle creatine safely if they are not entirely functional. Also, you should avoid consuming caffeine or other stimulants while using creatine as the risk of various side effects will increase as you do this.

An Essential Solution

When getting the most out of your strength training needs, it helps to add creatine into your routine. A proper supplement can help you to get the most out of your body and its workouts as you will get the energy you need to get through all sorts of exercises. It will also help with restoring your muscle tissues after a workout, thus making it easier for you to feel your best after a vigorous workout. You will be impressed with how well your body will feel after a great workout when you have creatine added in the mix.