Creatine: Everything You Need to Know to Start Using It Right Away

Creatine is a natural compound formed by three amino acids: arginine, glycine, and methionine. It is produced by the body (liver, kidneys, and pancreas) and can also be obtained through diet (meat and fish) or supplementation.

Creatine is stored in the muscles as phosphocreatine, which serves as a quick energy reserve (ATP) during intense and short-duration efforts, such as:

• Weightlifting

• CrossFit

• Short and explosive runs

• Sprints and jumps

Proven benefits:

1. Increase in strength and muscle power

2. Gain of lean mass

3. Improvement in muscle recovery

4. Reduction of fatigue during intense workouts

5. Improvement of cognition and memory in the elderly

6. Aids in the treatment of sarcopenia, COPD, and neuromuscular diseases

How to take?

• Daily dose: 3 to 5g per day

• Best time: post-workout or with a meal

• No need to cycle

Myths:

• "It’s bad for the kidneys or liver" = FALSE ❌

• "It causes weight gain" = NO! It may retain some water inside the muscle (and that is good!)

Who can use?

• Athletes

• Beginners

• Women in menopause

• Elderly

• Vegetarians/vegans

Golden tip:
Combine with whey, fruit, or main meal for better absorption!

📌 Pure creatine monohydrate is the most studied, safe, and effective. More results in training, with real science 💥