Creatine stands out as the most evidence-backed supplement for bodybuilders, boosting strength, power output, and lean mass gains during resistance training more reliably than others like whey protein alone. It enhances ATP recycling for high-intensity efforts, aligning with strength training interests, and pairs well with protein sources you're already using.
Key Benefits (Pros)
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Increases muscle size, strength, and performance by 5-15% in short-term studies, with sustained gains over 6-12 weeks.
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Improves recovery and workout volume, allowing heavier lifts and more reps without fatigue.
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Safe long-term (up to 5+ years at 3-5g/day), inexpensive (~₹0.5-1 per dose), and retains training-built gains post-use unlike steroids.
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Supports brain health and may aid recovery in your stack.
Drawbacks (Cons)
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Initial 1-3 kg water weight gain from muscle saturation, which can mask fat loss visually.
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Possible mild GI upset (bloating, cramps) during loading phase (20g/day x 5-7 days, optional) if not hydrated well.
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Non-responders (~20-30%) see minimal effects if baseline creatine stores are high from diet.
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Requires consistent daily intake (3-5g monohydrate post-workout) for saturation; cycling unnecessary.
Whey protein complements creatine for protein synthesis but ranks secondary as a "best" single pick—consider stacking if protein intake lags.
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