Creatine and Weight Gain: What You Should Know
When it comes to fitness and muscle building, creatine is a widely used supplement. It's often associated with weight gain, but what do you really need to know about it?
1. What is creatine?
Creatine is a natural substance found in our body. It plays a crucial role in supplying energy to the muscles. It is also found in some foods such as meat and fish.
2. How does creatine work?
When you take creatine, it is stored in your muscles and converted into phosphocreatine. Phosphocreatine helps provide readily available energy for intense physical activity, such as lifting weights.
3. Connection to weight gain
One reason creatine is often associated with weight gain is that it binds water in the muscles. This can lead to a temporary increase in body weight. However, it is important to note that this does not mean an increase in body fat.
4. Muscle growth and strength increase
Taking creatine can support muscle growth and increase strength. It allows you to train harder and increase the number of repetitions. The increased load allows you to stimulate your muscles more effectively, thereby promoting muscle growth.
5. Dosage and side effects
It is recommended to take creatine under the guidance of a professional. The usual dosage is 3-5 grams per day. Side effects are usually minor but may include gastrointestinal upset, water retention, or muscle cramps. It is important to drink enough water to avoid water retention.
Creatine can be a useful dietary supplement to improve athletic performance, promote muscle growth and achieve strength gains. However, it is important to take it in the right dosage and follow the advice of a professional.