Hormonal
Creatine supplementation combined with resistance training amplifies the increase in satellite cell and myonuclei numbers in human skeletal muscle, leading to enhanced muscle fiber hypertrophy compared to training alone or with protein supplementation.
If you are strength training, adding creatine monohydrate (5g daily after a short loading phase) helps your muscles build more structural nuclei (myonuclei) compared to training alone. This structural change supports greater long-term muscle growth. You do not need to take massive doses; 5g/day is sufficient when combined with resistance training.
In conclusion, the present study demonstrates for the first time that creatine supplementation in combination with strength training amplifies the training-induced increase in satellite cell number and myonuclei concentration in human skeletal muscle fibres, thereby allowing an enhanced muscle fibre growth in response to strength training.
Why this rating
Double-blind, randomized controlled trial with human subjects, though sample size is modest (n=32 completers).
Source
Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training
Steen Olsen et al. · The Journal of Physiology · 2006
DOI 10.1113/jphysiol.2006.107359
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