You are probably here because you are looking for the best creatine for mass and strength. Building muscle mass and strength involves a combination of rigorous exercise and a protein laden diet. Absence of consistency could lead to deterioration in muscle mass and integrity.
Many successful body builders have a routine that dictates how they schedule their workouts, what exercises they do and the kind of food they eat.
Some even go as far as keeping a count on the calories they take in every meal. This goes to show that a high level of commitment is necessary to attain and maintain the body you desire.
Strength training involves working the main groups of muscles all over the body. The exercises involved target the chest, shoulders, arms, the abdomen, hips, abdomen and back.
Building on strength pertains doing a lot of resistance exercises such as lifting weights, using resistance bands, doing press-ups and sit-ups and other exercises that cause your muscles to exert a lot of force.
Get Fit Simplify Resistance Loop Exercise Bands for the perfect home resistant training to build more muscles. The bands come with 5 different resistance lengths and made from 100% natural latex material which makes it great for any home workout. They are also made with superior quality are easy on the skin and include a booklet with illustrated exercises.
A pair of home workout dumbbels can also come in handy when you want to use weight lifting with the supplements. The CAP Barbell adjustable dumbbells is available in different sizes which makes it perfect for both beginners and intermediates. you can add and remove weights depending on the type of resistance you want and the type of muscle you are looking to build.
As you progress in age, your muscle composition will begin to deteriorate. You will notice that maintaining acquired muscle mass will become more strenuous. You may have to increase the number of times you train in a week or the length of time per workout session.
One main requirement for muscle and strength development is your diet. A great many of us want to hit the gym, lift some weights and voila! This will not work for you. Your diet actually comprises 80% of your regimen.
You have to eat food that helps your body reach its optimum functioning capacity, so that all organs and parts of your body help you achieve your desired goals.
Do not also be under the misguided impression that one hefty meal will give your more nutrients. It should be important to note that the more food you take, the more your body excretes.
The reason is because your body will only take the nutrients it needs at that exact point in time. If, for instance, your body only needs 20 grams of protein at the time of feeding, any excess portion will go to waste.
It will do you a lot more good to eat small helpings of food several times a day. The body will utilize more nutrients in this way. Eating small helpings will also help in maintaining a high metabolic rate.
Table of contents:
- How will various foods help you increase muscle mass and strength?
- Creatine: What is it and how does it help?
- Best Creatine Supplements Reviews
- Conclusion/ Final Verdict
How will various foods help you increase muscle mass and strength?
Each class of food will help you in different ways. Some will give you more benefits than others. Let us look at a few classes of food and what they will do for you.
Foods rich in carbohydrates will give you a good supply of fuel for the production of energy in your body. Good sources of carbohydrates include whole grains, potatoes, bananas, pasta, bread and sweet potatoes.
These are important since they are the building blocks for muscles. You can be able to get good protein from plant and animal proteins such as milk, meat, eggs, kidney beans, soy, chocolate and fish and poultry products.
Vitamins and minerals
These nutrients are only needed in small quantities in the body, but they play a big role in maintaining the normal functioning of your body. Examples of vitamins are Vitamins A, B, B complex, C, D, E and K.
Examples of minerals include calcium, phosphorus and potassium. These nutrients can be obtained from the consumption of fruits and vegetables such bananas, citrus fruits, mangoes, green leafy vegetables, carrots and lettuce.
Creatine: What is it and how does it help?
Creatine is a type of amino acid that is found in abundance in red meats and sea foods. This is also a non-essential amino acid, which means that your body also produces it. It is produced in the kidneys, liver and pancreas.
The body mainly stores this amino acid in the muscles and the brain. It is stored the form of phosphocreatine and is used for energy production. This also causes people to supplement the naturally acquired creatine with synthetic creatine for increased production of energy.
Creatine has also been credited for its ability to protect against neurological diseases. It has been tested and proven to have a high safety profile.
Best Creatine Supplements Reviews
There is a variety of synthetic creatine brands in the market that will help you achieve your muscle and strength goals. Read on to see some of the products reviewed here.
1. NutricostCreatine Monohydrate Micronized Powder
This product contains 100% micronized creatine monohydrate. It is highly soluble and will be easy to take together with your milk shake, smoothie or coffee. Each serving of the product will give you 500mg of creatine.
The product does not have any additives such as fillers, colours or flavours and it is presented in its purest form. It is suitable for use by all athletes since it does not have any dairy, gluten, soy, sugar or yeast which makes it free of allergens.
- This product is all natural
- It can be used in all your drinks as it is highly soluble
- Does not contain any synthetic additives
- It does not have any allergens
- Suitable for vegans
- May cause side effects such as diarrhoea, muscle cramps and dehydration if consumed in excess.
- Each serving gives you significantly less creatine than other brands
2. Dymatize Micronized Creatine
This product will deliver a total of 5 grams of creatine per serving. It comes in a 1kg plastic can, and will give you support for your workout goals. You will get 200 servings out of this can.
This product does not have any additives; there are no artificial flavours, colours or preservatives. Also, you will be able to add it to your coffee, water or any other drink since it is highly soluble.
- This product has no additives
- One serving will give you a high concentration of creatine, up to 5 grams.
- Comes in a big can that will give you 200 servings
- Highly soluble
- It is allergen free
- It does not have a scooping spoon in the can.
- It may cause side effects if taken in excess
3. Optimum Nutrition Micronized Creatine Monohydrate Powder
This product will give you 5 grams of absolute creatine in every serving. The creatine comes in a 600 grams container that will give you 120 servings. The product contains no allergens.
It supports the development of muscle, strength and power. It also has no additives such as flavours, colours or fillers.
- It has no additives
- Is highly soluble and can be added to your drinks
- It has no allergens and can be consumed by all people
- Gives you a high concentration of creatine per serving
- Excess consumption will cause side effects
4.Life Extension Creatine 120 Vegetarian Capsules
This product comes as capsules that you can simply pop into your mouth and swallow if you find dissolving it in your drink tedious.
The package comes with 120 capsules that will last you a good number of days, depending on the number of capsules you plan to take in a day.
Note that you should avoid overindulgence since you will experience side effects such as muscle cramps, stomach pain and diarrhoea.
Each capsule contains 12mg of vitamin C and 879mg of creatine.
- It is easy to consume since it does not need to be dissolved
- You can carry the capsules around with you to consume when you like
- Capsules have a tendency to last longer since their integrity is not easy to compromise.
- This product gives you 120 capsules that will last you quite a bit of time
- It has vitamin C added to it
- Specifically made for vegans
- There is significantly less amount of creatine per capsule as compared to other powder supplements.
Conclusion/ Final Verdict
There are many people interested in building their muscle mass and general body strength. A lot of research has gone into providing such individuals with that extra boost they need to achieve their goals.
Aside from the normal diet that are recommended by dieticians and nutritionists, supplements help in a big way tomake you progress in leaps and bounds.
Ceatine is one such supplement. It has been greatly researched on to ensure that it will help you and that it is safe for you to consume.
Being a naturally occurring compound in your body, additional creatine will not pose a problem to your physiological functioning. If anything, it will boost your body’s functions.
Take care not to overindulfe, more consumption does not always mean better results. This amino acid has been known to have several side effects like diarrhoea, stomach pain and muscle cramps.