Danny here, I just got asked a interesting question the other day and thought I’d write a quick piece on it.
So for you guys who are taking the supplement creatine probably noticed that your body weight has gone up as well as your muscle look and feel more fuller, logic tells you that the weight gain is almost all water.
That may be largely true after you first begin taking it, but even then, the increase in weight appears to be proportional to the total weight gained. Remember guys that muscle is around 75% water, so if you put on say 10 pounds from using creatine, about 7.5 pounds of that is water.
When it comes to creatine it does cause cellular volumization and that’s an important determinant of protein breakdown and protein synthesis in skeletal muscle (and other cell types, too). Working out turns on protein synthesis while simultaneously breaking down protein, but creatine shifts the balance towards protein synthesis.
Yes, creatine supplies an extra phosphate group to help regenerate ATP during high-intensity contractions, but cell volumization is an even more important cause of creatine’s muscle-building effect.
Long-term use is a slightly different scenario because that’s when creatine increases fat-free mass without a concomitant increase in total body water. Muscle fiber diameter goes up, along with strength, so long-term effects appear to be caused largely by increased muscle mass.
What Creatine Product is right?
First of all make sure it’s from a reputable company. Remember supplements are Not FDA checked so don’t go buying supplement from so dodgy drug store or warehouse! When it comes to what type, simple creatine monohydrate is fine. Dosages wise, about 3-5 grams pre workout is good (follow the instruction on the label). One last thing remember to keep hydrated to prevent cramps or stomach issues!
So what do you guys think? Do you guys take Creatine? If so what type? And what was your experience like, leave your interesting comments blow and lets have a discussion.