30 Sec Answer: Yes, creatine can help you add size if combined with a proper diet and consistent training program.
Does Creatine Add Size?
The debate about whether or not creatine is effective for adding muscle mass and size has been going on for decades. For those unfamiliar with what it is, creatine is an organic acid that helps supply energy to muscles during high-intensity activities. It’s also one of the most popular sports supplements available.
In this article, we’ll discuss the potential benefits of using creatine as well as the side effects associated with it. We’ll also look at the evidence behind whether or not it really does help you add size.
What Is Creatine?
Creatine is a naturally occurring molecule found in the body, mainly in skeletal muscle. It plays an important role in supplying energy to muscles during intense physical activity such as weightlifting or sprinting. The body produces its own creatine but can also get additional amounts through dietary sources like meat and fish.
Creatine supplements are used by athletes, bodybuilders, and other physically active individuals looking to gain strength and improve their performance.
How Does Creatine Work?
Creatine works by increasing phosphocreatine stores in cells which then acts as a buffer for energy during short-term, intense activities like weightlifting or sprinting. This increases ATP production, allowing your body to perform more reps with heavier weights or move faster during bursts of activity.
In addition to improving performance, creatine may also help build lean muscle mass when combined with a proper diet and regular exercise program.
Does Creatine Increase Strength?
Research suggests that taking creatine can increase strength by 5-15%. This improvement was mostly seen among people who had not been supplementing with creatine prior to starting the study. Those who were already taking creatine prior to the study did not see any additional strength gains from taking extra creatine supplementation.
Does Creatine Add Size?
The jury is still out on whether or not creatine will directly cause increased muscle growth and size. However, research suggests that taking supplemental creatine along with following a regular exercise routine can lead to increased muscle mass over time due to its ability to improve performance and enhance recovery between workouts.
Additionally, studies have shown that taking creatine while engaging in resistance training can result in larger gains in muscle size compared to those who do not take any form of supplementation.
Benefits of Taking Creatine
In addition to helping with strength gains and potentially aiding in muscle growth, there are many other benefits associated with taking creatine supplements including:
Increased muscle hydration resulting in improved power output during workouts
Improved aerobic capacity leading to better endurance performance
Improved muscular recovery times resulting in shorter rest periods between sets
Side Effects Of Taking Creatine
Although generally considered safe for healthy adults when taken properly, there are some possible side effects associated with taking large doses of creatine such as:
Weight gain (due to increased water retention)
Digestive issues (bloating, nausea, diarrhea)
Kidney damage (in rare cases)
Who Should Take Creatine?
Creatine supplementation is most commonly used by athletes and bodybuilders who are looking for a way to improve their performance or build more lean muscle mass. That said, anyone engaging in regular strenuous physical activity may benefit from adding a bit of extra fuel in the form of creatine supplementation as well.
How Much Creatine Should You Take?
Most experts recommend starting off with a dosage of 0.3 grams per kilogram of bodyweight per day (divided into three smaller doses throughout the day). After two weeks, you should be able to up your dose up slightly if desired (to around 0.5 grams/kg/day).
It’s best to cycle your use of creatine so that your body doesn’t become too dependent on it; consider cycling on for five days followed by two days off for maximum effectiveness without overloading your system with too much at once.
At the end of the day, only you can decide if taking a supplement like creatine is right for you and your goals—but if you’re looking for something that could help give you an edge when it comes to building muscle and adding size then it might be worth considering giving it a try! Just make sure you follow directions closely when using any kind of supplement and talk to your doctor before beginning any new regimen.