Abstract
This article examines the scientific evidence behind the effects of creatine supplementation on muscle growth. Creatine is a naturally occurring organic acid that is stored in skeletal muscle. It is used as an energy source for muscle contraction during high-intensity exercise. Creatine supplementation has been shown to increase muscle growth through several mechanisms of action, including increasing the concentration of creatine phosphate in muscle cells, stimulating muscle protein synthesis, and activating muscle cell signaling pathways involved in muscle growth. The author of this article reviews numerous studies that have investigated the effects of creatine supplementation on muscle growth in both trained and untrained individuals, demonstrating that creatine is an effective strategy for increasing muscle mass and strength. Overall, the evidence supports the use of creatine supplementation as a safe and effective dietary supplement for individuals seeking to increase muscle growth and enhance athletic performance.
1. Introduction
Creatine is a naturally occurring organic acid. It’s synthesized in the liver and kidneys from amino acids, mainly arginine, glycine, and methionine. It is stored in skeletal muscle and used as an energy source for muscle contraction (Rawson & Volek, 2003).
Creatine supplementation is a popular dietary supplement among athletes, bodybuilders, and fitness enthusiasts. It has been popular for many years due to its purported ability to increase muscle growth and enhance athletic performance. The purpose of this research article is to explore the scientific evidence behind the effects of creatine on muscle growth.
2. Mechanism of action:
Creatine works by increasing the concentration of creatine phosphate (CP) in muscle cells. CP acts as a reservoir of high-energy phosphate bonds that can be rapidly hydrolyzed to provide energy for muscle contraction during high-intensity exercise. Creatine supplementation has been shown to increase the amount of CP in muscle cells, which can lead to increased energy availability during exercise.
In addition to its effects on CP, creatine has also been shown to stimulate protein synthesis, the process by which new muscle tissue is produced. Creatine supplementation increases the expression of key regulatory proteins involved in muscle growth, including mTOR and myogenin. These proteins are responsible for activating the cellular machinery necessary for muscle growth (Willoughby & Rosene, 2001).
Creatine also appears to have a direct effect on muscle cell signaling pathways, including the insulin-like growth factor-1 (IGF-1) and the mitogen-activated protein kinase (MAPK) pathways. Activation of these pathways leads to increased muscle protein synthesis and growth.
3. Evidence supporting the use of creatine supplementation for muscle growth:
Numerous studies have investigated the effects of creatine supplementation on muscle growth in both trained and untrained individuals. A meta-analysis of 22 randomized controlled trials found that creatine supplementation increased muscle mass by an average of 2.2 kg (4.8 lbs) compared to placebo. The greatest gains in muscle mass were in individuals engaged in resistance training.
Another study conducted in trained individuals found that creatine supplementation increased muscle fiber cross-sectional area by 10-15%. This increase in muscle fiber size was accompanied by an increase in strength, demonstrating the functional benefits of creatine supplementation.
Creatine has also shown to increase muscle growth in older adults. A study conducted in healthy older men found that creatine supplementation increased muscle mass and strength, while decreasing markers of muscle damage (Candow et al., 2008).
4. Conclusion
In conclusion, creatine supplementation has shown to increase muscle growth through several mechanisms of action. By increasing CP levels in muscle cells, creatine can enhance energy availability during high-intensity exercise. Additionally, creatine can stimulate muscle protein synthesis and activate muscle cell signaling pathways involved in muscle growth. The scientific evidence supports the use of creatine supplementation as an effective strategy for increasing muscle growth. This is true in trained and untrained individuals.
Author Contributions
D. Clare was responsible for the conception of the study, conducting a thorough examination of the references, conducting data analysis, and writing the manuscript.
Funding
This research was not supported by any specific grant or funding agency.
Institutional Review Board Statement
Not applicable, due to the article being a review of existing literature and not requiring the recruitment and consent of additional study participants.
References
- Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of strength and conditioning research, 17(4), 822-831.
- Willoughby, D. S., & Rosene, J. M. (2001). Effects of oral creatine and resistance training on myosin heavy chain expression. Medicine and science in sports and exercise, 33(10), 1674-1681.
- Candow, D. G., Chilibeck, P. D., Burke, D. G., Davison, K. S., Smith-Palmer, T., & Tarnopolsky, M. A. (2008). Effect of creatine supplementation during resistance training on muscle accretion in the elderly. Journal of gerontology: Series A, 63(11), 1168-1176.
