Creatine for Muscle, Strength, Weight Loss Performance

 

How To Use Creatine To Build Lean Muscle?

Video taken from the channel: Spartansuppz.com


 

Does Creatine affect Fat Loss? (can you take creatine while cutting)

Video taken from the channel: Total Fitness Bodybuilding


 

Can you take creatine when dieting to get lean?

Video taken from the channel: Jim Stoppani, PhD


 

HOW Creatine Can Affect WEIGHT LOSS [Muscle Fitness Principles]

Video taken from the channel: Ron Williams


 

Creatine Effects Everything You Should Know | Creatine Before After

Video taken from the channel: Yash Sharma Fitness


 

CREATINE MONOHYDRATE 5 SHOCKING FACTS | Timing, Mixing, Bloating, Safety and Fat Loss

Video taken from the channel: Abhinav Mahajan


 

How To Use CREATINE for Muscle Growth (FULL PLAN)

Video taken from the channel: Gravity Transformation Fat Loss Experts


On the practical side, it’s got the vote of hundreds of thousands of strength and muscle enthusiasts. There are a few benefits you probably already expect from creatine: Improved strength and power 1; Specifically, boosts to your strength-endurance and reducing high-intensity fatigue 2; Improved recovery and re-hydration following a workout 3. November 1, 2014 Team Tiger Fitness. Creatine for Muscle, Strength, Fat Loss & Performance.

Naturally manufactured by the body, creatine is an amino acid produced by your liver and kidneys. However, your liver does most of the work because it uses three important amino acids arginine, glycine and methionine and synthesizes them in order to make creatine. Creatine Enhances Strength and Power. ATP energy is the main fuel source for high-intensity exercise. Because creatine can increase phosphocreatine levels.

Creatine is an amino acid that provides energy to your cells and helps build muscle mass. For this reason, some people take oral creatine to enhance their athletic performance. They found that there was a slight, yet non-significant, benefit to taking creatine post-workout rather as opposed to pre-workout in terms of strength and muscle gains. Based on this and the fact that people tend to have a large post-workout shake or meal consisting of the adequate carbs and protein needed to enhance creatine uptake, I’d.

Creatine also increases the rate at which you can build lean muscle tissue – so if you want a lean, toned and strong body – Creatine is a MUST! Maxine’s CREA BURN is a high potency Creatine matrix designed to increase power and performance during workouts and aid in building a lean & toned body. Creatine has been shown to lower cholesterol and triglycerides, reduce homocysteine (a marker of inflammation) levels, minimise bone loss, assist with blood sugar level management, improve cardiovascular function, and reduce fat accumulation in the liver as we age (8). Know which is the best creatine supplement for your bodybuilding needs and boost up your workout with the power of creatine. close. Shop; Lean Muscle; Fat Loss; Diet & Nutrition; Women Fitness; Sports.

Football; Cricket; Running; Hockey; Lawn Tennis; Motivation; latest posts. F at Loss. CLA Supplement Side-effects? F at Loss N utrition and Diet. Creatine can help support and protect your muscles during cutting by bringing water into your muscles.

This helps boost and preserve muscle fibers from damage. That’s also why drinking. Creatine supplementation is one of the most common and popular ergogenic aids among athletes.

It is found that creatine supplementation along with resistance training augments muscle strength and performances. Increase in muscle fiber (hypertrophy) and weight lifting performances have also been observed with creatine supplementation.

List of related literature:

Although there is a slight weight gain due to water retention, lean body mass also increases, because the body is able to work harder and for longer with creatine.

“Herbs and Natural Supplements Inkling: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements Inkling: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences APAC, 2010

While research shows that using creatine along with an exercise program does increase lean body mass and muscle strength faster, creatine supplementation may cause an electrolyte imbalance.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

One thing that everybody agrees on—creatine causes weight gain.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

A recent study of college males found that 27 percent reported using over the counter body building supplements such as creatine and ephedrine, and illicit drugs such as anabolic steroids to gain muscle or lose fat (Olivardia, Pope Jr. Borowiecki, and Cohane, 2004).

“Stress and Mental Health of College Students” by M. V. Landow
from Stress and Mental Health of College Students
by M. V. Landow
Nova Science Publishers, 2006

Another big plus for creatine: Many studies have shown gains in body mass averaging 2 to 5 pounds (0.9 to 2.3 kg) during 4 to 12 weeks of training.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Another possible benefit of creatine supplementation is muscle glycogen-sparing during high-intensity intermittent exercise (Roschel et al 2010) and increased muscle glycogen accumulation (Hickner et al 2010), although not all evidence supports this theory (Rico-Sanz et al 2008).

“Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements, Volume 2: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences, 2015

The improvements range from the ability to maintain a higher performance level prior to fatigue, the ability to perform more repetitions with a given weight, and some studies suggest that creatine supplementation may increase maximal strength (1 repetition maximum).

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Although people can gain small amounts of body weight while taking creatine supplements, scientific studies do not support claims that the amino acid improves endurance or performance; indeed, such supplements may have negative health effects (Terjung et al., 2000).

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

As hypothesized, in older adults, creatine supplementation during resistance training (≥6 weeks) improved body composition, strength, and functional performance to a greater extent than resistance training alone.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Creatine is typically used to gain weight and muscle mass and to enhance strength training.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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23 comments

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  • I hope you guys enjoy the video! If you would like to review the 15 studies used throughout, they are listed below with direct quotes from each study. Also, one thing I forgot to mention was how long it takes for your body’s creatine stores to return back to baseline after you stop using creatine. It actually takes about 30 days. You can find a direct quote about it in number (7) below: “30 days after the cessation of supplementation the concentration was no different from the presupplementation value.” Thanks for tuning in!

    STUDIES:

    (1) the now 25+ years of research that continues to highlight that creatine use in a multitude of populations is safe and effective

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/

    (2) creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training. see graph

    https://www.ncbi.nlm.nih.gov/pubmed/12433852

    (3) Athletes on creatine for a longer period of time (up to 3 months) have been shown to gain 2 to 6 1/2 pounds more lean mass

    https://www.usfsa.org/content/Creatine.pdf

    (4) “compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power.”

    https://www.researchgate.net/publication/24026305_The_effects_of_creatine_ethyl_ester_supplementation_combined_with_heavy_resistance_training_on_body_composition_muscle_performance_and_serum_and_muscle_creatine_levels

    (5) “There was no evidence that supplementing the diet with a buffered form of creatine resulted in fewer side effects than CrM.”

    https://www.ncbi.nlm.nih.gov/pubmed/22971354

    (6) “hydrochloride and mesylate being 38 and 30 times more soluble, respectively.”

    https://www.ncbi.nlm.nih.gov/pubmed/22432515

    (7) “a rapid way to “creatine load” human skeletal muscle is to ingest 20 g of creatine for 6 days.””A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day”

    https://bit.ly/2qTBnwp

    (8) “consuming creatine immediately post-workout is superior to pre-workout”

    https://bit.ly/2RTKaJP

    (9) “There were no differences between preand post-exercise creatine”

    https://www.ncbi.nlm.nih.gov/pubmed/25993883

    (10) Pre/Post Creatine Supplementation vs Morning/Night Supplementation(See Graphs)

    https://bit.ly/2LYcl6z

    (11) “Creatine supplementation may, in part, act through an increased rate of conversion of T to DHT”

    https://bit.ly/2PMs4qH

    (12) “Ingesting creatine with carbohydrate or carbohydrate and protein have been reported to more consistently promote greater creatine retention [8, 22, 49, 50]. An alternative supplementation protocol is to ingest 3 g/day of creatine monohydrate for 28 days. However, this method would only result in a gradual increase in muscle creatine content compared to the more rapid loading method and may therefore have less effect on exercise performance and/or training adaptations until creatine stores are fully saturated.”

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049

    (13) Physiologic profiles of nonresponders appear to be different and may limit their ability to uptake Cr

    https://bit.ly/2YNVske

    (14) “once your creatine tank is full, taking excessive amounts of creatine is simply eliminated in the urine. Therefore, it only takes about 3 – 5 grams/day of creatine to maintain elevated muscle stores.”

    https://www.creightonprep.creighton.edu/uploaded/Athletics_Page/Weight_Room/Supplement_Info/creatine.pdf

    (15) Kreider “it may only take 2-3 days to maximize creatine stores particulartly if creatine is ingested with carbohydrate and/or protein.” same result can be achieved by taking 3g’s per day for 28 days

    https://www.researchgate.net/publication/276254787_Creatine_supplementation_in_exercise_sport_and_medicine

  • I’m 20 years old, 6’1, 312 lbs. 35.6% body fat. Would you recommend creatine while cutting weight and lifting? I’m new to the lifting lifestyle. I used to be fit before, when I was 17 I was at 238lbs. maybe around 18% body fat, and I was in really good shape, pretty strong, that was because I was training boxing, so all my muscle pretty much came from bodyweight exercising, never lifted weights nor took supplements. But now that I’m working and going to college, so I don’t have time to train boxing anymore due to my schedule. The only times available for me to exercise is from 12a.m.-4a.m. I wish I can be training boxing again, but no boxing gym is open that late at night
    it’s been really difficult for me to cut back down, I really need help and honest advice.

  • I took it for 2 years 8 to 10 grams per day, had loads of blood tests and all was always good �� not had any for a week so getting more this Friday. Giving it a rest for couple of weeks

  • I’ve used cmh for years. Tried a couple of the expensive versions but never noticed any difference, apart from cmh does give me wind.
    But as a vegetarian/vegan my gas smells sweet like roses, so it’s not a big issue.
    As someone who trains and teaches high intensity martial arts, I’ll say that taking cmh an hour before a big 2 hour session get best me a noticeable boost and really helps to keep latic acid in my muscles under control.
    Creatine is by far the best vfm suppliment for any althete irrespective of disipline.

    As for when and how, just put 3-5g in a “short” coffee before you go training, you’ll work harder and hurt less.
    Loading works, but you only really so it the once then simply 3-5gm per day.

  • hi
    first of all these are amazing videos with realistic facts.
    I had a question I’m huge so to reduce my body fat n increase my muscle mass I have started taking hydroxycut elite fatburner, can I take in a creatine as well with it for better results, if yes what kind of creatine should I use.

  • best stuff ever everytime i use it from june to september i do big progress, but i cant use it forever, so i cycle it and jump on some weight gainer for off season

  • Hope that someone can help me.
    I as teenager have acne, typical pimples like most of teenagers have on the whole body especially face. Wanted to start witch creatine but has it also some side effect with acne or general pimples?

    Thanks in advance

  • holy shit… was that english?:o no offense but i didn’t understand 90% of the video:D… A sentence or two and then you went haywire again:D

  • sir mujhe 1 month hua hai jim start kiye huye mera weight 63 hai height 5.11hai can i take creatine aur kis company ka beter hai

  • Hi, I workout around 11am but I don’t eat till 2pm, should I take creatine on an empty stomach or wait till I eat? I also have FODMAP food allergies & IBS & am afraid taking on empty stomach might be a problem for me. Any help? Thanks.

  • Thanxx a lot for such an info, I’m one of your new followers, amazed of the amount of the loaded knowledge your releasing to educate. Preciate the effort salute

  • Thanks for another excellent video. Another very good YouTuber recommends tailoring dosage to lean body weight, namely 1g per 1kg of lean body weight. It makes sense since 95 percent of creatine is stored in the skeletal muscles, thus someone with more muscle mass requires more creatine to reach saturation. However, would a smaller dosage of 3 to 5g per day eventually achieve saturation, regardless of lean body weight? Interested to know your thoughts on this. Cheers!

  • why in the world does scientific research on fitness always has a small sample size
    can’t the just get↨more men to experiement on or experiement on rats or something
    what’s wrong with these damn scientist people

  • You should NEVER put this kind of crap in you’re body….. you have absolutely no idea what’s in it. It’s very ironic that fitness trainers are encouraging this while they say “ Fast Food and sugar are poison “….. it’s all complete garbage that you shouldn’t be putting in you’re body.

  • I was a kind of fatty boy,is using of creatine makes me gain muscle or again gain some additional weight,i was little bit confused please help out of this

  • Im new to this and confused. If I wanted to take creatine at a rate of 3g/day for 28 days that would lead to my muscles getting saturated? So then once they are at the saturated stage do I continue that rate to keep them there? Are the rates where you take 20g/day for 6 days just a quicker way to reach saturation then drop to 3g/day to maintain?

  • After taking 20-25 grams of Creatine in the loading phase how long do you take the 3-5 grams for? Thanks I love watching your videos they help me a lot

  • i am working for six pack with low calorie diet with dymatize iso100 should creatine hinder my six pack and wil make difficult for me to get six packs by bloating

  • Time gap when taking creatine?
    Im planning to take creatine before workout and after workout with 10g per serving. I actually lifting 30 to 40mins everyday.

  • can you take creatine while just trying to build muscle mass and fat loss then stop? You just continue on working out and exercising to maintain your body. Or it will have an effect to your body if you stop taking creatine at all?

  • Hey can someone plz help me, if im doing my loading phase, do i then need to both have an protein carb shake with creatine befor and after my workout?

  • Hi, Big fan of your work……. I have a question and i was hoping you could help with.
    I used creatine when i was weightlifting, i agree it is very effective, does the same thing applies with home workouts?

  • I am using Hydroxycut Hardcore,My question is that can i take Creatine and Hydroxycut??
    I take Whey Protein also.
    If so how to take it??