CREATINE

What is Creatine?

Creatine is a natural compound formed by the amino acids arginine, glycine, and methionine. It is mainly found in muscles and to a lesser extent in the brain. It is essential for the production of quick energy in high-intensity, short-duration activities such as weightlifting or sprints.
The body naturally produces creatine in the liver, kidneys, and pancreas, but it can also be obtained through foods like red meat and fish, or through supplements.

Properties of Creatine

• Enhances physical performance:
  Increases strength, power, and endurance in high-intensity workouts.
  Aids in recovery between sets by quickly replenishing ATP (adenosine triphosphate), the main source of cellular energy.
• Promotes muscle growth:
  Enhances protein synthesis and muscle volume due to intracellular water retention.
• Accelerates recovery:
  Reduces muscle damage and post-workout inflammation.
• Cognitive benefits:
  Some studies suggest improvements in memory and brain function, especially in individuals with low meat diets.
• Support in medical conditions:
  Research is being conducted on its use in neurodegenerative diseases (such as Parkinson's) and muscular dystrophies.

Types of Creatine

There are several forms of creatine available on the market, although the most popular and studied one is creatine monohydrate.

• Creatine monohydrate (most common and effective):
  High bioavailability and excellent value for money.
  May cause water retention in some cases.
• Micronized creatine:
  Creatine monohydrate with finer particles for better dissolution and absorption.
• Creatine HCL (hydrochloride):
  Easily dissolves in water and has less likelihood of causing bloating or water retention.
• Creatine ethyl ester (CEE):
  Promoted as better absorbed, but studies are limited.
• Creatine malate:
  Combined with malic acid, it is believed to improve energy and reduce fatigue.
• Kre-Alkalyn Creatine:
  Has a higher pH for greater stability and less breakdown in the stomach.

Countries Producing Creatine

Creatine in supplements is synthetically produced in specialized laboratories, using safe and controlled chemical processes.
Main producing countries:
Germany: Known for manufacturing high-purity creatine.
China: Major global producer, although purity and quality may vary depending on the manufacturer.
United States: Leading companies in sports supplements also produce high-quality creatine.

Consumption Method

Dissolved in liquids:
Mix creatine in water, juice, or shakes. Grape juice or beverages with simple carbohydrates can enhance absorption by increasing insulin.
Creatine monohydrate may not fully dissolve in cold water, so it is best to shake well or use warm liquids.
With food:
Consuming creatine along with carbohydrate and protein-rich meals can improve absorption.
Ideal timing:
Before or after training. Some studies suggest that post-workout consumption may offer better results for muscle recovery.