Many people want to know what the best muscle building supplement is so they can build muscle fast and achieve their physical goals much sooner. Whilst muscle building supplements are beneficial, you must understand that the nutrition and exercise components are far more important when it comes to gaining muscle mass.
Nevertheless, there are some supplements that can certainly make a difference in helping you gain muscle mass fast! Furthermore, there is one supplement in particular stands head and shoulders above the rest. It is a supplement that can help you put on lean muscle mass in a matter of days, boost your strength and assist your fat-burning efforts all at the same time. That supplement is creatine monohydrate.
Creatine is a naturaly-occurring protein that is made from the amino acids, arginine, glycine and methionine. As a supplement, it is often is the form of creatine monohydrate (a creatine molecule bonded to a water molecule).
Why is creatine the best muscle building supplement?
In order to understand why creatine is the best muscle building supplement, it is firstly important to know what muscle is made of and how creatine contributes to increasing your muscle mass. Then, we will examine what makes it so effective compared to other muscle building supplements available.
The composition of muscle tissue
Muscle is composed mainly of water (70% approx.), protein (22% approx.), high energy phosphates and minerals. Since water contributes the most to a muscle’s overall mass, it simply makes sense that by manipulating the amount of water in a muscle cell you can dramatically influence the size of the muscle as well.
How creatine helps you gain muscle mass
Supplementing with creatine monohydrate increases the level of creatine phosphate being stored in your muscles by up to 30%. Accordingly, a greater level of creatine phosphate in your muscles also means more water will be drawn into the tissues through the process of osmosis. More water in your muscle cells (cell volumisation) obviously translates into greater muscle size.
Best of all, this dramatic increase in muscle size can occur in as little as 5 days if you do a loading phase, which means you saturate your muscles with creatine. It is not unusual for some people to put on up to 4 kilograms (9 pounds) in this 5-day period! All it involves is simply using about 20 grams of creatine monohydrate a day (in 2, 10-gram divided doses) for 5 days.
Why some people think creatine may not be the best muscle building supplement
Some people may argue that it is only extra water being stored in your muscles and that as soon as you stop using the creatine supplement you lose those gains quickly. This true, however, it is important to understand the benefits you gain whilst using creatine that can have long-lasting, beneficial effects from a muscle-building point of view and that make it the best muscle building supplement!
How creatine works
Firstly, by increasing your stores of creatine phosphate in your muscles you make it easier to replenish your ATP (adenosine tri-phosphate) stores when they become depleted. ATP is the ‘raw fuel’ of muscles that allows them to contract and whenever your muscles contract they breakdown ATP. Therefore, if you can replenish your ATP stores quickly (by having more creatine phosphate in the muscles) you can train harder for longer and may therefore be able to build muscle faster!
Also, by storing more water in the muscle cells, i.e. having greater cell volumisation, you also promote greater filament thickening. This means the actin and myosin filaments in muscle (the contractile elements) become thicker and stronger! This is another way creatine may contribute to building muscle fast!
There is also some research suggesting that supplemeting with creatine may increase the production of certain anabolic hormones in your body like, growth hormone and testosterone. These two hormones are strongly associated with muscle growth.
Why creatine is better than other muscle building supplements
There are two other popular muscle building supplements: protein powder and testosterone boosters. Both of these supplements are certainly beneficial in helping you build muscle fast but they simply don’t come close to the rapid and significant gains that can be made by supplementing your diet with creatine monohydrate.
Protein supplements may provide you with the building blocks you need to increase the thickness of the actin and myosin filaments, remembering of course that protein makes up about 22% of muscle, much less than water.
Testosterone-boosting supplement may boost your testosterone levels slightly. This means that their muscle building potential will only be slight as well.
How creatine may assist weight loss
Even though there is no solid evidence to suggest that creatine can help burn off body fat directly, it may still be useful for people who want to lose weight! Despite the fact that consumption of large amounts of creatine does promote dramatic weight gain, simply using small amounts consistently (2-5 grams a day), may actually assist your weight-loss efforts through several mechanisms. Firstly, creatine will help you preserve your muscle mass as you lose weight, which means you can keep your metabolism elevated and burn off body fat faster.
Also, since it helps to boost testosterone and growth hormone, which are powerful fat-burning hormones, you may also benefit for this reason as well. Ladies should keep in mind that their bodies produce testosterone as well as men’s bodies, just not as much, and by supplementing with creatine they will not be increasing their testosterone levels by much at all so they will not have any neative side effects.
There is no doubt that creatine is the best muscle building supplement on the market today. If you would like to find out more about creatine, please read a fantastic book by Melvin Williams called, Creatine: the Power Supplement.
Also, if you would like to get a tub of the world’s highest-quality micronised creatine monohydrate, Creapure, click on the following link: Prolab Creatine Monohydrate Powder,(1000g)
Finally, here’s a series of great videos by one of my favourite authors and fitness experts, Will Brink. He covers a whole whole range of topics about creatine and why it is one of the best muscle building supplements available today: