Will I See Results The First Week On Creatine?

Creatine is a naturally occurring compound that is produced in your pancreas and primarily stored in your skeletal muscles. Creatine can also be produced synthetically and sold commercially in liquid, pill and powder forms with the aim of increasing athletic performance. A study published in the "Journal of the American Dietetic Association" found that one week of creatine supplementation can enhance muscular performance. According to the "Journal of Hyperplasia Research," four main effects of creatine supplementation can be measured within several days of supplementation.

Protein Synthesis

Creatine supplementation may increase the rate at which your muscles can create new protein molecules, a process called protein synthesis. Protein synthesis is an essential part of the muscle recovery process following bouts of intense resistance training exercise. During exercise, skeletal muscle cells break down and may take several days to recover. Creatine supplementation may enhance the rate at which your muscles can recover from an intense workout.

Lactic Acid Buffer

Lactic acid is a natural byproduct of your muscles' performing work. When energy is released, lactic acid is released with it, causing immediate muscle pain associated with a burning sensation. Creatine supplementation may slow the rate at which lactic acid is released during exercise, thereby slowing down the buildup of lactic acid in your muscles. Slowing the rate of lactic acid buildup may allow you to exercise longer and at a higher intensity than you would be able to otherwise because of immediate muscle pain.

Myofibril Hydration

Many creatine users report an increase in water retention within several days of creatine supplementation. This increase in water is because of an effect of creatine called myofibril hydration, or muscle hydration. When creatine is stored in your muscles, it will cause water to be stored with it. Water will saturate your muscles, causing you to gain noticeable weight within a week. Because the water is stored in your muscles, your muscles may appear larger and fuller, a temporary effect that will go away once you stop supplementing with creatine.

Substrate Availability

The most well-known effect of creatine supplementation is its ability to increase substrate availability. Energy substrates inside your muscle make it possible to produce energy. Creatine helps make more energy available to your muscles for immediate energy. An article published in the "Journal of Strength and Conditioning Research" concluded that creatine supplementation during high intensity resistance training greatly enhances muscular strength and performance. This is because of the ability of creatine to allow your body to rapidly produce energy during exercise.