Does creatine increase muscle volume or just allow you to do more reps?

Question

Is it filling in the muscles while they heal or is it just giving you the juice to do more reps?

@ Becka Ga…

Wow very informative. Thanks lol. Some facts I definately did not know about creatine!

Answer 1

the 3 main properties of creatine:

#1. increases ATP production - when ATP production is increased more repetitions can be performed. when more repetitions are performed with the proper strength training program the strength is increased. when the strength is increased the trainer can now apply greater loads to the muscles when training and with the proper diet and calories when the muscles recover the cross-sectional area has increased (muscle growth).

#2 - intracellular hydration - when intracellular hydration is increased in the muscle cell the environment is more anabolic so the "potential" for growth is increased

#3 - buffer lactic acid - by bonding to hydrogen ions creatine helps to buffer lactic acid so you can exercise at a higher intensity for a longer period of time. training at a high intensity (75% of VO2Max for 60 minutes) leads to a greater increase in the metabolic rate for 8-24 hours after a resistance training session

Answer 2

It is amazing how little we actually know about what goes on in our body. The majority of research currently agrees on the following in terms of what role creatine plays in our bodies.

1. Provide additional energy for your muscles

Time for a quick and simple biology lesson. In your body you have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy containing compound. What is important to know about ATP is that the body can very quickly get energy from a ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a useable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP.

Okay - still with us? Here is where it gets interesting. When your muscles use ATP for energy a chemical process happens where the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles.

Here is where the creatine comes in. The majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate (CP). CP is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. More ATP in your body means more fuel for your muscles.

2. Volumization of your muscles

Looks like we just made up that word -Volumization - doesn't it? Actually, it's just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles.

3. Buffer Lactic Acid build-up

New research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a Hydrogen ion and that helps delay the build up of lactic acid.

4. Enhances Protein Synthesis

There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.

Answer 3

Creatine does nothing more than rehydrate your muscles.

When you work out, you burn muscle cells and water. Time heals the muscle cells you break down causing them to make more of themselves (split) which gives you more muscle mass.
Creatine is like Gatorade for muscle. It helps them to retain water more easily.