Gaining weight with creatine – the facts
Creatine is famous for helping to build muscle and thus increase weight. But is creatine really that effective? And above all, is creatine harmful or not? You will find out all this in this post. Have fun.
What is creatine anyway?
Creatine is a so-called tripeptide and is composed of the three amino acids glycine, arginine and methionine. Among other things, creatine is responsible for the energy supply of muscles and is produced by the human body itself.
However, you can also find creatine in some animal foods like fish and meat. Cow’s milk also contains small amounts.
How does creatine work?
Creatine is particularly suitable for strength athletes, as the intake of creatine has certain positive effects on muscle growth.
Unfortunately, creatine does not help to build muscle directly, but indirectly. Numerous scientific studies have proven that creatine
- the strength values increased
- increases muscle endurance
- supports the regeneration
These benefits naturally support muscle growth. Because of the higher power values and the higher muscle endurance, you can train harder and longer. This definitely has a positive effect on muscle growth. That creatine supports regeneration is also a positive factor.
In addition, creatine stores more water in your muscles, making them look fuller.
Does creatine help you to gain weight?
The answer should be clear: Since creatine has a positive effect on muscle growth, creatine also helps you to gain weight. You can train more and more intensively, build up more muscle and thus gain weight.
However, these effects are not as dramatic as many think. As always with the increase applies here too: The calorie surplus is the basis. That’s the only way you can gain weight fast.
In addition, you should also practice weight training to benefit from the desired effect.
Is the supplementation of creatine harmful?
This question has been controversial for a long time. Creatine is suspected of damaging the kidneys. However, recent studies show that a person who has no pre-existing kidney disease, has nothing to fear.
With adequate hydration, the kidney does not take damage. This is what at least current studies say.
However, in my opinion, caution is still required. Because creatine supplements lead in some people to side effects such as bloating, diarrhea, nausea and muscle cramps.
For whom is creatine suitable?
As you can see, creatine brings some benefits. Because of the side effects, creatine is not always easy. If you’re doing intense strength training and want to get it all out, creatine supplementation is certainly an option for you.
However, if you decide to take creatine, you should be careful about the dosage. Never exceed the quantities stated on the packaging.
On the contrary, stay with the dosage rather under the amount indicated on the package. But if you only want to exercise and gain weight occasionally, you definitely do not need to supplement creatine.
Eat healthy and varied. By doing so, you naturally get small amounts of creatine and do not run the risk of getting side effects.
What can be said in conclusion? Creatine certainly has some benefits that help strength athletes reach their maximum potential. However, if you have no ambitions to become a professional strength athlete, you do not need to supplement creatine. It’s enough if you eat well.
If you reach your calorie surplus, cover up your macro, and micronutrients and exercise regularly, you are well taken care of. You will also increase as effectively and reach your desired weight.
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