What is Creatine?

Creatine is a natural compound found primarily in muscles and, to a lesser extent, in the brain. It is synthesized in the liver, kidneys, and pancreas from three amino acids: arginine, glycine, and methionine. Although the body produces creatine naturally, it can also be obtained through foods like red meat and fish, as well as in supplement form to enhance physical performance.

Benefits of Creatine

1. Improves Physical Performance: Increases strength, power, and endurance during high-intensity, short-duration workouts.

2. Increases Muscle Mass: Promotes protein synthesis and improves cellular hydration, contributing to muscle growth.

3. Faster Recovery: Reduces muscle damage and post-exercise inflammation, accelerating recovery.

4. Cognitive Improvement: Some studies suggest it may benefit brain function, especially in situations of mental fatigue. Recent research indicates that high doses of creatine can improve cognitive performance in sleep-deprived individuals, suggesting potential benefits for professionals requiring high mental performance under fatigue.

5. Support for Neurological Diseases: Preliminary research shows positive effects in diseases such as ALS, Parkinson's, and Huntington's, although more studies are needed to confirm these findings.

Types of Creatine

• Creatine Monohydrate: The most studied and effective form, with excellent cost-benefit ratio.

• Micronized Creatine: Similar to monohydrate but with smaller particles for better dissolution.

• Creatine Ethyl Ester: Absorbs quickly, though its effectiveness does not surpass monohydrate.

• Creatine HCl: Dissolves better in water and may cause less stomach discomfort.

• Kre-Alkalyn Creatine: Designed for greater stability and less water retention.

How to Take Creatine?

• Loading Dose (optional): 20 g daily for 5-7 days, divided into 4 servings.

• Maintenance Dose: 3-5 g daily on a continuous basis.

• Best Timing: Post-workout with a carbohydrate source to enhance absorption.

Side Effects and Considerations

Creatine is safe for most people when used correctly. Minor side effects may include stomach discomfort, water retention, or cramps if proper hydration is not maintained. It does not negatively affect kidney function in healthy individuals, but caution is recommended for those with pre-existing kidney issues. Long-term studies confirm its safety in healthy populations when used as directed.

Foods Rich in Creatine

• Red meat (beef, pork)

• Fish (salmon, tuna, cod)

• Chicken (in smaller amounts)

Common Myths About Creatine

1. "Creatine damages the kidneys." False. There is no evidence that shows kidney damage in healthy individuals.

2. "It’s only for bodybuilders." False. It benefits athletes from all disciplines and even older adults.

3. "It causes fat gain." False. Weight gain is due to intracellular water retention, not fat.

Conclusion:

Creatine is one of the most effective and scientifically supported supplements for improving physical performance, strength, and recovery. It is safe, affordable, and beneficial for both elite athletes and individuals looking to enhance their overall health. Recent studies highlight its potential cognitive benefits, especially under conditions of mental fatigue, making it a versatile supplement beyond just sports performance.