A study was released showing that simple creatine monohydrate is an inhibitor of myostatin! For those of you that don’t know, myostatin is a protein found in mammals (including humans) that signals the body to tear down muscle cells. By blocking it, most people will see a major increase in muscle size and strength. It is antagonized by another protein called follistatin, which means that the more follistatin you have the less myostatin you have in your body.
The study was done on 27 male students. 8 control (no weights) and the remainder either did a controlled workout program consisting of 6 basic exercises that covered all the major muscle groups: bench-press, lat-pulldown, biceps curl, leg press, knee extension and leg curl with a 2 minute rest period between exercises.
While the results were modest, it does show that creatine can reduce myostatin levels more than training alone. For the week long loading phase the young men took a whopping 20g of creatine per day and took a more modest 3g of creatine per day for the remainder of the 8 weeks. What the researchers found is that myostatin was reduced more than the control group and the training alone group.
WHAT DOES THIS DO FOR MUSCLE?
The reduction in myostatin is modest, but it does show that creatine does more than recharge energy systems and add more water to the cell. Creatine likely has more effects on the muscle than we even know. Certainly, this study shows that combining supplements you can get an additive effect. By combining creatine with something like epicatechin and prohormones, you can have a truly additive effect on muscle size and strength.
The best and most well studied form of creatine is creatine monohydrate. There are other forms such as creatine HCL, creatine ethyl ester, creatine malate and creatine decanoate but the best and most well studies form of creatine is the monohydrate form which is found in most sports nutrition supplements.
Creatine is found in many popular preworkout items and also by itself as creatine monohydrate. For bodybuilding it’s one of the safest and most well studied supplements and another arrow in you quiver of muscle building weapons!