In a recent video, Derek from More Plates More Dates (MPMD) delved into the often-debated topic of creatine supplementation and its impact on muscle size. As one of the most widely studied sports supplements, creatine has gained popularity among athletes and fitness enthusiasts alike. But just how much can it really contribute to muscle growth?
Derek, known for his evidence-based approach to fitness and supplementation, explains that while creatine can indeed lead to an increase in muscle size, the effects may not be as dramatic as some might hope. He emphasizes that the primary mechanism by which creatine works is through increasing intramuscular water retention.
This water retention, Derek clarifies, can give muscles a fuller, more voluminous appearance. However, it’s important to note that this is not the same as actual muscle tissue growth. The increased water content in muscle cells can make them appear larger and more defined, but it doesn’t necessarily translate to a significant increase in lean muscle mass.
That being said, creatine supplementation can indirectly contribute to muscle growth over time. By enhancing the body’s ability to produce ATP (adenosine triphosphate), the primary energy source for muscle contractions, creatine allows for more intense and prolonged workouts. This increased training capacity can lead to greater muscle hypertrophy when combined with proper nutrition and consistent resistance training.
Derek points out that the extent of muscle size increase from creatine use can vary greatly between individuals. Factors such as diet, training regimen, and genetics all play crucial roles in determining how much benefit one might see from creatine supplementation.
For those expecting dramatic overnight changes, Derek cautions against unrealistic expectations. While some users may experience noticeable increases in muscle fullness within a few weeks of starting creatine supplementation, others may see more subtle effects. He stresses that creatine is not a magic bullet for muscle growth but rather a tool that can enhance the results of a well-structured training program.
In terms of dosage, Derek recommends following the generally accepted protocol of a loading phase followed by a maintenance phase. This typically involves taking 20 grams of creatine per day for 5-7 days, followed by a daily maintenance dose of 3-5 grams.
It’s worth noting that creatine’s effects on muscle size are temporary and will diminish once supplementation is discontinued. The water retention associated with creatine use will decrease, potentially leading to a slight reduction in muscle volume.
