Arnold Schwarzenegger reveals why creatine is a 'miracle' for both muscle and weight loss

When a bodybuilding icon like Arnold Schwarzenegger makes a recommendation, the fitness world listens. Although he's 78 years old, the "Austrian Oak" still trains daily and recently shared his take on one of the most talked-about dietary supplements in his popular newsletter "Arnold's Pump Club": creatine.

His verdict? According to Arnold, it's a "low-risk, high-reward" supplement that surprisingly helps not only with muscle growth, but also with fat loss.

More muscle and less fat: What does the science say?

Arnold bases his recommendation not only on decades of experience, but also on fresh scientific data. He refers to a recent review that analyzed the results of 12 different randomized controlled trials to see what real impact creatine has when combined with strength training.

The results are more than compelling:

• Muscle growth: people who strength trained while taking creatine gained an average of 1.14 kg (2.5 lbs) more lean muscle mass than those who did the same workout with just a placebo.
• Fat loss: But that's not all. The creatine group also lost an average of 0.5 kg (1 lb) more body fat.

Studies have confirmed that these positive results were seen consistently across different age groups and levels of training.

How is this possible? The hidden power of creatine

You may be wondering how one simple supplement can do both - build muscle and burn fat? Arnold explains it simply: it's all about energy.

Creatine plays a key role in the body's rapid regeneration of ATP (adenosine triphosphate), the primary and fastest source of fuel for your muscles.

In practice, this means you can train harder, do an extra rep or two or lift a slightly heavier weight thanks to creatine. This extra power and higher training volume will then translate directly into bigger muscle gains and more efficient fat burning over time.

Arnold's practical tips for use

So how to make the most of creatine? Arnold recommends sticking to the proven basics and not being tempted by marketing gimmicks.

1. For most people, 5 grams of creatine monohydrate per day is an ideal and perfectly sufficient dose. There is no need for complicated "cycles" or exaggerated "saturation phases", a consistent daily intake is sufficient.
2. Form beware: Schwarzenegger also strongly warned against trendy creatine "gummies" (gummy candies). He referred to research that found many of these products contain only trace amounts of creatine, or even none. He recommends sticking with classic powder (monohydrate) or proven tablets.

Creatine is one of the best and most researched supplements on the market. The fact that even at 78 years old it is still used daily by Arnold Schwarzenegger himself to maintain strength and energy for his workouts at Gold's Gym is just another strong endorsement of its effectiveness.

If you're looking for a safe, inexpensive and scientifically proven way to boost your results in the gym, creatine is one of the best choices you can make, according to Arnold.

Source:FitnessVolt