From what they do to how much to take, we’ve taken a closer look at how creatine & other supplements might help with building muscle
Social media is currently rife with all things muscle building (we’re looking at you #MuscleTok). Whether it’s meal plans, workouts or which supplements to try, lots of us are looking for strength training tips, tricks and advice.
And for good reason too. Aside from aesthetic reasons, improving or maintaining your muscle strength and mass helps keep your body happy and healthy, meaning you can keep doing the things you love, for longer.
But, with so much information out there, it can be hard to separate the fact from the fiction. With this in mind, we’ve taken a closer look at muscle building, especially how diet and exercise can impact muscle growth, as well as how certain supplements, like creatine and protein, may help us improve our fitness performance.
Can sports supplements help to build my muscles?
Sports nutrition alone won’t help you build muscle, it’s the work you put in that will really get you results.
Having said that, some supplements may support your performance and training. Just remember though, like all supplements, sports nutrition products are designed to complement a healthy diet, rather than stand in as a substitute for any foods.
Can creatine help with muscle growth?
Creatine supplements aren’t particularly new, but they seem to have really gained popularity in recent years. In fact, according to Google®, searches for creatine have seen a pretty substantial rise year-on-year since 2019. Here, we take a look at what creatine is, what benefits it might have and how much we really need.
What is creatine?
Creatine phosphate, or phosphocreatine, is a substance found naturally in our muscles. Some of the creatine stored in our bodies is made in our liver and kidneys, and we also get creatine from the foods we eat, such as red meat and seafood. About 95% of the body’s creatine is stored in the muscles, mainly in the form of phosphocreatine, and the other 5% is found in the brain and testes.
Creatine helps our muscles create energy during high-intensity exercise. This is because your body uses phosphocreatine to produce the high-energy molecule ATP. ATP is the body’s ‘energy currency’ and the more ATP you have, the better your body can perform during exercise.
Benefits of creatine supplements
Athletes often take creatine supplements, such as creatine monohydrate, to improve their performance, but older adults and vegetarians might also benefit from taking additional creatine.
Creatine supplements can increase your physical performance in successive bursts of short-term, high-intensity exercise, such as sprinting or weightlifting. Normally, the ATP in your body becomes depleted after around 10 seconds of high-intensity activity. When you supplement with creatine, the body can use the additional stores of phosphocreatine to produce more ATP, meaning you can maintain optimal performance for a few seconds longer.
Research has also shown that daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. More research needs to be done to understand how creatine might impact the effect of strength training on those younger than 55, however.
How much creatine do I need?
As we’ve mentioned, our bodies naturally produce creatine, and most of us will consume enough in our diets too. But, if you do think you need a little extra help in reaching the right level, you can increase your intake with a creatine supplement.
When supplementing with creatine, lots of people tend to start with a ‘loading phase’ which leads to a rapid increase in muscle stores. It’s recommended that you take between 15 to 25g per day for five to seven days – this equates to around four 5g servings throughout the day.
After the loading period, you could then take around 2 to 5g per day for anywhere between one to 12 weeks, to maintain high levels of creatine within your muscles.
In terms of who can take creatine supplements, it should be okay for most healthy adults, but you should avoid taking it if you’re pregnant, breastfeeding or under 18. Less is known about the long-term safety of creatine though, so make sure to consult a doctor before trying it out.
Side effects of creatine
When taking creatine supplements, side effects may include bloating, muscle cramping, nausea or diarrhoea. If you notice any side effects, try taking a smaller dose or speak with your GP or a health professional if you have any concerns.
Other supplements that could help with muscle growth
Creatine might be one of the big buzz words in the fitness world right now, but there are several other popular sports supplements out there that may help improve your physical performance.
Protein
Protein is a key part of our daily diet and is essential for helping our bodies repair and grow. When it comes to muscle building in particular, protein contributes to the growth and maintenance of muscle mass in the body, so increasing your intake may help you to increase your muscle mass.
How much protein do I need?
We should all be able to get enough protein from our diet – think lean meats, fish, tofu, legumes and eggs. But, if you do feel like you need additional support in getting the right amount, protein supplements can be a good way to up your protein intake.
In terms of how much protein we actually need, most adults should aim for around 0.75g per kilo of body weight per day. This would be around 56g per day for a 75kg man and 45g per day for a 60kg woman.
It’s important to remember too, that consuming more protein than the recommended amount doesn’t mean you’ll necessarily build more muscle.
Types of protein supplements
Protein supplements usually come in the form of a powder which is then mixed with water or milk to form a drink. There are several different types of protein powder, including:
- Whey – a mixture of proteins isolated from whey, the liquid part of milk used in cheese production
- Casein – another milk-based protein, taken from the milk curds formed during cheese production
- Plant-based – made from foods such as soy, hemp and peas, these are a good alternative for vegans
Branch-chain amino acids (BCAAs)
There are 20 different amino acids that make up the thousands of different proteins in our bodies. Nine of these 20 are considered essential amino acids, which means our body doesn’t make these and they must be obtained through your diet. Of these nine, three are known as branched-chain amino acids (BCAAs), leucine, isoleucine and valine.
BCAAs are found in protein-rich foods such as eggs, meat and dairy products and those who eat a varied diet should be getting enough. You can also take BCAAs as a supplement, usually in powder form, though more research is needed to determine the benefits of these.
Beta-alanine
Beta-alanine is a non-essential amino acid that produces carnosine in the body.
Beta-alanine is found in foods such as meat, poultry and fish. It’s also available in supplement form, though, like with BCAA supplements, more research is needed to understand the impact of these on the body.
The role of diet and exercise in muscle growth
It’s important to mention however, that muscle growth doesn’t happen overnight. It takes time, persistence and a long-term commitment to reach your fitness goals.
While it can be tempting to reach straight for the supplements, the building blocks for muscle growth and maintenance are eating a healthy, balanced (protein-rich) diet and dedicated resistance training. In fact, three main criteria must be met for maximum muscle gain:
1. Eating more calories than you burn
2. Consuming more protein than you break down
3. Following an exercise programme that challenges your muscles
A healthy, balanced diet should provide all the energy, vitamins and minerals you need. This should include a mix of carbohydrates, protein, fat and fibre, along with lots of fruits and veggies.
Looking for more information?
If you’re unsure about which supplements might be right for you, pop down to a local Boots store and have a chat to one of our pharmacists. Make sure to consult a GP, pharmacist or healthcare professional before taking supplements if you’re pregnant, have a medical condition or are taking other medication.
Common sports supplement myths, debunked
Sports supplements are a shortcut to success
Sports nutrition and supplements alone won’t get you results. As we’ve discussed, sports supplements should do exactly what they say on the tin – supplement. Usually, a good training plan, a healthy, balanced diet and enough rest will help your physical performance more than any supplement can.
Creatine is a steroid
While the physiological and performance outcomes of anabolic steroids and creatine supplements might be similar, the way they work and the legal categorisation are different.
Anabolic steroids are regulated class C drugs, while creatine is categorised as a dietary supplement. It is illegal to possess and administer anabolic steroids without a prescription.
I can’t get enough protein from my diet
Most of us should be able to get all the protein we need from a healthy, balanced diet. As we’ve mentioned, most adults should aim for around 0.75g per kilo of body weight per day. Protein-rich foods include:
- Lean meats
- Fish
- Eggs
- Nuts and seeds
- Legumes
- Tofu
- Cheese
- Milk
