+10 Pounds In 1 Week!? How Much Can Creatine Actually Increase Muscle Size And Strength?

More Plates More Dates

Health & Fitness, Science, Education, Self-improvement

4.9 • 806 Ratings

🗓️ 24 September 2024

⏱️ 4 minutes

🔗️ Recording | iTunes | RSS

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Summary

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Transcript

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0:00.0	Creeteen is arguably the best studied and most effective performance enhancing supplement that
0:05.5	exists. Supplementing with creatine is shown time and time again to significantly improve
0:10.5	strength, power output, muscle size, and an array of other functions that we'll get into shortly.
0:18.1	So the first of many, though, the effects of creatine supplementation on strength.
0:23.6	Short term, cretein supplementation has been reported to improve maximal power slash strength by 5 to 15%
0:30.6	work performed during sets of maximal effort muscle contractions 5 to 15% single effort sprint performance by 1 to 5
0:40.3	percent and work performed during repetitive sprint performance 5 to 15 percent moreover creatine
0:47.2	supplementation during training has been reported to promote significantly greater gains
0:51.3	and strength fat-free mass and performance most most reliably during high-intensity exercise.
0:56.8	Creeteen's effect on strength is facilitated by increasing the body stores of phosphocretine, which is then used during high-intensity exercise to produce ATP.
1:07.3	Getting into the size, how does it increase size, what are the effects?
1:11.6	The impact on performance is very clear.
1:14.6	Creatine appears to also have inherent lean mass building properties that account for its
1:20.6	impact on muscle size though, but a large amount of research is confounded with water weight games,
1:26.6	which I do want to dissect a little bit. So for example,
1:29.5	it can get pretty extreme. One subject in the following study reported having a fairly
1:34.0	consistent body mass throughout the previous year, and he experienced a 10.58 pound, 4.8 kilogram
1:41.7	increase in body mass during the first week of cretein supplementation,
1:46.4	90% of which was accounted for by the increase in total body water. So a lot of people, when they think
1:53.1	of creatine, they think, oh, it's bloating, bad, not good. I don't want that. People who know
1:58.8	how my muscle functions, though, and what contributes to muscular volume, size, strength, anti-injury, understand that this isn't necessarily a bad thing.
2:11.3	So creatine's acute effects on muscle size are facilitated by drawing water into the muscle via osmosis, consequently increasing
	...

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