Bulking + Creatine

[ron88]

Hello everyone

I am currently trying to gain weight and build more muscle mass. I know I have to consume a calorie surplus to do this. Some days it's easier than others... In addition to this, I've been considering taking creatine for a while.

Who of you has experience in the bulking process with creatine or with creatine in general and can give me tips/advice as a potential beginner?
What do I have to consider?
How does creatine work?
Does Creatine Promote Weight Gain/Muscle Building?

Any feedback is very much appreciated.
Thanks!

 

[51arledge]

Creatine has one of the safest (and most studied) records of any supplement. All of the concerns that existed as recently as 5 years ago have now been shown to be un-founded. There had been a point about it causing baldness, but recent studies show this not to be the case.

There used to be a protocol for 'loading' creatine at 30 grams/day for 2 weeks (in 5 or 6 doses per day). That protocol often caused intestinal bloating and gas, and now the suggestion is that 5 grams per day will get you to an effective level within 2 weeks with no GI issues. There also used to be a recommendation to cycle off and back on every 4 to 6 months, but that has now been discounted. It's now known that 5 g/day is sustainable for years.

The simple explanation for how it works is that muscle cells are more than 50% water and that creatine increases the ability of muscle cells to absorb water while also aiding in the metabolism of glycogen in the muscle.

 

[Thirdlegproduction]

Like the post above says, creatine is one of the safest and most researched supplements in the world.

It works in the following two ways.

- Creatine allows your muscle cells to absorb more water making you bigger and heavier in water weight alone but that simple and temporary increase in size allows you to lift heavier and a bit longer which results in more muscle gains but taking creatine just by itself without heavy workouts won't give you results outside of water retention.

- The second way and most important way creatine helps you gain more muscle is because after a workout, the body creates this thing called myostatin to prevent your muscles from growing too big or disproportional and creatine is an anti-myostatin so the best time to take it is AFTER your workout.

It is best to take a break after 3 months because even though myostatin prevents muscle growth, it also benefits your tendons and ligaments and blocking your myostatin production usually results in torn or weak tendons. The break is about allowing your tendons and ligaments to catch up with your muscles.

 

[ron88]

@Thirdlegproduction thanks man, very much appreciate

 

[SeksyGrug]

Bulking is gymbro. A rather small caloric surplus(up to +400) is much safer then just "bulking".

Thats also what I advice as a fitness coach.
I take 12gr creatin daily btw since around 4 years with only one stop during a bb preperation.

 

[deleted20494151]

One thing I haven't seen mentioned, creatine gave me a moon face which I was not a fan of lol