If you are interested in a specific increase in muscle mass, in addition to protein supplements, multivitamins and enhancing the body's efficiency, you should consider creatine. It is no coincidence that you associate the name of a chemical compound with "creation". Creatine supplementation, i.e. with β-methylguanidinoacetic acid, helps to create a beautiful figure. First things first.
You may think that the amount of creatine in multi-ingredient preparations does the trick. If you have a relaxed approach to training and you care more about movement than a dream sculpture, you probably don't need extra support. However, when you exercise in the sweat of your brow to get a clear outline of your muscles, taking creatine is a good way to make your task easier, because - although it is not an essential nutrient - our body readily uses its additional resources provided with the daily diet. You're generally right - this amino acid is found naturally in your muscles and tendons. Additional creatine supplementation stimulates protein synthesis, increases endurance and influences the production of adenosine triphosphate (ATP), which in turn is important for energy production.
Second: the option for sharp battery charging
The first strategy is to take a higher dose of the supplement regularly for a short period. The idea is to maximally saturate the muscles with creatine, increase their potential and give them a boost of energy. After this time, you go to supplementation with lower amounts. What doses are taken to "load" the muscles and how long should this phase last? It is generally stated that the correct strategy is 20-25 g creatine per day (spread over several doses) for 5 to 7 days. Such creatine supplementation is especially recommended for those who currently do not take any creatine supplements and want to see the effects of this compound as soon as possible. It is worth bearing in mind that with such intensive supplementation, some people experience discomfort from the digestive system. If you notice any symptoms related to deteriorated digestion, switch to low doses of the preparation. Importantly, regular creatine supplementation requires maintaining the proper level of hydration. When you "recharge", drink plenty of water - definitely more than usual during the day. After consuming creatine, you should drink up to half a liter of fluids.
Third: an option for gentle muscle saturation
The second approach is a less aggressive dosing spread over several weeks. It is recommended to stick to a dose of 3-5 g per day for three to four weeks. After this time, the muscle creatine saturation should reach about the same level as in the "loading" strategy described above. You will also find other, lower and higher doses in the network - it's all an individual matter. Nothing stops you from taking longer and regular supplements with lower doses. Creatine is one of the tested supplements that you can safely take for a long time. Contraindications for this type of supplementation are primarily kidney, liver and pancreatic diseases. If you are healthy, drink a lot of water, train regularly and take care of the caloric balance and the right amount of protein in your diet, creatine will be your best ally in the fight for sculpture. Take it before or after training, preferably with carbohydrates and possibly taurine.