Creatine: Essential for Physical and Mental Health

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Creatine is one of the most studied and widely used supplements in the world, being very popular among bodybuilders, athletes, and even people looking to improve their health and well-being. But do you really know everything about it? If you've heard of it but still have doubts about its benefits, how to use it, or which brands to choose, we’re here to clear everything up for you!

What is creatine?

Creatine is a natural substance found in our body, mainly in muscles. It is also present in foods like red meat and fish, but in small amounts. Its main role is to help produce energy for muscle cells, especially during intense exercise.

However, to obtain the necessary amount of creatine through food alone, you would have to consume large portions of meat every day, which is not feasible for most people. That’s where creatine supplementation comes in.

Why include creatine in your daily routine?

Many people think that creatine is only for gaining muscle, but it offers several benefits beyond muscle growth. Here are the main reasons to include creatine in your daily diet:

Muscle growth: This supplement helps retain water within muscle cells, increasing muscle volume and stimulating protein synthesis, which is essential for muscle growth.

See also: Why You Should Start Exercising

Cognitive benefits: Studies show that creatine can improve brain function, helping with memory, reasoning, and even preventing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Supports overall health: Creatine is important for metabolism, as it helps control blood sugar levels, reduces fatigue, and even contributes to bone health.

How to use creatine correctly?

The way creatine is consumed can raise some doubts, but the most important thing is consistency. Here’s how to use it correctly:

Recommended dosage

The ideal daily dose for most people is 3 to 5 grams. There’s no need to consume more than that, as the excess will simply be eliminated by the body.

Best time to take it

There is no specific time to take creatine. You can consume it at any time of the day, but many people prefer to take it post-workout or with a meal containing carbohydrates, as this may aid absorption.

Is a loading phase necessary?

Loading (taking higher doses for the first few days) is not mandatory. It only speeds up the process of saturating muscles with creatine, but it does not make a difference in the long run. If you choose to do it, the common protocol is to take 20g per day (divided into four 5g doses) for 5 to 7 days.

Do you need to cycle off creatine?

There is no need to cycle or take breaks from creatine. It can be used continuously without any health risks.

The best creatine brands

When choosing a creatine supplement, it is essential to opt for a high-quality brand that offers a pure and safe product. Some of the best options on the market include:

Creapure® Creatine

Creapure® is a German quality seal that ensures 100% pure creatine, free from impurities. Many brands use this raw material, such as:

• Growth Supplements

• Max Titanium

• Integralmedica

Universal Creatine

One of the most traditional and highly rated brands, known for its purity and effectiveness.

Optimum Nutrition Creatine

Another highly recommended option, known for its good solubility and guaranteed purity.

Dux Nutrition Creatine

A Brazilian brand gaining recognition for the quality of its products and good cost-benefit ratio.

Common questions about creatine

Does creatine cause water retention?

Yes, but only within muscle cells, which is beneficial as it enhances muscle volume. It does not cause subcutaneous water retention (which leads to a bloated appearance).

Is creatine bad for the kidneys?

There is no scientific evidence that creatine harms the kidneys in healthy individuals. Only those with pre-existing kidney issues should consult a doctor before using it.

Can creatine be taken with coffee?

Yes! Despite the myth that caffeine and creatine cancel each other out, studies show that there is no negative impact on absorption.

Do vegetarians benefit more from creatine?

Yes! Since vegetarians do not consume meat, their natural creatine levels tend to be lower. Supplementation can provide even greater benefits for them, both in physical performance and cognition.

If you’re not using creatine yet, it’s worth trying it out and observing the results. Just remember to choose a high-quality brand and take it daily to maximize its benefits!

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About the Author

Marcela Batista, I love reading, writing, listening to music, exercising physically and mentally, and I love learning and discussing human behavior and mental health.