Can Creatine Help Naturally Skinny Individuals Build Muscle?

In a world where many people struggle to lose weight, some individuals are on a quest to gain muscle. These naturally skinny individuals put in consistent effort and receive no visible reward. They work hard for hours in the gym and monitor their diet efficiently, yet the reflection remains unchanged, and gaining muscle feels like a battle. This deeply frustrating phase is a shared experience for countless people, and they are often found questioning, Can I take creatine if I am skinny? Is creatine monohydrate good for me? If yes, then which is the best creatine for hardgainers?

Creatine is a naturally occurring compound found in muscle cells and is widely recognised as the most effective supplement for building strength and gaining muscle. But what exactly is creatine for skinny guys, and how does it work its magic? This blog post will help us understand the science behind creatine and how it can be a game-changer for naturally skinny individuals.

Creatine, commonly supplemented as creatine monohydrate, recharges your muscles’ energy system. How? When you take creatine, it gets absorbed and stored in your muscles as phosphocreatine. This phosphocreatine acts like a backup for ATP regeneration.

What Is Creatine and How Does It Work?

Our muscle cells are like tiny powerhouses that store energy in the form of ATP. Whenever we engage in heavy weightlifting or training, it is facilitated by this Adenosine Triphosphate (ATP). Our body naturally stores a very limited amount of ATP, just enough for a few seconds of intense workout before it gets used up. To refill this fuel and keep you going, creatine is required.

Creatine, commonly supplemented as creatine monohydrate, recharges your muscles’ energy system. How? When you take creatine, it gets absorbed and stored in your muscles as phosphocreatine. This phosphocreatine acts like a backup for ATP regeneration.

When you are working out intensely, your muscles start to run low on ATP. At this time, phosphocreatine quickly donates its phosphate group to Adenosine Diphosphate (ADP is what ATP becomes after losing a phosphate). This process quickly replenishes ATP, allowing you to complete a few more reps and ultimately improve your performance.

Why do Skinny People Find It Hard to Gain Muscle?

Often, when you are skinny or lean, people advise you to eat more or lift heavier. However, they are unaware of the physiological challenges you face during muscle building. Sometimes, even the best intentions and genuine effort do not translate to muscle gain, and there is a scientific explanation behind it. Let us explain to you why skinny people find it difficult to pack on muscle mass:

1. Naturally fast metabolism:

Lean individuals generally have faster metabolisms, which means their bodies burn calories during activity and even at rest. This makes it difficult to save the calories required for muscle growth. Thus, to build muscle, you need to consume more calories than you burn.

2. Excessive nutrient burning:

Skinny body types tend to burn through nutrients for energy rather than storing them in the muscles.

3. Low muscle protein synthesis:

Due to their unique metabolic pathways, the bodies of naturally lean individuals are less effective at repairing and building new muscle tissue, even with adequate protein intake.

4. Genetically smaller bone structure:

Ectomorphs have a naturally smaller bone structure, which also limits the amount of muscle they can build, as compared to someone with a larger frame. This doesn't mean they can't build significant muscle, but their starting point might be different.

5. Low Glycogen Storage Capacity:

Glycogen is the stored form of carbohydrates, responsible for providing energy for workouts. Due to their faster metabolism, individuals with a lower body mass index (BMI) typically have lower muscle glycogen levels, resulting in less energy available for productive workouts.

How Creatine Helps Skinny Guys Build Muscle?

In skinny individuals, creatine increases the muscles' phosphocreatine stores, allowing you to squeeze out those extra reps, lift heavier weights, or sustain for longer workout sessions. Over time, creatine helps individuals with a lean physique push their natural fatigue threshold and develop stimulus for muscle building that might otherwise be harder to achieve.

Best Type of Creatine for Skinny Individuals?

It's easy to get carried away by the range of creatine options available. However, for individuals with a lean physique, creatine monohydrate can help them gain muscle, especially its refined version, micronised creatine. These two creatine forms are scientifically backed and the most researched for their efficacy. Compared to other forms of creatine, Creatine Monohydrate is the most sustainable supplement option, as it comes with no artificial flavours or additives.

Creatine in micronised form is easy to digest and is generally well tolerated because of the following reasons:

• Creatine Monohydrate is further processed into much finer particles to form micronised creatine. These finer particles have a reduced surface area, making them easier to dissolve in liquid and be absorbed by the body.
• Micronised creatine monohydrate is very unlikely to cause stomach upset, digestive issues, or bloating, especially in those with faster metabolisms.

Wellversed Micronised Creatine is a finely powdered form that ensures maximum solubility and minimum digestive upset, allowing your body to utilise it effectively. Individuals with faster metabolisms may want to consider pairing Wellversed Micronised Creatine with Wellversed Whey Protein. This combination is a wholesome powerhouse, as creatine provides the energy for intense workouts and muscle growth, while whey protein supplies the essential amino acids needed for muscle repair and recovery. This symphony enhances workout potential at the gym and accelerates your muscle-building journey.

How to Take Creatine For Muscle Growth?

There is no standard rule for taking creatine for muscle growth. However, consistency and appropriate dosage are the key to achieving desired results from creatine supplementation. The following are the ways in which creatine can be taken:

1. Loading Phase:

The loading phase involves taking a higher dose of creatine for a short period to saturate the muscle creatine stores. This prepares your muscles for quicker, high-energy movements, resulting in enhanced strength and performance.

You can take about 20 grams of creatine per day, split into four doses of 5 grams each, for 5-7 days. For example, add 5 g to your breakfast, then 5 g to your afternoon meal, and then to lunch, and finally to dinner. This way, your muscles are energised, allowing you to experience improved performance.

2.Maintenance Phase:

The goal in the maintenance phase is to maintain regular creatine levels. You may take 3-5 g of creatine once daily with any meal, preferably the meal before a workout. In this phase, consistency is the key! It is important to adhere to the dosage because muscles store creatine.

You can take it with a meal or mix it into your post-workout shake for optimal utilisation.

3. Cycling Dosage:

It has been proven that daily supplementation is safe and effective for healthy individuals; however, cycling is generally not compulsory.

4. Combination Supplementation:

Combining creatine with a calorie surplus, high-quality protein, and sufficient carbohydrates works magically well. You can pair Whey Protein and post-workout carbs with creatine to create an optimal environment for muscle repair and growth.

Creatine can easily be mixed with water, juice, or a protein shake. Since creatine draws water into muscles, it is recommended to maintain an optimum hydration level to maximise effectiveness.

How Creatine Can Change Your Daily Training Routine?

Regular creatine dosages boost our muscles' ATP stores for immediate energy supply. This means that when you wish to lift heavier weights or aim to push out some extra repetitions that previously felt impossible, you can do so. It delays muscle fatigue and promotes faster recovery between sets.

For naturally skinny individuals, this boosted endurance works really well, as it provides the consistent energy and motivation needed to overcome distractions and achieve significant muscle growth.

Conclusion

It is possible to transform a naturally lean physique into a chiselled muscular physique. Just keep your efforts consistent and maintain discipline in your eating habits. Creatine can help you overcome a genetic roadblock by unlocking real muscle growth, improved energy, and the physique you have been striving for.