Creatine is a muscle-building supplement that you can mix into a glass of milk. Creatine supplements come in a powdered form that is water-soluble so you can place it in any liquid beverage and stir until it dissolves. You also can take creatine in pill form or find it in some energy bars.
Benefits of Milk
Milk has a large amount of calcium and calcium is beneficial for optimal muscle function and building strong bones. Muscles need strong bones to support them, so mixing creatine with milk might be an ideal way to both increase muscle size and dense bones. As an added bonus, calcium also might help you burn fat, according to a 2003 study published in "International Journal of Obesity." The study found that participants who consumed dietary calcium experienced an increase in fat oxidation within a 24-hour period; the results do not prove that calcium increases fat oxidation, but there is a correlation between high levels of calcium consumption and less fat mass.
Benefits
Some studies have shown that taking creatine supplements increase muscle mass and strength during high-intensity, short-duration activities like strength-training, according to the University of Maryland Medical Center. Creatine is unlikely to improve performance in endurance activities, such as running.
Creatine Amounts
Creatine is not recommended for use in children or teenagers, but is safe for most adults, according to the University of Maryland Medical Center. There are two phases of creatine supplementation. You first take high amounts of creatine to load your muscles and then reduce the amount to maintain your muscle gains. For one week, consume 20 g per day of creatine taken in four installments of 5 g each. Reduce the amount after one week to only 2 to 5 g per day.
Improving the Effectiveness of Creatine
Creatine might be effective for muscle building but a study published in the "International Journal of Sport Nutrition and Exercise Metabolism" in 2009 suggests that mixing creatine with conjugated linoleic acid and whey protein might not only increase muscle size but also strength. Both whey protein and conjugated linoleic are available in powdered form. Results from the study showed an increase in muscle size as well as strength during a bench press and leg press. Participants took 9 g of creatine along with 6 g of conjugated linoleic acid and 36 g of whey protein over five weeks and also performed six days a week of weight lifting. All of the participants experienced an increase in muscle size by the end of the study, but the greatest gains in strength and size were in the group taking the combination of creatine, conjugated linoleic acid and protein. If you want a greater increase in muscle mass and strength than from taking creatine alone, it might help to combine it with other supplements, though always check with your doctor first.
References
- "International Journal of Sport Nutrition and Exercise Metabolism"; Conjugated Linoleic Acid Combined With Creatine Monohydrate and Whey Protein Supplementation During Strength Training; Cornish SM, Candow DG, Jantz NT, Chilibeck PD, Little JP, Forbes S, Abeysekara S, and Zello GA; February 2009
- Muscle & Fitness: Water, Creatine and Milk: You Are What You Drink
- "International Journal of Obesity"; Relation Between Calcium Intake and Fat Oxidation in Adult Humans; E L Melanson, T A Sharp, J Schneider, W T Donahoo, G K Grunwald and J O Hill; 2003
- University of Maryland Medical Center; Creatine; Steven D. Ehrlich, NMD; June 2009
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