Creatine’s Effect On Muscle Mass


Does creatine effect muscle mass? Well let's get real – if you're talking about simply throwing back some pills and waiting for your guns to grow an inch overnight, you'll be disappointed.

However, the International Society of Sports Nutrition's stance on the supplement is "Creatine is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training." Here's why.....


Muscle cells are naturally loaded with creatine – obtained from foods such as steak and also synthesised inside our bodies. When you hit a set of weights or sprint, creatine is the key instant-energy molecule used to generate force – but stores are rapidly depleted leading to muscle fatigue. During workouts creatine stores progressively fall as you body fails to regenerate enough of the nutrient to maintain high intensity.

Fortunately, our bodies increase creatine stores when sufficient dietary levels of the nutrient are available. Although in theory you could get a good dose of creatine by eating 2kg of steak per day – supplementary creatine is the research proven and easy way to guarantee results. High quality creatine also maximises uptake and ensures you're not wasting money!


Many studies have reported gains in muscle strength and mass gains following creatine supplementation. However, the 100% proven benefit of creatine is increased high intensity performance during repeated exercise bouts (like weights sets)......

Let's say you hit 3 x 10 reps @ 80kg bench press.

Creatine will boost your reps in repetitive sets – such as 3 x 12 reps @ 80kg

Even better – it can help you up the weight but still maintain a growth-stimulating rep range.

More reps and/or more weight leads to enhanced growth – which is why weight trainers rave about the effects of creatine on muscle mass!

Creatine also increases intra-muscular fluid levels, which may elicit fuller looking muscles in 3-5 days.


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