Creatine has established itself as the star supplement in 2024, backed by decades of scientific research and testimonials from high-performance athletes and personal trainers.
This natural compound, found in small amounts in certain foods and produced in our bodies, has proven to be an indispensable ally for improving strength, power and muscle recovery. But what exactly does creatine do, and how much should we consume to maximize its benefits without compromising our health?
Creatine is a naturally occurring compound that plays a crucial role in energy production within the human body. It is synthesized in the liver, pancreas and kidneys from the amino acids arginine, glycine and methionine. In addition, it can be obtained through the diet, especially from foods such as red meat and fish.
This compound is predominantly stored in the muscles, where it is used to regenerate ATP (adenosine triphosphate), the main source of cellular energy during high intensity, short duration efforts, such as weight lifting and sprints.
It is essential to improve sports performance, as it contributes to the following:
It acts as an energy reserve in the muscles, allowing for rapid ATP regeneration during exercise. This is essential for athletes, fitness enthusiasts and personal trainers looking to maximize their training sessions, increase their strength and accelerate muscle recovery times.
The popularity and efficacy of creatine as a dietary supplement have been supported by numerous scientific studies, cementing it as the supplement of the year in 2024. Recent research has demonstrated not only its benefits for sports performance, but also its potential to improve brain function, combat neurodegenerative diseases and facilitate muscle recovery.
These studies highlight creatine’s safety for long-term use, its ability to significantly increase lean muscle mass, and its effectiveness in improving high-intensity exercise performance.
Some creatine studies I have reviewed are:
BMC Medicine directly and the article entitled “The effects of creatine supplementation on cognitive performance—a randomised controlled study“
Frontiers in Pharmacology, under the title “Potential role of creatine as an anticonvulsant agent: evidence from preclinical studies“
The standard recommended dose of creatine monohydrate is approximately 1g per 10kg of body weight:
📝 If you weigh 80kg, you should consume 8g of creatine/day.
Normally when you buy a creatine supplement most of the time each scoop has 5g of creatine.
This range has been shown to be effective in increasing muscle creatine stores and improving performance in high intensity, short duration activities. It is important to note that daily consumption of this dose can keep muscle creatine stores saturated without the need for a loading phase.
The concept of loading cycles involves consuming a larger amount of creatine, around 20 grams divided into 4 doses of 5 grams each, for 5-7 days, followed by a maintenance phase with 1g per 10kg of body weight.
The idea behind loading is to quickly saturate the muscles with creatine, although this method is not strictly necessary.
Many studies indicate that consuming the standard maintenance dose of 3-5 grams daily will eventually lead to the same levels of muscle saturation, it will just take a little longer, about a month.
The optimal timing of creatine intake has been the subject of debate. Some studies suggest that consuming it close to workouts, either before or after, may be slightly more beneficial for performance and muscle recovery.
However, the evidence is mixed, and the difference is not significant compared to consuming it at any other time of the day. The important thing is to maintain a steady daily intake to keep muscle stores saturated.
There are several types of creatine supplements available on the market, each with specific features and benefits. Here I present you with a summary of the most common ones and their differences:
✅ Creatine Monohydrate: this is the most common and studied form of creatine, known for its safety, efficacy and cost-effectiveness. It is composed of one molecule of creatine and one molecule of water, and is highly effective in increasing strength and athletic performance.
Creatine monohydrate remains the most popular choice and the one I recommend due to its broad evidence base for safety and efficacy.
Creatine Hydrochloride (HCl): It is suggested that it may be more suitable for people who experience stomach problems with creatine monohydrate.
Creatine Ethyl Ester: Studies have shown it to be no more effective than creatine monohydrate.
Creatine Ethyl Ester Malate: More studies are needed to confirm its efficacy.
Creatine Gluconate: May cause an undesirable pre-workout insulin spike.
Buffered Creatine Monohydrate (Kre-Alkalyn): One study suggests that a lower dose of Kre-Alkalyn may be sufficient compared to monohydrate.
Liquid Creatine: May be less effective than creatine monohydrate.
Creatine Magnesium Chelate: This form binds creatine with magnesium. One study suggests that it is as effective as creatine monohydrate, but not superior.
Creatine Citrate: Studies have found no significant difference in its absorption compared to monohydrate.
Creatine Nitrate: Preliminary studies suggest that it may be as effective as monohydrate after continuous consumption for at least 28 days.
Scientific evidence has shown that creatine supplementation is safe in the long term for healthy adults when consumed at recommended doses. Studies that have evaluated creatine intake for up to five years have reported no significant adverse effects on kidney, liver, or heart function in healthy individuals.
However, it is always recommended to consult with a fitness coach before initiating any supplementation, especially for individuals with pre-existing conditions or who are taking medications.
Hydration is a fundamental aspect when consuming creatine. This supplement increases the body’s need for water by promoting fluid retention in muscle cells. Maintaining adequate hydration is essential to maximize the benefits of creatine, avoid dehydration and reduce the risk of cramps.
It is recommended to increase water intake throughout the day, especially on intense training days, to ensure optimal hydration.
Vegetarians and vegans can benefit significantly from creatine supplementation, as their diets are often low in natural sources of this compound, such as red meat and fish.
Creatine can not only improve strength and physical performance in this group but also contribute to cognitive improvements, as creatine stores may be lower in people who do not consume meat. Supplementation can help achieve the levels that meat eaters would obtain, boosting both physical and mental health.
Creatine supplementation may have positive effects in the elderly population, especially in terms of maintaining muscle mass and strength, which are critical for maintaining quality of life and reducing the risk of falls and fractures.
Creatine can improve muscle function, the ability to perform daily activities and potentially contribute to cognitive health. Since natural creatine production can decline with age, supplementation offers a way to counteract this effect.
Although creatine is beneficial for both men and women, there are specific considerations for women, especially in relation to the menstrual cycle and pregnancy.
Research indicates that creatine supplementation is safe for women and can improve high-intensity exercise performance without negatively affecting body composition. However, pregnant or lactating women should consult with a personal trainer before initiating creatine supplementation, as research in these populations is limited.
Now you know why creatine is consolidated as the star supplement of 2024, standing out for its proven effectiveness in improving sports performance, accelerating muscle recovery and offering cognitive benefits.
If you already consume this supplement or have any comments do not forget to leave without sharing this article that I wrote with great effort to help those who need it, Thank you!
Bachelor of Sports Science
Personal Trainer - Fitmind Academy
