ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Does Creatine Work? Will it make me stronger with bigger muscles?

Updated on July 14, 2015
amerigor profile image

Amerigo has a doctorate in Applied Exercise Physiology from Columbia University. He's a professor of Health & Exercise Science at LIU Bklyn

It Really Works!

Finally, a supplement that isn't a waste of money. There is a huge body of scientific evidence and personal stories of creatine supplementation improving strength and muscle size over time. Here's how it works:

  1. You take creatine pills/powder/solution
  2. Your body stores more creatine in the muscles
  3. Because creatine is normally a limiting factor during weight training, you can lift a couple of more repetitions per set.
  4. Extra training causes more damage to the muscle which stimulates the muscle to grow back bigger and stronger.

Studies have shown that creatine supplementation leads to ~30-40% greater improvement in strength over the course of several months, compared to strength training alone. The effect is about twice as large in beginners than in well-trained lifters.

Have you taken creatine before?

See results

SIDE EFFECTS?

There are no known side effects of creatine supplementation. It is widely acknowledged that the initial reports of increased muscle cramping were overblown. Your muscles may feel stiffer after taking creatine because creatine is bound to water in the muscles.

HOW MUCH SHOULD I TAKE?

Creatine usually comes in the form of creatine monohydrate. There are 3 phases to taking creatine. The aim of the first phase (LOADING) is to rapidly elevate muscle creatine concentration. The dosage in the second phase (MAINTENANCE) is reduced but creatine concentration stays elevated. There is a third optional phase of washout if you are participating in a sport. This allows you to maintain the strength gains you've made, but relieve any feelings of stiffness that may be associated with creatine ingestion.

  • LOADING: 20-30 grams per day for 5 days (.3g/kg of body weight). Take with carbohydrate to maximize absorption.
  • MAINTENANCE: 2-5 grams/day for as long as necessary (usually during the offseason/preseason). Note: No studies have been done to evaluate the effects of long-term (over 2 yr) of continuous creatine supplementation, but it is considered very safe.

WHAT TYPE SHOULD I TAKE?

There is very little, if any, difference between types and brands. There is a lot of spin by the individual companies, but you should dismiss this as marketing. A good idea is to buy the cheapest reliable form of creatine monohydrate that you can find. I would buy it separately from your protein powder since the dose of creatine will vary.

Here is the highest rated, cheapest product on Amazon: http://amzn.to/1NbNowp

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      jesse boy 

      7 years ago

      I love creatine and it also help me become a huge man. From 180 to 240 a solid rock!!!

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)