Creatine

Definition

A natural compound produced by the body and present in food, which increases the availability of ATP (cellular energy) for muscles during intense, short-duration efforts.

How it works

Creatine is naturally synthesized in the liver and kidneys from amino acids, but can also be obtained from food (especially red meat). It works by regenerating ATP, the cellular energy molecule, allowing muscles to sustain high performance during short, intense sets. Although the body produces it naturally, supplementation (3-5g daily) significantly increases muscle reserves. It is one of the most studied supplements with an excellent safety profile.

Role

Increase muscle energy availability to improve strength and performance in short, intense efforts.

Examples

• Red meat
• Salmon
• Herring
• Creatine monohydrate supplements
• Whey with creatine

Recommendations

Start with 3-5g daily without a loading phase (unless faster results are desired: 20g/day for 5-7 days). Maintain good hydration as creatine increases intramuscular water retention. Take it with carbohydrates and proteins to optimize absorption.

Key takeaway

Creatine is a safe and effective supplement for improving strength and muscle gains over the medium to long term.

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