Creatine: What is it, what it serves and how to take

Creatine is a substance that provides energy for muscles, improving physical performance, increasing muscle mass and preventing chronic diseases.

Creatine is produced by the kidneys, pancreas and liver, but is also present in foods such as fish, meat, chicken, milk and derivatives. In addition, creatine can also be found in higher concentrations in the form of capsule or powder supplements, which can be ingested before or after training.

By ingesting creatine, it is also indicated to eat food or protein supplements such as tofu, egg and whey protein, and carbohydrates such as banana, watermelon or maltodextrin, for example. This is because these nutrients improve the absorption and use of creatine by muscles.

Check out more about all the benefits of creatine in the following video:

What the creatine is for what

Creatine is usually indicated for:

1. Increase muscle mass

Creatine increases muscle mass because it provides energy for muscles, avoiding fatigue and improving physical performance during training, which promotes the growth of muscle fibers. Get to know other supplements that increase muscle mass.

2. Improve muscle recovery

Creatine improves muscle recovery after exercise, which is the fundamental period to stimulate muscle fiber growth and prevent lesions.

3. Prevent chronic diseases

Some chronic diseases such as diabetes, osteoporosis and heart disease can be prevented by creatine use when associated with regular physical activity and healthy eating practices.

This is because creatine favors the control of blood cholesterol and glucose levels, promotes muscle mass gain, as well as preventing bone loss.

4. Prevenir a sarcopenia

Creatine helps to improve sarcopenia, which is the loss of muscle mass that usually happens to people over 50 and elderly, causing loss of strength and physical performance.

It is important to remember that these benefits with the use of creatine are mainly obtained in people who maintain healthy diet and regularly practice resistance exercise, such as bodybuilding, pilates or calisthenics, for example.

Also read: Creatine for the elderly: 6 benefits, such as taking (and contraindications)

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5. Assist in the treatment of neuromuscular diseases

Creatine use can help in the treatment of muscle diseases, such as dystrophy, Huntington disease, amyotrophic lateral sclerosis, Parkinson’s disease and fibromyalgia, improving cognitive functions and muscle strength.

However, further studies are required to prove the benefit of creatine for the treatment of neuromuscular diseases

What is monohydrate creatine

Monohydrate creatine is the most commonly used creatine form in food supplements, as it is well absorbed and used by the body.

There are other types of creatine, such as alkaline creatine, micronized creatine, Malato creatine and creatine ethil ester. However, there are few scientific evidence about the benefits of these types of creatine.

How to take creatine

Creatine can be taken at any time of day, before or after training, alone or along with other supplements. However, to be better absorbed, creatine should preferably be ingested with a protein food or source supplement such as tofu, egg and whey protein, and carbohydrates such as banana, watermelon or maltodextrin, for example.

Creatine can be taken in the form of capsules and should be ingested with 1 glass of water or juice, or in powder, and may be diluted with water, milk or juice, for example.

Consult the nearest nutritionist for more guidance on how to take creatine:

Schemes to take creatine

The most common way to take creatine is to ingest 3 to 5 g per day for 3 months or more. Another option is the supplementation of creatine with overload, where in the first 7 days a daily dose of about 20 g of creatine is made and then this dose is reduced to 3 to 5 g per day. See more details about creatine schemes.

Possible side effects

The most common side effect with the use of creatine supplement is body weight gain due to increased muscle mass. In addition, creatine can also cause diarrhea, gastric discomfort, belly pain, nausea and cramps in some people.

Who should not use creatine

So far, there are no contraindications about the use of creatine supplements. However, studies on the use of creatine by people with kidney problems are still inconclusive.

Therefore, creatine supplementation should always be done under the guidance of a nutritionist, or doctor, who will evaluate the nutritional needs and health history of each person.