Creatine: A complete guide for beginners

Creatine is one of the most popular and studied supplements in the world of sport and fitness, often used to improve physical performance and increase muscle mass. This guide will explain what creatine is, how it works, its effects on the body, as well as how to incorporate it into a training routine to get the best benefits.

1. What is creatine?

Creatine is a natural compound mainly stored in muscles, formed from amino acids. Around 95% of the body's creatine is found in skeletal muscle, where it plays a key role in energy production during short, intense efforts.

2. The different types of creatine

• Creatine monohydrate: The most common and best-studied form, known for its safety and efficacy.
• Creatine hydrochloride (HCl): More water-soluble, which may reduce digestive side effects for some.
• Creatine ethyl ester: A modified version claimed to improve absorption, but studies show that it is no more effective than monohydrate.
• Creatine Kre-Alkalyn: Sold as a more stable version due to a higher pH, but with no further proof of efficacy.

Creatine monohydrate remains the benchmark for performance, safety and value for money.

3. How does creatine work?

Creatine helps produce more ATP (adenosine triphosphate), the main energy source for muscle contractions. During high-intensity exercise, ATP reserves are rapidly depleted, limiting performance. By increasing creatine reserves, the body can produce ATP more rapidly, thus prolonging effort.

4. The benefits of creatine

• Increased strength and power: Creatine improves performance in short, explosive exercises such as sprinting, weightlifting and combat sports.
• Muscle mass gain: It helps hydrate muscle cells, increasing their volume and stimulating protein synthesis.
• Improved recovery: It can reduce muscle damage and inflammation, facilitating recovery between training sessions.
• Potential cognitive benefits: Research suggests that creatine may also help maintain cognitive function and reduce mental fatigue.

5. How do I take creatine?

Recommended dosage

• Loading phase: For the first 5 to 7 days, we recommend taking 20 grams of creatine a day, divided into 4 doses of 5 grams each.
• Maintenance phase: After the loading phase, a dose of 3 to 5 grams per day is sufficient to maintain creatine reserves in the muscles.

Pick-up time

Creatine can be taken at any time of day, but some studies suggest that taking it after training, with a carbohydrate source, may optimize its absorption.

6. Side effects and precautions

Creatine is generally safe for the majority of users when taken in recommended doses. Possible side effects include:

• Water retention: Creatine causes water retention in muscles, which can increase body weight.
• Digestive problems: some people may experience bloating or cramps, especially if they consume large doses all at once.

Precautions: If you suffer from kidney problems, it's advisable to consult a doctor before starting creatine supplementation.

7. Combining creatine with other supplements

Creatine combines well with other supplements such as protein powder and carbohydrates to enhance muscle recovery and growth. However, it does not require specific "boosters" to be effective.

8. Creatine for whom?

Creatine is particularly effective for athletes involved in sports requiring short, intense efforts, such as weightlifting, sprinting, soccer and basketball. Vegetarians and vegans can also benefit, as their natural creatine reserves are often lower.

Conclusion

Creatine is a safe, effective and affordable supplement for improving sports performance and promoting muscle growth. Its benefits are supported by extensive research, and it can be a valuable addition for those seeking to optimize performance and recovery.