Many people take creatine to build strength, increase endurance, enhance their athletic performance, and build lean muscle mass. But it can be taken for other reasons, too. Additionally, it can help improve some muscular disorders. creatine may improve symptoms of major depression in women, too. Fifty-two women received 5 grams of creatine a day over an 8-week period. Researchers found that the women who received creatine had improvements in their symptoms in as little as two weeks, with symptoms continuing to improve eight weeks later.

Can creatine make you gain weight? Some people are concerned that oral creatine will make them fat. Maybe you’ve heard others complain of looking plump or swollen shortly after starting the supplement. It’s true that creatine can cause some weight gain, but the weight gain may not be due to fat. There are other reason the number on the scale may have gone up. 1. Water weight Creatine can cause rapid water weight because the supplement draws water into your muscles’ cells. Your muscles will hold onto this water, resulting in bloating or puffiness around your arms, legs, or stomach. Your muscles may even appear bigger, even if you’ve just begun your training. 2. Muscle mass Creatine can be an effective supplement for increasing endurance and strength. Over time, you may see an increase in your muscle strength and size. Increased muscle mass will also tip the scale upward. As your muscles become bigger, water weight becomes less noticeable, and you’ll appear less swollen. 3. Non-muscle weight gain You may also be concerned about non-muscle weight gain, namely fat. But despite a seemingly rapid increase in weight, creatine will not make you fat. One scoop of creatine per day (about 5 grams) doesn’t have any calories, or at the very least, only a few calories. If you stay active and eat a healthy diet, you’re not likely to put on fat while using oral creatine.

Supplements for Bulk Supplements On a bulk, it can be tough to eat the excess calories when you don’t have an appetite. Thankfully, there are certain supplements that make life far easier. Mass gainers can be just the support you need, as they can add calories to your diet without the need to force down a meal. Creatine is another great supplement and is suited to our 4-week bulk. Your first week is a loading phase and the following 3 are ‘maintenance.’ Creatine helps aid short bursts of high intensity exercise, which means you can lift a little harder, which in turn increases hypertrophy. Creatine monohydrate could be added to any drink, such as a fruit juice or protein shake.

Fat for Muscle Building Time to debunk the fat myth! Fat is energy dense and should be a firm part of your diet. It goes without saying of course, to limit the saturated or trans fat but bulk out the healthy fats – if you don’t already, grab for the peanut butter, nuts, avocado, coconut oil, oily fish.

Protein for Muscle Mass Building Protein is the key nutrient when it comes to bulking transformations, as it’s the nutrient responsible for supporting lean muscle development. On a bulk, every meal should contain protein and you should aim for 2g per kg of bodyweight per day.

Carbohydrate for Muscle Mass Unlike a cut, where you need to cut down on carbohydrates, those on a bulk can and should enjoy plenty of carbs. Hence, the harder you can train, the more likely you are to build mass. Stick to wholegrains as opposed to processed refined carbs which quickly spike blood sugar and can be stored as fat. However, post-training simple carbohydrates are useful. They quickly spike insulin levels – and insulin increases protein synthesis and decreases muscle breakdown.

Hydration For Mass Building When you’re bulking, you’ll need to keep yourself well hydrated. 1.5 – 2 litres per day or 6-8 glasses of water. To increase your caloric intake, you could also drink milk for additional protein – a perfect evening drink before bed to keep that protein synthesis in the black. You could consider a product such as Micellar Casein, for a tasty slow releasing protein powder. Fruit juices can add extra sugar which can be useful post-workout, but limit this to once or twice per week.

Key Points On Bulking The bulk phase – the big feed. Bulk it out then lean up with a cut. To smash the bulk phase, you need to train like you mean it and feed like you need it. Bulking isn’t about eating as much, of whatever you want. It’s about feeding the muscle growth. Check out our top nutrition tips to support your bulking diet. Try the Supps247 Personal Trainer 4 week bulking diet plan. Breakfast options – select one from the following list each day. 6 egg omelette with spinach (approx. 564 kcal) 2 scoop Mass gainer Large portion of granola, whole milk and sliced banana (approx. 750 kcal) 1 or 2 bagels with peanut butter (approx. 380/760 kcal) 2 Poached eggs, salmon and avocado (approx. 550 kcal) Morning meal/snack options – combine these to increase calories if needed Progain flapjack (approx. 324 kcal) test booster 2 Tabs + 5g Creatine Progain extreme shake (600 kcal) Handful of almonds (approx. 92 kcal per serving) Apple with peanut butter (approx. 200 kcal) Small portion of chicken breast, tomatoes, celery and brown rice (approx. 450 kcal) Lunch Options Double chicken breast, broccoli and rice (approx. 700 kcal) Salmon, sweet potatoes and sesame seeds (approx. 700 kcal) Chicken breast, salsa, brown rice and peppers (approx. 720 kcal) Vegetarian bean chili burritos (approx. 900 kcal) Tinned tuna, quinoa, avocado and broccoli (approx. 500 kcal) 2 scoops for mass gainer Snack options (select 1 or 2 per day depending on calories) Dark chocolate (a single ounce is 153 kcal. Eat as much as your surplus allows) Mass gainer shake (approx. 600 kcal) Cup of mixed nuts (approx. 640 kcal) Beef Jerky (approx. 410 kcal) 1 scoop Branch chain Amino acids Dinner options Tuna steak with olive oil, two sweet potatoes and quinoa (approx. 800 kcal) Sirloin steak, white rice and fried egg (approx. 950 kcal) Burger with lean beef, fries, white bread roll, cup of green beans (approx. 1450 kcal) Tuna, pasta and Bolognese sauce (approx. 600 kcal) Chili con carne with rolls of bread (approx. 700 kcal) 1 scoop casein Protein