Is Creatine for you?

Creatine is a substance naturally present in the human body, mainly in the muscles. It can also be found in foods such as meat and fish. Creatine helps muscle cells produce energy, so you can train harder and longer.

Creatine is considered safe for healthy people when taken in the recommended doses.

If you have any health problems, consult a doctor before taking creatine.

It's important to drink plenty of water during the day to avoid dehydration and feeling unwell.

Creatine supplementation has the following benefits:

• Increased muscle strength
• Muscle mass gain
• Improved training performance
• Reduced muscle fatigue
• Faster recovery between workouts
• Help prevent injuries.

Supplementation is especially recommended for

• Athletes looking to increase strength and muscle mass
• People who practice high-intensity sports
• People over 50 who want to improve their physical performance and prevent sarcopenia (loss of muscle mass)

The recommended dose is 3 to 5 grams daily. In order to quickly reach higher saturation levels, a week of 20 grams a day can be taken. In this case, we recommend dividing it into 4 or 5 doses to prevent gastrointestinal discomfort.

This phase, called the loading phase, is not mandatory for medium and long-term benefits.

Creatine is considered a safe supplement. However, there are some side effects that can occur:

• The risk of dehydration, but only if water consumption during the day is not sufficient. This dehydration can increase the risk of muscle cramps.
• A feeling of bloating and weight gain can occur because creatine supplementation increases intramuscular water retention.
• Some side effects such as diarrhea or low mood may occur at the start of taking the supplement.

• Creatine causes kidney problems in healthy people. False. Creatine does not cause kidney problems in healthy people.
• Creatine is only for men. False. Creatine can be used by both men and women.
• Creatine swells. False. The weight gain associated with creatine is due to the gain in muscle mass and intramuscular water.
• Creatine makes hair weak. False. There are no studies to prove this relationship.