Creatine is one of the supplements with the greatest scientific evidence and support within the fitness and sports field.\u00a0 Creatine is a compound that our body naturally produces in small doses, formed by 3 amino acids: Arginine, Methionine and Glycine.<\/p>\n
More than 90% of the total creatine found in the body is located in the\u00a0muscle tissue.<\/strong>\u00a0It is synthesized\u00a0naturally<\/strong>\u00a0in the body, specifically in the liver, pancreas and kidneys.<\/p>\n Its main function occurs during physical activity: during it, our body consumes energy, and as a consequence,\u00a0ATP<\/strong>\u00a0levels are reduced;\u00a0creatine<\/strong>\u00a0is needed to help resynthesize this ATP and provide the body with high-intensity\u00a0energy.<\/p>\n Despite being able to produce a certain amount every day, taking it through supplementation has proven to be an effective and truly useful ally for gaining strength and muscle mass.\u00a0Creatine acts through a\u00a0saturation<\/strong>\u00a0mechanism, so it will fulfill its function regardless, to a great extent, of the time of day at which it is administered.<\/p>\n There are a large number of types and variants of creatine on the market. The most relevant and widely used are creatine monohydrate and Kre-Alkalyn creatine.<\/p>\n This type of creatine is the most scientifically supported and the most commonly chosen among physically active people. It has very strong evidence and a high safety profile when consumed.<\/p>\n To ensure that a creatine monohydrate supplement is of high quality, it is important to make sure that it bears the Creapure seal.\u00a0Creapure<\/strong>\u00a0is obtained when a product has a 99.95% composition, based on a\u00a0purity test<\/strong>\u00a0using HPLC High Pressure Liquid Chromatograph.<\/p>\n Although there are non-responders, most people generally do not have any problems when choosing this supplement.<\/p>\n It is characterized by its rapid absorption and high bioavailability. It was created with the aim of improving the breakdown of creatinine at the stomach level, which can occur with other types of creatine when consumed. When this happens, its effectiveness decreases and certain properties may be lost before being processed by our body. Despite this, certain studies confirm that its effectiveness is no greater than that of creatine monohydrate.<\/p>\n To produce it and give it its specific characteristics, a process is carried out in which its pH is raised from 7 to 12 to increase the absorption rate. This formulation prevents its conversion into creatinine, which is excreted in the urine.<\/p>\n Creatine gluconate<\/strong>:\u00a0glucose is added during its formulation with the aim that, when causing an insulin spike, it helps creatine enter the cells that need it at that\u00a0moment. It is not recommended for diabetics.<\/strong><\/p>\n Creatine Malate:<\/strong>\u00a0it is formed by a combination of creatine and an energy precursor called malate. It is usually recommended and used for people suffering from chronic fatigue and fibromyalgia.<\/p>\n Creatine phosphate<\/strong>:\u00a0it contains the phosphorylated form of creatine, that is, the molecule that accumulates inside the muscle cell to provide energy.<\/p>\n The dose per serving will depend on body weight.<\/p>\n 0.1 grams per kilogram<\/strong><\/p>\n Example<\/em>: if you weigh 70 kg, the amount consumed per serving will be 7 grams.<\/p>\n You can start taking this amount from the beginning of supplementation. It is not necessary to have a loading and washout phase: this protocol, used for many years, is considered unnecessary due to the saturation mechanism through which it acts.<\/p>\n If we want to carry out a\u00a0loading and washout phase,\u00a0we will proceed as follows:<\/strong> The time of day does not alter its effects. No, it is not necessary to take a break from this supplement. It must be taken daily to notice the effects. It should also be taken on rest days.<\/p>\n No, the increase in fluids occurs at the cellular level, giving a more voluminous appearance in terms of\u00a0muscle quality<\/strong>.<\/p>\n This effect has nothing to do with what is commonly known as fluid retention caused by poor kidney, liver or circulatory function.<\/p>\n\n\nWhat types of creatine can you find?<\/h2>\n
Creatine monohydrate:<\/h3>\n
Creatine Ethyl Ester<\/h3>\n
Kre-Alkalyn creatine<\/h3>\n
Other less conventional and harder-to-find types of creatine:<\/h3>\n
What are its benefits?<\/h2>\n
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When should you take creatine and how much?<\/h2>\n
The dosage.<\/h3>\n
\nLoading phase: it is carried out over a period of between 5 and 7 days. We will divide 4 servings of 5 grams each throughout the day
\nMaintenance phase: as previously mentioned, 0.1 g per kg of body weight. The amount mentioned in the first lines of this section.<\/p>\nWhen to take it.<\/h3>\n
\nA recommended time to take it could be after training, since this is when the muscle cells will have depleted their reserves.<\/p>\nDo you need to take a break from creatine?<\/h3>\n
Does creatine cause fluid retention?<\/h3>\n