What is Creatine & How Does it Help Build Muscle and Strength?

What is creatine exactly? How does it help build muscle and strength? Creatine is actually a naturally occurring substance that the human body produces on it's own. It is produced from amino acids. Creatine can be found in meats primarily, but is also found in other foods as well. Creatine is stored in the muscles mainly. It provides the muscles with energy. This energy is known as Adenosin Triphosphate (ATP). ATP is responsible for giving the muscles more energy and overall strength & explosiveness, allowing someone to lift a bit more weight and pump out more repetitions. Creatine may also decrease muscle recovery time.

If creatine is found in food, why do people supplement with creatine?

While creatine can be found in foods like steak, there is simply not enough in it to see any benefit. Eating steak will give your body "some creatine", but not nearly as much if you took it in powder form. You would need to eat multiple 10 oz steaks everyday to get about the same amount of creatine found in just one scoop of a creatine supplement! The only way to see a significant benefit from creatine is by taking it in supplement form, whether it be powder or in pill form Always read the label on your creatine for proper intake!

Note that some creatine has other added ingredients. Some brands of creatine may have carbohydrates, sugar and other various ingredients. The powder your consuming may not just be pure creatine.

Creatine does not directly build muscle, it just gives the muscle energy (ATP)

Technically creatine does not help you build any muscle. You will still need a weight training program that forces your body to grow more muscle mass and strength. Creatine works by increasing Adenosine Triphosphate (ATP) in the body, which will help you lift more weight for more repetitions. Your muscles will be saturated with water better, thus allowing the muscles in the body to work better and have more energy.

Basically, since creatine allows you to lift slightly more weight for more repetitions, your body will respond by gaining new muscle mass and strength. This is assuming, of course, you also have a good diet and get proper rest. Creatine builds more muscle and strength in an indirect way, not a direct way. It makes your workouts more efficient.

Creatine will not work on a calorie defecit or low carb diet!

Creatine is not a magic muscle building supplement! If your diet is lacking calories, protein, carbohydrates, and essential fats, then you will not see a benefit from creatine. Creatine should be taken during a bulking phase, not when cutting fat! Carbs are needed for creatine to work properly.

Make sure you get adequate water intake. Creatine may be hard on your kidneys if you do not drink enough water. Your muscles will already be using more water, so it will be easier to get dehydrated. Be sure to drink enough fluids through the day. Your urine should be clear.