In regards to muscle building, we are all aware that the most important thing is to be constant in training, nutrition and rest. However, what would you think if I mentioned that there was a small additive that would allow you to get even more out of your exercises and accelerate the muscle building process? There creatine monohydrate comes in.
Creatine is a supplement that has been most studied and tested to be able to gain muscle and yet, what is the mechanism behind it and how can you achieve the maximum with it? Let’s break it down.
The mechanisms behind how Creatine Monohydrate aids in muscle building
We should start by examining the process of muscle gain to gain insight into the benefits of creatine in muscle gain. When you go to the gym and lift weights or do other vigorous physical tasks, your muscles turn to the ATP (adenosine triphosphate) as a source of energy. The thing is, however, that ATP is rapidly depleted, particularly when it comes to only short periods of high-intensity activity, such as heavy lifting or sprinting. When your stores of ATP are drained, your muscles no longer contract with the same intensity and you have to rest, and then you are able to play again.
Creatine monohydrate acts by augmenting the quantity of creatine phosphate that is stored in your muscles. This enables you to replenish ATP faster during exercise and thus you will be able to work harder and do more repetitions resulting in increased muscle stimulation and development. To put it briefly, creatine will enable you to have more time to train and also to push more, which is one of the elements in muscle gain.
The Muscle Growth and Science of Creatine
It has been demonstrated that creatine supplementation enhances the muscle strength and endurance which directly leads to muscle growth with time. The stronger you get in terms of heavier weights and more reps, the higher the level of mechanical tension on your muscles. This is one of the major tension force that enables muscle hypertrophy (growth).
Besides creatine increasing the strength, it increases the muscle volume. Creatine absorbs water in your muscle cells thus amplifying the mass of the muscle tissue. This provides your muscles with a more pumped up look, as well as aids in the hydration of the cell that is needed to be optimally functioning and recovering.
The best way to optimize muscle gains on creatine monohydrate
Having known how creatine works, now we are going to discuss how you can maximize its use in gaining body muscles:
Take a regular dose: As stated, the commonly used dose of creatine is 5 grams daily. This dose will assist in keeping your creatine levels high in your muscles and as such you are always prepared to workout harder.
Take It Post-Workout: Timing is not that important but creatine taken after work out can be useful. The muscles are ready to take in nutrients after an exercise and an integration of creatine with an after-exercise meal or shake comprising of protein and carbohydrates can improve its absorption.
Use with Strength Training: Creatine has an optimum action when used together with resistance training. Ensure that your exercises involve compound exercises such as squats, deadlifts and bench press that enable you to use heavier weights and do more reps.
Stay Hydrated: Creatine pulls water into your muscles and this implies that you have to remain hydrated when you are taking the supplement. Also remember to have loads of water in the day to avoid dehydration and optimum use of muscle functions.
Be Patient: Creatine does not turn you into a superman overnight. Although you might see some short-term gains with regards to strength and fullness of muscles, the long-term muscle gains will be acquired as a result of working hard and challenging your body to adapt.
Final Thoughts
Creatine monohydrate is a variety of the best supplements to use to gain weight. Creatine is a substance that helps you to reach the maximum of your physical exercise by making you stronger and more resilient so that you can train more and longer. In case you are serious about gaining muscles, it would be a wise idea to include creatine into your plan. It is simple, cheap and supported by years of research- what could be wrong?
