You’re at the gym, working up a sweat, when you overhear an interesting tidbit of gym gossip. Someone casually mentions that their secret to a shapelier rear-ends isn’t just squats or lunges – it’s creatine.
You might be taken aback. Creatine? – that supplement you usually take for bicep curls and bench presses! Could it give you a bigger glute?
Well, let’s explore the million-dollar question causing a stir in locker rooms, TikTok, and social media: does creatine make your butt bigger?
This article delves into the science behind creatine and glute growth and busts some myths. So, keep reading!”
The Science Behind Glute Growth
Glute growth is not a one-size-fits-all process. It is a complex, multifaceted process. A variety of factors heavily influence it.
The glutes, consisting of the gluteus maximus, medius, and minimus, are vital muscles that shape our buttocks and aid in various movements. Of these, the gluteus maximus primarily influences the shape of your buttocks.
Muscle growth happens when muscle fibers increase in size due to resistance training. Small tears occur in the fibers during training, which your body repairs to lead to growth. Protein synthesis helps this process by breaking down protein into amino acids for muscle repair and building. Thus you get a shaped butt.
However, several factors influence butt growth too.
- Genetics can affect muscle growth. Some people have a genetic advantage for larger muscles.
- Choosing the right exercise type and difficulty is crucial to target the glutes effectively. Squats and deadlifts are great options.
- Nutrition and adequate calories are crucial for muscle-building, specifically a protein-rich diet.
- Lastly, hormones like testosterone and growth hormone are significant as they affect how the body responds to exercise and builds muscle.
Does Creatine Make Butt Bigger?
Creatine doesn’t target the glutes specifically, but its effect on muscle growth and strength enhancement can increase glute size. Especially when you combine creatine intake with appropriate glute-focused resistance training.
One study found that creatine added 5.7 lbs (2.6 kg) of muscle mass and significantly increased strength in various exercises among well-trained athletes. Another 8-week study found that creatine supplementation increased muscle mass when added to an exercise regimen and improved strength on the bench press.
Creatine and Muscle Growth
You may not immediately see how taking creatine supplements is related to developing your gluteal muscles. But learning about how creatine works in the human body can provide insights into this fascinating relationship.
Creatine helps produce adenosine triphosphate (ATP), the cell’s energy currency. During high-intensity exercises, creatine supplementation increases the body’s phosphocreatine stores, which in turn helps produce more ATP.
Having extra ATP provides more energy before experiencing tiredness. It is helpful for activities that require power and strength.
Besides, creatine may increase levels of IGF-1, a hormone that plays a significant role in muscle growth. These changes in the muscle cells stimulate the production of new proteins, contributing to new muscle mass.
Learn more about creatine and its impact on hormones.
Moreover, creatine helps reduce muscle breakdown during exercise; over time, it enables you to perform more repetitions and lift heavier weights. Now, it is a crucial factor in muscle growth.
Finally, creatine can increase the water content in muscle cells, causing them to swell. It contributes to muscle growth.
Creatine and Gluteal Muscle Development
When it comes to gluteal muscle development, creatine can contribute to gaining a bigger butt combined with resistance training. The increase in strength and power that creatine provides can enhance the effectiveness of glute-focused exercises such as squats and deadlifts. It can, in turn, lead to greater muscle mass in the glutes over time.
However, no studies have focused solely on the impact of creatine on developing gluteal muscles. The evidence for creatine’s role in muscle growth and strength is generally applied to all muscles, not the glutes only.
To be precise, taking creatine with consistent strength training that targets the glutes and a balanced diet is likely the most effective approach if you want a bigger butt.
How To Take Creatine For Glute Growth?
You must use it properly to fully reap the benefits of creatine for a bigger glute. It involves understanding how much to take, when, and how to incorporate it into your fitness routine.
The most common method of taking creatine involves a “loading phase” followed by a “maintenance phase.”
The loading phase involves taking 20–25 grams of creatine, split into 4–5 equal doses daily, for 5–7 days. It saturates the muscles with creatine and helps to expedite the benefits.
After the loading phase, a lower daily dosage of around 3–5 grams is recommended, known as the maintenance phase. It helps maintain high levels of creatine in your muscles.
You can also start with 3-5 grams of creatine daily to skip the loading phase. It may take longer to build up in muscles, but it will still reach optimal levels in 28 days.
Timing of Creatine Intake
Timing may not be crucial when taking creatine for a workout, as experts have found insignificant variations in results. Total intake throughout the day is believed to be more significant.
However, some researchers suggest that taking it before and after a workout could maximize its benefits.
Learn more about the right time to take creatine.
Effective Exercise For Bigger Butt
Exercise, particularly strength and resistance training, is crucial for muscle growth and development, including in the gluteal muscles that make up the butt. They cause microscopic damage to muscle fibers, which then repair and grow back thicker and stronger.
With strength and resistance training, cardio also helps make your butt look bigger and more defined. However, too much cardio can lead to muscle loss, so finding a balance is important.
Regularly performing exercises – combining strength and resistance training with cardio – targeting gluteal muscles can help increase their size and shape.
Here are some of the most effective exercises that target the glutes.
- Squats: one of the most effective exercises for targeting the gluteal muscles. They work not just your glutes but also your thighs and core.
- Lunges: A great exercise that targets the glutes. They also work your hamstrings and quadriceps.
- Glute Bridges: This exercise specifically targets the glutes and helps to increase their size and strength.
- Deadlifts: A full-body exercise that heavily involves the glutes, helping to increase their size and strength.
- Hip Thrusts: An exercise targeting the glutes specifically, helping to increase their size and shape.
Diet To Enhance The Glute Growth
Diet is just as important as exercise when building a bigger butt. Consuming the right amounts of nutrients can help fuel your workouts, support muscle recovery and growth, and help you maintain healthy body weight.
Protein for Muscle Growth
Protein provides the amino acids your body uses to repair and build new muscle tissue after workouts. Research has shown that consuming protein after resistance training can enhance muscle growth and recovery.
Carbohydrates for Energy
To perform at your best during workouts with full energy, consume carbohydrates. Eating carbs before exercising can help ensure you have enough energy to perform at your peak. After your workout, consuming carbs can help replenish your muscle glycogen stores and aid recovery.
Can you intake creatine with oats – learn.
Fats for Hormone Production
Fats are also important for hormone production, including testosterone, which is important for muscle growth. Fats also assist in the absorption of fat-soluble vitamins. However, focus on healthy fats in avocados, nuts, seeds, and fatty fish.
Hydration plays a key role when supplementing with creatine. Creatine can draw water into your muscle cells, reducing the amount available for other uses. For this reason, drink plenty of water while taking creatine to prevent dehydration.
Does creatine make your butt bigger?
Well, creatine doesn’t make your butt bigger directly. However, combined with gluteal muscle-focused exercise and diet, creatine supplementation can help you have a bigger butt.
But always consult your doctor or professional before starting any supplements or for any adverse reaction.
For more on safe supplementation, visit our blogs.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.