According to the Mayo Clinic, creatine is most beneficial to athletes who need short bursts of speed or muscle, like sprinters and weightlifters. When supplemented during a period of resistance training, creatine has been found to induce greater increases in muscle mass, strength, and functional performance in both older adults and younger adults. In terms of how exactly to consume creatine, she recommends a combination with a carbohydrate, like mixed with juice, which has been shown to increase muscle creatine stores and prevent urinary creatine loss. This is the ideal amount to supplement if you want to see persistent effects on muscle mass and strength, says Devries-Aboud.
In fact, consuming five grams of creatine daily has been shown to increase lean body mass, as well as improve strength and endurance, with no harmful side effects, says Antonio. People frequently take creatine supplements to improve their athletic performance and increase their muscle mass. Your body converts creatine to phosphocreatine and stores it in your muscles, where it's then used for energy. When it comes to health risks, some protein powders are high in added sugar and calories, so you'll want to be sure that you're checking the label of your supplement so as not to consume extra calories or cause a spike in blood sugar.Ĭreatine is a naturally occurring amino acid in your body's muscles.
You can add it either as a post-workout supplement or as a substitute for a protein-containing meal if you don't have time for a regular meal, says Jose Antonio, professor of Exercise Science at Nova Southeastern University. The review found that protein supplementation significantly increased changes in strength and muscle size during periods of prolonged resistance training.Ĭonsuming protein up to two hours after your workout is the ideal timing for building muscle mass. While you naturally get protein from the foods you eat - like meat, beans, and eggs - a protein supplement can be a helpful complement to achieve your workout goals.Ī 2018 review analyzed the results of 49 studies to determine the effects of protein supplementation on muscle mass and strength. Protein's primary function is to build and repair muscle cells, making it an essential element of muscle growth. Protein is the building block of all the cells in our body.
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