What is creatine used for?
Creatine is one of the most studied and used supplements in the world of sports, but its benefits go far beyond the gym.
Naturally produced by the body, primarily in the liver, kidneys, and pancreas, creatine is stored in muscles and used as a quick source of energy during high-intensity exercise. Therefore, it is widely associated with increased strength, performance, and muscle mass gain.
Main benefits of creatine:
1. Greater strength and physical performance: Creatine helps regenerate ATP (the main source of energy for cells), allowing for more intense and effective workouts.
2. Muscle growth: With more productive workouts, muscle mass gain tends to be faster and more consistent.
3. Muscle recovery: Creatine can reduce muscle fatigue and recovery time between training sessions.
4. Brain function: Recent studies show that creatine also positively impacts cognitive function. It can help with concentration, memory, and reasoning speed, especially in situations of sleep deprivation or high mental effort.
5. Sleep and mental well-being: Recent research suggests that creatine may improve sleep quality and reduce symptoms of mental and emotional fatigue. More evidence is still needed, but initial results are promising.
How to take creatine?
The most common dose is 3 to 5 grams per day. It can be taken before or after training, mixed with water or a post-workout drink. It's also possible to do a loading phase (20 g/day for 5-7 days, divided into 4 doses), but it's not mandatory.
Conclusion:
More than just a supplement for athletes, creatine has proven to be beneficial for muscle and brain health, and even sleep. It's safe for most people, affordable, and backed by solid scientific evidence. As always, it's worth consulting a healthcare professional before starting supplementation.