Creatine: benefits, myths and how to take it correctly

1. What is creatine?

Creatine is a natural compound found in the body and foods such as flesh and fish. Its main function is to provide fast energy to the muscles, which makes it an ideal supplement for high -intensity and short duration activities, such as weightlifting and sprint.

2. Creatine benefits

Creatine consumption has demonstrated multiple benefits, including:

• Increase in strength and power: Improve performance in explosive exercises and high intensity.

• Greater muscle gain: It favors protein synthesis and increased muscle volume due to intracellular water retention.

• Better recovery: It helps reduce muscle damage and post-training inflammation.

• Greater resistance in intense training: It allows more repetitions and series with the same load.

• Cognitive benefits: Its positive effect on brain function has been studied, especially in older people or with low creatine diets.

3. Myths about creatine

Despite its scientific support, creatine has been the subject of several myths:

• "Creatine damages the kidneys": There is no evidence that consumption in recommended doses causes kidney damage to healthy people.

• "It retains liquids and makes you see swollen": Creatine increases water retention within muscle cells, which favors muscle growth, but does not cause generalized swelling.

• "It is only for bodybuilders": Although it is popular in the world of fitness, creatine also benefits resistance athletes and anyone who wants to improve their physical and mental performance.

• "Load phase" must be made ": Although a load phase can accelerate creatine muscle saturation, it is not necessary to obtain its benefits.

4. How to take creatine correctly

• Recommended dose: 3-5 grams daily are enough to maintain the optimal levels of creatine in the muscles.

• Moment of consumption: It can be taken at any time of the day, although some studies suggest that after training it may be more beneficial.

• What to mix it: It is recommended to consume it with water, juice or together with a meal to improve its absorption.

• Optional loading phase: To saturate muscles faster, you can take 20 g a day divided into 4 doses for 5-7 days, but it is not mandatory.

Conclusion

Creatine is a safe and effective supplement to improve performance, strength and muscle recovery. Its regular consumption, together with adequate food and a good training plan, can make a big difference in sports progress. Before starting to take creatine, it is advisable to consult with a specialist to ensure its correct inclusion in diet and training.