If you're looking to build muscle and improve your physical performance but aren't taking creatine yet, you're slowing down your progress. Recognized as one of the most effective and scientifically backed supplements, creatine stands out for being affordable and safe, with benefits that even transcend the sports field.
What is creatine and how does it work?
Creatine is a natural compound produced by the body and also found in foods such as meat and fish. Its main function is to recycle ATP (adenosine triphosphate), the primary source of energy for cells. By storing more creatine in the muscles, they have more energy to perform high-intensity activities, such as weight lifting.
Key benefits of creatine
Increases strength and performance: Allows you to perform more repetitions and train with greater intensity, maximizing muscle stimulus.
Promotes muscle recovery: Reduces muscle damage after exercise and accelerates recovery between sessions.
Improves cellular hydration: Increases water retention in muscle cells, creating an optimal environment for growth.
Benefits overall health: In addition to athletic performance, creatine has positive effects on the health of bones, skin, eyes, digestive system and sperm (in the case of men).
Cognitive performance: Improves brain function, especially in situations of high mental demand or fatigue.
Indications for use of creatine
Most effective option: Opt for creatine monohydrate, the most studied, economical and effective form. Make sure the product says 100% creatine monohydrate to ensure quality and effectiveness.
Recommended Daily Dosage: The standard dosage is 3-5 grams per day, and you don’t need to take it at a specific time. The important thing is to maintain consistency in its consumption, since its effectiveness comes from keeping the muscles saturated with optimal levels.
Loading Phase (Optional): If you want to saturate your muscles quickly, take 15-20 grams daily for a week, divided into 5-gram doses throughout the day. However, in the long term, taking 3-5 grams daily is just as effective and more practical.
How to take it: Dilute the creatine in water, juice or your protein shake and consume it immediately, since creatine begins to degrade after spending time in water.
Hydration: Make sure you drink enough water throughout the day to maximize its benefits.
How safe is creatine?
Creatine is one of the most studied and safe supplements available on the market. At recommended doses, it poses no risk to the kidneys or liver in people with normal kidney function. It has been safely used for decades by athletes, seniors, and people of various physical conditions.
In fact, in older adults, creatine plays a key role, helping to prevent muscle loss (sarcopenia), improve bone density, and support cognitive function. This makes it an important supplement not only for physical performance, but also for health and well-being as you age.
Myths and realities
Creatine causes swelling or fluid retention: False. It is true that it increases muscle cell hydration (intracellular hydration), but this is beneficial for anabolism and muscle recovery. This type of hydration is specific to muscle cells and does not affect fluid retention at a systemic level, so it does not cause inflammation or generalized swelling like fluid retention problems.
Cycling is necessary: False. You don’t need to stop using it. Creatine can be taken continuously without any adverse effects. If you stop consuming it, the levels stored in your muscles will simply decrease, leading to a gradual loss of its benefits.
It's only for muscles: False. Its benefits include brain health, bone density, recovery and even fertility. So if you haven't yet incorporated it into your routine, don't waste any more time.