The creatine is a natural component consists of three amino acids called arginine, methionine and glycine. Daily our body absorbs only 1 gram, which is distributed in all muscles through the blood, this compound can be obtained through the consumption of meat, fish and other foods that are synthesized in the liver, pancreas and kidneys .

It is the origin of phosphocreatine, a content with an energy source that is reserved in the cells to contribute to the replacement of the body after an exercise routine, whether of power, resistance or strength, these demand a greater amount of this Compound for performance, therefore, should be increased through diet or supplements.

What is creatine for and what are its benefits?

This dietary supplement is used mostly by athletes in sprinting, bodybuilding, muscle building or sports that demand a muscle explosion. It helps to increase lean mass, the diameter of the muscle fiber, to have a better physical performance and to prevent possible sports injuries.

At present it is used as a dietary supplement for those who practice high intensity sports, this is due to its ergogenic properties, which allow it to endure repetitive loads with short recovery periods, to gain anaerobic energy and achieve an increase in muscle size.

Consuming it guarantees the maintenance and stability of phosphocreatine levels, since it is essential for the good performance of high-effort exercises, those that require weight lifting and in the same way to improve physical performance.

It can be said that this supplement serves to:

Creatine helps in increasing muscle mass

Its positive effects contribute to the development of volume and to strengthen muscle mass, it also increases the water content of the muscles and stimulates the production of various anabolic hormones.

Creatine in increasing physical performance

There are many benefits that creatine provides as a supplement in physical performance, power and strength when executing different workouts where maximum efforts must be made, high intensity exercises and during repeated sprinting.

Creatine consumption improves brain function

Athletes who want to improve their skills in training are the ones who consume this supplement the most, however, it can also help improve good brain function, since it also depends on phosphocreatine.

The adequate consumption of the levels of this component, provides the neuroprotective properties necessary to reduce mental fatigue and in case of suffering from diseases such as epilepsy, Alzheimer’s, Parkinson’s and ischemic strokes, among others.

Consuming will slow down fatigue

It allows you to endure the time necessary when doing hard exercises, since it delays the effect of lactic acid, especially during short but intense activities.

Creatine helps improve anaerobic exercise performance

Intermittent, explosive and intense exercises such as those performed by bodybuilders, sprinters and powerlifters, benefit from the consumption of this supplement as it stimulates their performance to the maximum.

Other important benefits of Creatine as a supplement

  • Increases the necessary levels of anabolic hormones, responsible for developing the volume of the muscles.
  • It favorably increases cellular hydration, this allows a better development of muscle mass during resistance training.
  • Thanks to its anti-catabolic properties, it prevents the loss of muscle mass, due to the breakdown of proteins and the oxidation of leucine.
  • Helps reduce levels of the protein myostatin, to prevent improper growth and development of muscles.
  • It has the ability to improve mood, because it calms extreme fatigue and at the same time calms and prevents depression.
  • It can be consumed if you have diabetes, as it can control sugar levels.
  • Improves cognitive ability.
  • Tones and builds exercised muscles much more effectively.

Does cretaine make you fat or increase body fat?

Many believe that this compound allows fluid retention to occur and in turn increases body weight. Well, we will tell you it is not like that, it only acts on the energetic mechanism of phosphocreatine, to stimulate myofibrillar and sarcoplasmic hypertrophy at the time of a workout.

When you exercise, muscle fibers increase their movement to pump more blood to the areas where there is more water and thus accumulate more protein, glycogen and all the creatine that you consume in food and supplements.

This process helps to give more volume to the muscles and not to the fatty tissues, which confirms that this component does not make you fat. In case you gain weight when consuming it, we guarantee that it would be due to poor diet or poor water intake during the day, since this supplement does not provide glucose, calories, amino acids, or fatty acids.

How does creatine work?

  • Phosphocreatine can be depleted immediately at the beginning of a workout, where various series of strong exercises are performed.
  • Tiredness can allow you to lose strength and the ability to lift weight and stimulate muscle fatigue.
  • When this supplement is consumed, the necessary energy is increased to allow it to increase and maintain it for longer than usual.
  • As a result, the training will be much more energetic and the muscle fatigue will disappear, which will allow a greater increase in muscle mass in the long term.

How to take creatine?

This natural substance is a derivative of amino acids and is produced in the liver, kidneys and pancreas. This type of compound can be taken in periods of approximately 2 to 3 months and preferably under the supervision of a nutritionist or nutritionist doctor. Doses can usually be weight-dependent and time-limited.

It can be taken in 3 different ways that benefit the increase in muscle mass in the same way, as long as it is accompanied by exercises and strength training. Here is how to take it:

Supplementation for 3 months

For this time the taking of 2 to 5 grams daily for 2 or 3 months is indicated.

Cyclical supplementation

In this case, 5 grams can be consumed for 6 weeks and for 3 weeks. Then it can be repeated if the doctor indicates it.

Overload supplementation

You should start with 0.3 grams / kilo, 3 or 4 times, for 5 days, this will saturate the muscles. Then the dose will be lowered to 5 grams per day for a period of 12 weeks, it is advisable to accompany the intake of this substance with a good strength training.

What Foods Contain Creatine?

Increasing muscle mass can provide many benefits such as rapid reduction in body fat, increased basal metabolism, among others. To improve its functioning, it can be done naturally by incorporating foods enriched with this component. Among them are:

  • The salmon.
  • Broccoli.
  • Red meat.
  • Herring.
  • The coffee.
  • The spinach.
  • Beef liver.
  • The Cranberries.
  • Garlic.
  • The yogurt.
  • The eggs.
  • The tuna.
  • Parsley.
  • Grapes.
  • The onion.
  • The tomatoes.
  • The tea.
  • The chicken.
  • Watermelon.
  • The tomatoes.

Is it bad to take creatine?

Taking it in the period and in the corresponding doses does not harm the body, as long as the time and the recommended intake is respected, since it would be the necessary amount to not cause damage to the kidneys.

Despite this, it is important to have the responsibility to follow the instructions of a doctor, because he is the one who can indicate what doses are indicated according to the previous evaluation that he has carried out to know how the organism is.

At the same time, you should have a good diet that helps replenish energy and proper recovery of muscles, especially if you do physical activities.

This supplement can be taken at any time of the day, this is because it has a cumulative and not immediate effect on the body. It is necessary to remember that it serves to improve performance and strength, increase the size of the muscles and not to lose weight. There are very few cases that produce fluid retention, in that case it is advisable to share it with the treating doctor.

Who gets the best use out of creatine?


Muscles have the ability to store energy for a very short time during heavy exercise. By consuming this supplement, you will help to have much more strength, endurance and more stamina.

Endurance athletes

They will help you to have the necessary resistance to do the entire race and in the same way to a quick and effective recovery.

weight lifters

It increases the forces to work better and for much longer each set, it also significantly stimulates the growth of the muscles.

Does creatine affect the kidneys?

Fortunately, the kidneys are not in danger when consuming this supplement, as long as the doses are not exceeded, nor is it taken more than the indicated time, since ingesting it excessively if it could affect them.

If you have a kidney condition, it is necessary to inform your doctor about this condition before consuming it, in the same way it is important to bear in mind that its high doses can cause fluid and carbohydrate retention.

Creatine side effects

The consumption of this supplement is safe, however, there could be some adverse effects such as those that we will mention below:

  • Anxiety.
  • Headache.
  • Weight gain.
  • Renal problems.
  • Excessive tiredness
  • Diarrhea.
  • Difficulty breathing.
  • Stomach pains
  • Sickness.
  • Decreased endogenous production in the pancreas and liver.
  • Increased and uncontrolled blood pressure.
  • Decrease in blood glucose levels.

Creatine contraindications

It is necessary to avoid consuming it in the following cases:

  • During the pregnancy and breastfeeding period.
  • If you are under 18 years of age.
  • If you have diabetes.
  • Due to kidney deficiencies.
  • If you have liver problems.

Creatine Use Conclusion

To conclude, it can be said that this natural supplement reduces muscle fatigue due to the decrease in lactic acid, which allows a better training with more intense and heavier exercises.

It also keeps cells hydrated to give you strength and increase muscle mass, allows the body to synthesize proteins efficiently and generates effectiveness in the execution of anaerobic exercises in general.

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Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of ​​expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.

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