Will Creatine Help Me Get Stronger, Faster?

It makes perfect sense. You want to know how much stronger creatine can make you before you try it yourself. You don’t want to waste your time and money on something that may not work. 

Maybe you’re already taking it and want to see how you can get even better results. I don’t blame you for wanting the best results possible. So I do. 

After reading this article you’ll know, on average how much stronger creatine can help us become. You’ll also learn how to get as strong as possible from it too.

Man Working Out

Just How Much Stronger Will Creatine Make Me?

Almost 20 years of research and dozens of scientific studies finds that supplementing with creatine monohydrate will, on average, increase your strength by 10%. 

Don’t let what may appear to be a small amount fool you. 10% stronger is awesome. Especially since all it took was taking a single, very safe sports supplement without having to work out or change your diet.

In this case, strength is defined as the most weight you can lift for 1-3 repetitions. 

Here’s a good example. Let’s say you can squat 150 pounds 3 times. After supplementing with creatine monohydrate for about a month you should be able to squat 165 pounds for the same number of reps. 

You can get even stronger. The rest of this article shows you how. After reading you will know how to choose, take, and make the most from your creatine.  

Lifting Weights & Training Hard Are Important

You can definitely get stronger taking creatine, even if you’re not lifting weights. There’s research that finds you’ll increase your strength with it even if your arm or leg is in a cast. Just don’t expect to see nearly the results that are possible when you lift weights too. 

Simply put, the harder and more frequently you train, the better your results will be.

Results from a study using guys who didn’t respond to creatine finds that not training intensely enough is a likely reason for their not getting stronger or building muscle. Their workload was simply not enough to stimulate growth and an increase in strength.

Training Tips For Getting The Most From Your Creatine

  • Lift weights at least 3x a week . Work up to 5-6x a week if possible. 
  • Do exercises for large muscle groups (swings, squats, dips, pull-ups) every workout.
  • Use weights you can safely lift for 5-8 reps per set. Do 3-5 sets per exercise.
  • Increase the amount of weight you’re lifting when you can do 10 reps in a set.

Remember your workouts should be challenging. They don’t have to be a 3,000% effort on each and every time rep. That leads to injuries and burnout. Just make sure you’re pushing yourself enough to feel challenged on the last 2-3 reps of each exercise. 

Does What I Eat Make A Difference?

Yes. It very much matters. Same as it always does if your goal is to lose fat or build muscle.

When it comes to getting stronger, you need to make sure you eat enough protein every day. You’ll also need to make sure you’re getting the rest of your calories from healthy fats and nutrient dense sources of carbohydrates, if you eat them. They aren’t required like protein and fat. Even when it comes to getting stronger. 

Eating properly to get stronger is an article in itself. I’ll make sure to cover it soon. For the time being, following the tips listed below will help you out. They cover the most important things you need to do when optimal health and fitness – which includes being as strong as you can – is your goal. 

Tips For Eating To Get Stronger

  • Eat 1 gram of protein per pound of your body weight
  • Focus on protein rich foods like red meat, pork, eggs, chicken, and seafood.
  • All natural whey protein shakes are a great way to meet your protein needs every day

What’s The Best Way To Take Creatine?

The faster you can ‘fill’ your muscles with creatine, the sooner you get stronger,  in and out of the gym. This means that you need to take as much as possible over a short period of time. 

According to over 20 years of research and hundreds of thousands, if not millions of testimonials from actual users, the best way to do this is follow what’s often referred to creatine ‘loading’. 

Collectively, the loading and maintenance phases are referred to as creatine cycling. I’ve written an entire article on this topic. You can get the most important details from the list below.

Creatine Loading Guidelines

  • Loading phase: days 1-5. Take 20 grams a day in 4-5 evenly divided doses. This is usually 1 scoop of creatine (5 grams) per serving.
  • Days 6+: maintenance.  Take 1 serving a day ( 5 grams). Your muscles will remain filled up and you should notice that you’re getting stronger. 

Which Creatine Supplement Is The Best For Getting Stronger?

The best, and I will actually say the only type you should ever take is creatine monohydrate. If this recommendation changes, I’ll make sure you’re the first to know. 

Studies find that creatine monohydrate is the best for increasing strength, building muscle, and improving performance. 

creatine monohydrate powder

Other supplements, including creatine HCL, liquid creatine, and creatine ethyl ester (CEE) don’t appear to work at all. 

Research finds they don’t even increase the amount of creatine stored in your muscles which is what you need for it to have any benefit. 

For now, stick to creatine monohydrate powder that’s tested for purity. The one I recommend is our own brand, Creatine Edge. Every serving gives you 5 grams of pure creatine at the best possible price. 

Click here to learn more about Creatine Edge. 

Now you know not only how much stronger you can get by taking creatine but also how to use it for the best results. Following them will help ensure you increase your strength levels 10%, or more as quickly as possible.

Sources:

Brose A1, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

Chia-Chi Wang,1 Shu-Cheng Lin,2 Shu-Ching Hsu,2 Ming-Ta Yang,3 and Kuei-Hui Chan. Effects of Creatine Supplementation on Muscle Strength and Optimal Individual Post-Activation Potentiation Time of the Upper Body in Canoeists. Nutrients. 2017 Nov; 9(11)

Claudino JG, Mezêncio B, Amaral S, Zanetti V, Benatti F, Roschel H, Gualano B, Amadio AC, Serrão JC. Creatine monohydrate supplementation on lower-limb muscle power in Brazilian elite soccer players. J Int Soc Sports Nutr. 2014 Jun 18;11:32.

Izquierdo M, et. al. Effects of Creatine Supplementation on Muscle Power, Endurance, and Sprint Performance Med Sci Sports Exerc. Feb 2002.

Izquierdo M1, Ibañez J, González-Badillo JJ, Gorostiaga EM. Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc. 2002 Feb;34(2):332-43.

Kilduff LP, Vidakovic P, Cooney G, Twycross-Lewis R, Amuna P, Parker M, Paul L, Pitsiladis YP. Effects of creatine on isometric bench-press performance in resistance-trained humans. Med Sci Sports Exerc. 2002 Jul;34(7):1176-83.

Lanhers C1,2, Pereira B3, Naughton G4, Trousselard M5, Lesage FX6, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017 Jan;47(1):163-173. 

Ostojic S. Creatine Supplementation in Young Soccer Players. Int J Sport Nutr Exerc Metab. 2004 Feb;14 (1), 95-103.

Philip D Chilibeck, Mojtaba Kaviani, Darren G Candow, and Gordon A Zello. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. J Sports Med. 2017; 8: 213–226.

Rawson E. et al. Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance. J Strength Cond Res. Nov 2003. 17 (4), 822-31.

Urbanski RL1, Vincent WJ, Yaspelkis BB 3rd. Creatine supplementation differentially affects maximal isometric strength and time to fatigue in large and small muscle groups. Int J Sport Nutr. 1999 Jun;9(2):136-45.

Wang CC1, Fang CC2,3, Lee YH4, Yang MT5, Chan KH6. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018 Nov 2;10(11).

Posted on