What is creatine and how is it taken?

Creatine, a molecule naturally present in our cells, is stored mainly in the muscles as phosphocreatine, an important component for energy production during exercise.

During physical activity, our muscles use ATP (Adenosine Triphosphate), converting it into ADP (Adenosine Diphosphate) by removing a phosphate group. Phosphocreatine intervenes by rapidly donating a phosphate group to ADP, thus regenerating ATP and providing more energy for muscle work.

Creatine supplementation has been shown to increase phosphocreatine levels in muscle cells, leading to several benefits such as improved physical and muscular performance, greater endurance, and increased muscle size and mass. Neurological benefits, such as improved mental performance in older adults, have also been observed.

Studies have shown that creatine can increase strength gains by approximately 5-101 TP3T on average. This effect is primarily due to its role in energy production.

Creatine supplementation aims to increase the amount stored in the muscles, which improves the ATP generation process and, therefore, muscle performance.

Creatine monohydrate is the most widely used and studied standard type, being both effective and inexpensive. Although other forms of creatine have emerged, none have been shown to be significantly superior in terms of retention or performance enhancement.

It's important to consume creatine in its solid form, either powder or capsules, as liquid creatine tends to degrade more quickly. It's recommended to take it close to your workout and mixed with a meal containing carbohydrates and protein to improve absorption.

Creatine should be taken daily, even on rest days, to maintain optimal levels in the muscles. Cycling its use is not necessary, as no long-term adverse effects have been demonstrated.

A loading phase is not necessary, although it can accelerate creatine saturation in the muscles. It can be taken continuously at lower doses without affecting its effectiveness.

In summary, creatine is a safe and effective supplement for improving physical and muscular performance, especially when consumed properly and combined with a balanced diet and an appropriate training program.