The creatine It is probably the most studied sports supplement in the world. Unlike other products, its effectiveness is backed by hundreds of scientific studies and institutions such as the International Society of Sports Nutrition (ISSN), which considers it safe and effective for both men and women.
What is creatine and why is it so popular?
Creatine is a molecule that our body produces naturally from amino acids (arginine, glycine, and methionine). It is stored in the muscles in the form of phosphocreatine and acts as a fast-charging battery.
When you train, especially with high-intensity exercises like weightlifting, sprints, or HIIT, creatine helps to recharge ATP (the energy currency of our cells), allowing you to perform better and recover faster.
Proven benefits of creatine
Studies agree that creatine supplementation provides very clear advantages:
- Increased muscle strength and power: ideal for those who train in the gym or practice explosive sports.
- Improved recovery: accelerates energy replenishment after training.
- Increase in lean muscle massBy improving performance, it indirectly promotes muscle gain.
- Cognitive and health benefitsRecent research suggests that it may also support brain function, bone density, and even protect against cellular aging.
How much to take?
The standard recommended dose is 3 to 5 grams per day. There is no need to do loading phases (taking large amounts at the beginning); with a constant dose, the muscle stores are saturated in a few weeks.
When should I take it?
Although there is no "magical" moment, the most practical thing to do is to take it after training, along with your meal or protein shake. If you train in the morning on an empty stomach, you can also take it beforehand without any problem. The important thing is the daily consistency.
How to take it?
- Creatine monohydrateIt is the most studied and effective method.
- Dissolve it in water, juice, or your post-workout shake.
- Combine it with carbohydrates or protein to improve its absorption.
Myths you should forget
- ❌ “Creatine makes you fat”No, it simply increases water retention within the muscle, which is positive because it improves cellular hydration.
- ❌ “It’s only for men”It is also highly recommended for women, especially for strength training and preventing muscle loss with age.
- ❌ “It damages the kidneys”In healthy individuals, there is no evidence of adverse effects on the kidneys or liver.
In summary: creatine is a safe, affordable supplement with proven benefits for both improving your performance and taking care of your long-term health.
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