Does Creatine Help Build Muscle

Introduction

Creatine supplementation is widely used among athletes and individuals seeking to enhance muscle mass and performance. This synthesis examines the effects of creatine on muscle building, drawing on multiple research studies to provide a comprehensive overview.

Key Insights

Increased Muscle Mass and Strength:
- Creatine supplementation significantly increases muscle mass and strength in both older men and women, as well as in younger adults engaged in resistance training .
- Short-term creatine supplementation (7-14 days) has been shown to enhance muscle strength, power, and functional performance without adverse side effects .
Enhanced Muscle Creatine Content:
- Creatine monohydrate supplementation effectively increases muscle creatine content, which is associated with improved muscle performance and growth .
Mechanisms of Action:
- Creatine may enhance muscle growth through multiple mechanisms, including osmotic stress, modulation of the mTOR pathway, and increased myogenic activity.
- Supplementation increases the expression of growth factors such as IGF-I and IGF-II, which are involved in muscle anabolism.
Improved Muscle Metabolism:
- Creatine supplementation enhances muscle metabolism, leading to better performance in anaerobic exercises and faster recovery between training sessions.
Gene Expression and Cell Signaling:
- Creatine supplementation influences gene expression and cell signaling pathways related to muscle growth, although the exact mechanisms remain partially understood.

Conclusion

Creatine supplementation is effective in increasing muscle mass, strength, and performance across various age groups. It works through multiple mechanisms, including enhancing muscle creatine content, modulating growth factors, and improving muscle metabolism. These benefits make creatine a valuable supplement for those looking to build muscle and improve physical performance.

Summary

Consensus Meter

Introduction

Key Insights

Conclusion

Sources and full results

Creatine supplementation improves muscular performance in older men.

Creatine Monohydrate Supplementation, but not Creatyl-L-Leucine, Increased Muscle Creatine Content in Healthy Young Adults: A Double-Blind Randomized Controlled Trial.

Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action.

Effects of resistance exercise with and without creatine supplementation on gene expression and cell signaling in human skeletal muscle.

Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults.

Effect of creatine supplementation on sprint exercise performance and muscle metabolism.

Creatine supplementation improves muscular performance in older women

Creatine and phosphocreatine: a review of their use in exercise and sport.

Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution.

Increased IGF mRNA in human skeletal muscle after creatine supplementation.

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