Creatine Supplementation for Muscle Growth

What is the best creatine supplement for muscle growth? As far as the scientific consensus goes, creatine monohydrate is the most likely to yield the best results when ingested consistently for prolonged periods of time. It also happens to be practically the most tested supplement – both in terms of testing rigor and volume – that is available on the market today. While other forms of creatine supplementation do exist, the body of research analyzing their efficacy as a catalyst for muscle hypertrophy, at best, suggests no significant benefit over using creatine monohydrate. To learn more about creatine supplements for muscle growth, read on.

What Is Creatine?

Creatine is an organic compound – a tripeptide, to be exact – found in the muscle tissue of most vertebrate species. This compound is essential in energy production during high-exertion periods. In fact, creatine forms an essential element in the functioning of one of the three energy systems of human metabolism, which are the following:

• The aerobic energy system, which relies on glucose and fat for energy generation over prolonged periods. 

• The anaerobic energy system, which takes over as the active energy delivery mechanism, supplying ATP to cells, and uses glucose as fuel during bouts of intensified activity, such as the sprinting interval of an HIIT workout.

• And lastly, the phosphagen energy system, which instead of using fat or sugar as the energy source for ATP generation, relies on creatine phosphate instead when the body needs an extreme amount of energy in a quick burst of just a few seconds – like in the gym during a heavy working set.

In fact, humans produce small amounts of creatine naturally, too, as it is stored in our muscles by design. To facilitate the functioning of the phosphagen energy system, it’s also advisable to ingest a few grams of creatine per day from other sources, typically red meat.

However, neither the natural stores nor the added supply of creatine from adjusting nutrition suffices to produce optimal results in the gym. For that reason, many people turn to chemical supplements and source creatine externally, in order to saturate creatine stores and boost their energy levels during training, where exertion is at its highest.

Sharp-eyed readers will have spotted that creatine phosphate – ergo, a derivative substance of creatine – is the driving force behind the phosphagen energy system. Indeed, creatine phosphate is a byproduct of a biochemical reaction that occurs in the body. The more creatine you supply to be turned into creatine phosphate, the higher your energy levels. 

But here's where it gets interesting: there is more than one chemical reaction to take advantage of and increase creatine stores. Chemistry is incredibly flexible, and there are often multiple chemical pathways to reach the same end product. The same goes for creatine, and in the next section, we’ll look at its possible variants and how they differ. 

Subtypes of Creatine Supplements

As mentioned, there are several creatine supplements for muscle growth available on the market. Let’s take a look at them now:

Creatine Monohydrate

This is the gold standard of creatine supplementation. It’s widely recognized as one of, if not the most scientifically researched substances ever at over 700 published studies. It’s been proven to work, it’s cost-effective, and safe to use.

Creatine Ethyl Ester

While marketing efforts in supplementation tout creatine ethyl ester as being more effective at absorbing into the muscle, many studies have shown that it’s less effective at maintaining high levels of creatine in the muscles themselves. 

Creatine Hydrochloride

Creatine HCl has been shown to have superior solubility compared to creatine monohydrate. In practice, it means you can load it faster (we’ll talk about what that means in a moment). Other than that, it boasts no significant benefit over the monohydrate counterpart but usually comes at a higher price.

Liquid Creatine

All of the variants listed above come in powdered form, but liquid creatine is also available. The added convenience comes at the cost of reduced effectiveness, however, some data suggests it’s possible for the creatine compounds to be rendered ineffective after sitting in water for too long before consumption. 

How to Use Creatine to Supplement Muscle Growth?

As established, increasing creatine stores can be beneficial for muscle hypertrophy. But when are you supposed to take creatine? The timing doesn’t matter too much; what matters way more is how you dose it. Here’s a simple breakdown:

Loading Phase

To introduce the optimal levels of the substance into the muscles as fast as possible, it’s recommended to begin supplementing it through what’s called a loading phase. In essence, rather than beginning with a daily intake of the target recommended upkeep dose, you ingest a slightly larger one – around 20 to 25 grams – for a period of 5 to 7 days.

Maintenance Phase

After loading and saturating the muscles with extra creatine, you only need to supplement around 3 to 5 grams of the substance per day to maintain optimal levels. This ensures optimal absorption without wasting anything.

End-Result

Using creatine to supplement for health and performance doesn’t impact only muscle growth. In fact, creatine has been associated with a range of other benefits:

• Power production
• Muscle strength
• Improved performance during exercise
• Injury prevention
• Improved post-workout recovery

Does Creatine Use Involve Undesirable Side Effects?

Steadily-dosed creatine is generally considered to be safe. However, some people may be naturally predisposed to stomach cramps, nausea, muscle cramps, or dehydration.

Additionally, some evidence suggests there could be a possible link between prolonged creatine use and kidney disease or damage. While no conclusive proof has been drawn up, it’s possible that individuals who already suffer from some sort of genetic or acquired kidney condition should at the very least consult their doctor before supplementing creatine for muscle growth.

The Takeaway

Creatine is a chemical compound present in the body that helps with energy production during periods of extreme physical exertion. As natural stores don’t allow for optimal energy production in these situations, supplementing creatine for muscle growth is a valid choice for bodybuilders and those who wish to increase muscle mass. While many variants of the substance are available out there, creatine monohydrate comes out ahead as the most studied, reliable, safe, and effective supplement for muscle building, power production, and overall performance.

You may also read: Creatine 101: What Is It and What Does It Do?

Creatine Supplementation for Muscle Growth FAQ

Products and ingredients tailored to your needs

[products limit="4" columns="2" category="Creatine"]