[Music] what creatine does to your muscle gates among all the supplements out there one of the few that's backed with an overwhelming amount of research is creatine many studies have shown that it is effective in improving the rate of strength leading to muscle gains in fact it's considered a fundamental supplement in the fitness and bodybuilding industries compared to just training alone creatine can double your lean muscle gains and strength thus if you're on the lookout for a great muscle booster supplements creatine is a no brainer interestingly only some know how exactly to take creatine to
maximize its effectiveness for today's video we will be delving deeper into what creatine is how exactly it can lead to muscle growth and how to take it so make sure you stay tuned what is creatine some of you probably aren't aware of this but creatine is actually found in the muscle cells and other organs it's most known function is to help you gain muscle and hence strength and boost your workout performance this natural substance can be produced from two amino acids glycine and argonite therefore if you're worried about taking something far in you don't need
to because it's something your body has already met how does it influence muscle growth truth is there are only a few legal supplements that are directly associated with muscle mass even more so when combined with exercise of all those supplements creatine has been proven to be the most effective and has the most scientific support and research according to a study creatine increases muscle mass when incorporated into your exercise regimen on top of that you can gain more strength on the bench press as well as a reduction in myostatin which is a protein that hinders muscle
cell growth also creatine can benefit both beginners and more advanced weight lifters one study has shown that well-trained athletes gain 2.6 kilograms of muscle mass 32 kilograms to the light press and 11 kilograms to the bicep curl in addition to taking creatine can help reduce body fat by 3.2 percent how should you take creatine there are several forms of creatine nonetheless there are three general ways of taking creatine number one first take around 20 grams per day for five to seven days number two after that period reduce your intake to 3 to 5 grams a
day to maintain the elevated creatine stores number three you can also take 3 to 5 grams of creatine daily from the start if you want number three you can schedule your creatine intake on and off for a few weeks at a time according to research following methods one and two results in the same effect when it comes to increasing muscle creatine content on the flip side of loading creatine first method one does it faster simply put if you wish to experience faster ergo genic affects the loading method might be ideal for you what are its
other benefits outside muscle gains enhance his strength and power increases water content of your muscle cells reduces muscle breakdown and retains muscle during exercise boosts your ability to perform more exercises and lift heavier weights per workout session if you have questions about the video comment them below if you liked the video give it a thumbs up and share it with your friends for more interesting facts on the human body subscribe to the channel [Music]
