Creatine and its impact on strength and muscle growth

1. What is creatine?

Creatine is a natural compound found in skeletal muscle and occurs in the liver, kidneys and pancreas from the arginine, glycine and methodin amino acids. It is also obtained through foods such as meat and fish.

2. Benefits of creatine in sport

• Increase in strength and power: Improves the ability to perform high intensity exercises, such as weightlifting and sprints.

• Greater muscle volume: Creatine helps water retention in muscle cells, which can contribute to an increase in muscle size.

• Recovery improvement: Reduces muscle damage and inflammation after intense training.

• Greater ATP production: Creatine provides fast energy for explosive efforts, optimizing performance.

3. How to take creatine effectively?

• Load phase (optional): 20 g daily divided into 4 shots for 5-7 days to saturate the muscles quickly.

• Maintenance: 3-5 g daily to maintain the optimal levels of creatine in the muscle.

• Optimal: It can be taken before or after training, combined with carbohydrates to improve your absorption.

4. Do you have side effects?

Creatine is safe for most people when consumed in the recommended doses. Some side effects may include:

• Fluid retention: It can increase body weight due to intracellular hydration.

• Digestive discomfort: Some people may experience swelling or discomfort if they have high doses.

• Myths about renal damage: There is no scientific evidence that demonstrates that creatine affects renal function in healthy people.

5. Conclusion

Creatine is a highly effective supplement to improve strength, muscle growth and recovery. It is safe and beneficial for athletes of different levels, especially those that practice strength and high intensity sports. Before incorporating it into your routine, consult a professional to make sure you adapt to your needs and objectives.