Back to Supplement Basics

Creatine is a naturally occurring compound found in the body that's responsible for the production of a high-energy compound called phosphocreatine.

Remember to consult your doctor before starting any diet and exercise plan.

Part #3 – Build Muscle & Strength with Creatine

Creatine is one of the most researched, most time-proven supplements for building muscle size (mass) and strength. But what many beginner and even intermediate athletes overlook when supplementing with creatine is the role insulin plays.

Insulin is capable of driving more creatine into muscles for greater creatine retention, and one way to spike insulin is by administering a large dose of high-glycemic carbs along with a dose of creatine. This was demonstrated in a double-blind study conducted on 23 subjects at the University of Nottingham about 10 years ago. Researchers provided individuals with 93 grams of simple carbs along with creatine, and compared them to a group who was given a creatine solution without carbs. Muscle biopsies showed that subjects consuming creatine with a large dose of carbs experienced significantly higher skeletal muscle creatine retention, while blood tests also revealed significantly higher serum insulin concentrations. This means that these researchers realized a high dose of carbs creates a large insulin spike that drives more creatine into muscles! As a result, the effect insulin plays in the role of creatine uptake is something to seriously consider when you're choosing creatine supplements.

Supplement Suggestions