Does creatine make muscles bigger is an amino acid that occurs naturally in your body. It’s a substance that gives your muscles energy for high-intensity exercise and helps increase the amount of adenosine triphosphate (ATP) that your muscle cells can make during activity. It’s also a common supplement for people who do weight training, including some professional athletes. It’s not uncommon to see creatine supplements in the locker room at your gym, and the supplement is a popular choice for both men and women who are serious about their fitness.
The bulk of your body’s creatine is stored in your muscles, and the rest is made by liver and kidney cells. You can get creatine from meat and other animal sources, but your body makes most of it on its own through an enzyme called arginine:glycine amidino transferase.
Creatine Chronicles: Understanding the Science Behind Muscular Growth
One of the most well-researched sports supplements, creatine has been shown to improve strength and performance in a variety of studies. It’s one of only a few supplements that has been proven to increase muscle mass and strength, including a significant boost in bench press (1-rep max) and bicep curl (11-rep max).
While creatine does appear to have muscle-building benefits, the amount it increases depends on many factors, such as your diet and the type of exercise you do. It also can lead to some weight gain, but it’s hard to tell whether the extra weight is from muscle or fat based on a simple weight scale. You can better determine if you’re gaining fat or muscle by using tools like bioelectrical impedance analysis and dual-energy X-ray absorptiometry.