Dear Gus Aguirre,
Creatine supplement, sold over-the-counter as Creatine Monohydrate when ingested at recommended levels can increase short duration, high intensity exercise without producing harmful side effects. The “Creatine loading phase” consist of 20 grams/day for 6 days. Maintenance consists of a reduced dosage of 2 grams/day (for about 30 days). Research suggest that if “loading” is not a consideration, same high levels can be seen after 30 days when taking 3 grams of Creatine per day. It is best to supplement Creatine with Carbohydrate in order to increase creatine loading and uptake. It is beyond my scope of practice as a Certified Personal Trainer to recommend supplements of any kind, is your choice to make an informed decision.
Besides supplements, there are key factors you should consider, including appropriate training program, progression, daily nutrition and caloric intake, recovery/rest, etc. My best recommendation is for you to find a register dietitian who can better design and balance your daily food intake and a Certified Personal Trainer to safely and appropriately design your training program.
In good health,
Not certain of your age however the best way to put muscle on is “naturally”. I say muscle and not fat. If you are “stuck” the first place to visit is your food plan. What, when and how much are key elements for putting on muscle. Recovery is imperative (sleep, resting proper intervals between sets as well as workouts).
Nutrient dense complex carbs, lean proteins and good fat sources are the best. It’s pretty simple math if you know your lean body mass. Katch/McArdle formula computes your Basil Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE) based on lean body mass then it’s simply a matter of adding more calories in to gain.
Sounds simple but it’s not. If you add too quickly you will gain fat. Consulting a registered dietician is excellent advice so they can guide you through the process. I will leave you with the advice that it’s best to get your nutrients through natural food sources first and foremost. Good luck and continue to train hard.
Since the body provides CP on its own to supply your ADP with the extra phosphate, I question supplying the body with an outside source. I am not sure if there is enough long term research to indicate whether the body will become lazy and stop producing the CP on its own. I recall hearing the cycling the supplement may help prevent this issue, but building muscle naturally is always a safe bet!