Historically linked to the world of sports due to their proven benefits, creatine supplements go far beyond helping to gain lean mass, increasing muscle fiber diameter, improving physical performance, and preventing sports injuries. Keep reading to discover everything you need to know about creatine!

What is creatine?

Creatine is a natural compound formed by three amino acids: L-Glycine, L-Methionine and L-Arginine. Although it is found in our body (because we are capable of synthesizing it), it only represents a small part of our daily needs. The rest needs to be acquired through food and/or supplements.

What does creatine do?

Creatine is especially indicated for athletes who wish to maintain or gain muscle mass as it:

○ Helps to increase muscle strength, physical performance, and speed.

○ Favors the development of muscle mass.

What is creatine used for?

Creatine is one of the most studied, safe, and effective ergogenic aids. Its intake by athletes has proven to be effective in:

Pre workout

○ Delay the onset of muscle fatigue.

○ Allows to progress and increase workload and intensity.

Post workout

○ Accelerate post-workout recovery.

○ Protects and maintains muscle mass.

General

○ Increase the diameter of muscle fibers.

○ Helps increase endurance and physical performance.

○ Improves physical performance in successive series of brief high-intensity exercises.

Types of creatines

○ Creatine monohydrate: the creatine monohydrate is the purest available on the market and the one with the most scientific support in terms of efficacy.

○ Creatine Kre-Alcalyn®: creatine Kre-Alcalyn® has greater solubility and bioavailability than creatine monohydrate, so it is indicated in cases of heavy digestion or intestinal discomfort.

○ Creatine Creatine Magna Power®: the creatine Creatine Magna Power® is magnesium chelated creatine obtained by the union of this mineral with the creatine molecule. It favors absorption and increases the bioavailability of creatine in the body, which provides better increases in size, strength, and muscle endurance.

○ Creatine Crea-trona®: the creatine Crea-trona® consists of creatine Creapure® and a mixture of sodium carbonate and sodium bicarbonate, which helps balance the acid synthesis that occurs during sports practice and causes the sensation of muscle fatigue.

What is the best creatine?

If your goal is to increase muscle mass, the best creatine is the monohydrate, and within this one produced under the Creapure® seal. Creapure® is a patented brand of creatine monohydrate that is characterized by its high quality and safety. Of German origin, Creapure® is globally recognized for the high purity of its creatine (99.95 %): it undergoes HPLC (High Preassure Liquid Chromatography) purity tests.

When should creatine supplements be taken?

○ Before training (from 30 minutes to an hour before): to perform maximally in sessions and increase muscle strength.

○ After training (immediately after finishing): ideal for effectively recovering muscle fibers. It can be taken with a protein shake or a meal.

When are the results of taking creatine noticeable?

Although all organisms are different and may experience different results, there is an average of what can be expected when consuming a creatine supplement frequently. In terms of strength and power, for example, the effects are usually immediate. At the muscular level, they usually take between 4 or 6 weeks to become visible.

Immediate or short term results

In the first week of consumption, with a larger deposit of creatine in the cells, the increase in strength, power, and recovery capacity becomes evident.

Medium term results

The effects of increasing and maintaining muscle mass continue. But with the help of a balanced diet and frequent training, there is added: greater strength, adaptation to different physical activities, muscle toning and definition. You can also notice a greater hydration of muscle cells, maximum recovery capacity and reduction of post-workout pain.

Long-term effects

The long-term effects of creatine consumption can appear months after starting its intake, and go far beyond the benefits at the level of sports performance:

○ Improved muscle coordination as a result of the energy levels available in nerve and brain cells.

○ Reduction of blood sugar levels.

○ Decrease in episodes of depression and emotional anxiety thanks to high energy levels.

○ Improvement of memory and mood.

○ Helps regulate sleep.

○ Provides a sense of general well-being.

Are creatines recommended only for athletes?

As we have seen among its long-term effects, the benefits of creatine consumption go far beyond just improving the aerobic and anaerobic performance of athletes.