Creatine: Can It Really Help Build Lean Muscle?

Creatine: Muscle Building Supplement That Works

Creatine has been proven to be one of the most effective and safest ways to put on lean muscle. It is produced naturally in the liver, pancreas, and kidneys. Also some of the foods we eat such as steak and fish contain creatine but in very small amounts.

Creatine fills muscles in the body with water which gives you a fuller appearance once the body is saturated with it. It also helps you perform more repetitions at any given weight as you workout because it helps to produce more ATP (adenosine triphosphate). ATP is the fuel that the muscles use in order to contract (ultimately, ATP comes from glucose, which comes from carbohydrates). This ability that creatine has to produce more ATP is what allows you to train with a higher level of intensity and gives your body the fuel to workout harder.

Along with helping you get a better workout, creatine also acts as an anti-catabolic agent and speeds up your recovery in between sets and from your workouts.


How to Use It:

It is best to use 5 grams of creatine before and after a workout for the best recovery and lean muscle results possible.  What I like to do is take 5 grams before I leave for the gym which is about a ten minute ride and 5 grams when I arrive back at home.  I mix my creatine with water or a protein shake depending on the time of the day it is.  For more information regarding post workout meals, check out my article for a better insight of the rules to obey for the best fitness results possible.


My Recommendations:

While I have used several different kinds of creatine throughout the years, I tend to stick to a basic creatine monohydrate form such as one’s that you can buy at the Vitamin Shoppe and GNC.  The formula is pretty similar for the most part when it comes to monohydrate.  The best part about it is that createine monohydrate is not that expensive.


Bonus: For those who are looking to build muscle fast, then my absolute favorite creatine product for this is Cell-Tech.  I have found this supplement to be very effective in putting on some quality size in a short amount of time.


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