Creatine: What is it? What is it used for?

In the world of sports and sports nutrition , knowing what creatine is is essential, as it stands out as one of the most studied and effective supplements, known primarily for its ability to increase cell volume and hydration.

This process is essential because by improving the hydration of muscle cells , creatine creates an environment that promotes muscle growth and increases the efficiency of cellular functions.

In addition, it positively influences protein synthesis and helps reduce the rate of protein breakdown. This means it not only contributes to building new muscle tissue but also protects existing muscle from the breakdown that commonly occurs after intense exercise.

This dual action is crucial for rapid and effective recovery , as well as for long-term muscle adaptation after training.

On the other hand, recent studies have shown that creatine can also improve endurance by improving the efficiency of oxygen use, and has beneficial effects on brain health, recovery from injury and illness, and the prevention of certain neurological conditions.

What is creatine?

First of all, what is creatine ? Well, it is an organic compound that occurs naturally in the human body, mainly in the muscles, although it is also found in smaller quantities in the brain.

It is produced in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. Diet is also an important source, especially through foods such as red meat and fish, which naturally contain creatine .

This substance plays a crucial role in energy production by recycling ATP (adenosine triphosphate), the primary source of cellular energy. During high-intensity, short-duration exercise, the creatine phosphate available in the muscles is broken down to transform ADP (adenosine diphosphate) back into ATP, thus providing a rapid source of energy.

This process not only improves muscle strength and power , but also contributes to faster recovery between intense efforts, allowing for longer and more effective performance during training.

Creatine supplements are widely used in sports due to their ability to increase muscle mass, improve strength, and accelerate recovery.

It is especially recommended for sports that require bursts of speed or short-term intense effort, such as weightlifting, sprinting, soccer, or basketball.

How does creatine work?

Creatine is a substance that, when consumed, plays a vital role in the production and management of energy within muscle cells. Once ingested, it is stored in the muscles where it is transformed into phosphocreatine. This compound is key to the rapid synthesis of ATP (adenosine triphosphate), which is the main source of energy used during high-intensity, short-duration physical activities.

This creatine conversion process allows muscles to generate energy more quickly, which is essential during exercises like weightlifting, sprints, or any activity that requires intense, rapid bursts of energy.

By increasing ATP availability, creatine significantly improves your muscles' ability to perform high-intensity work without premature fatigue , resulting in significant improvements in both performance and muscular endurance.

Furthermore, creatine is not only beneficial during active exercise, but also contributes to post-exercise muscle recovery . By helping to quickly replenish ATP levels, creatine accelerates muscle repair processes, which is critical for post-workout muscle recovery and growth.

This creatine-facilitated cycle of ATP utilization and regeneration is what allows athletes to train harder and recover faster, thereby optimizing their training sessions and long-term results.

For those seeking a deeper understanding of “ what creatine is ” and how it can be effectively integrated into their training regimen, it is critical to recognize its impact on cellular energy dynamics and its role in increasing exercise capacity and muscle recovery.

Which athletes is creatine recommended for?

Now that you know what creatine is and how it works , which athletes are recommended for it? Well, creatine, known for its ability to rapidly increase energy production, is widely recommended for athletes in disciplines that require strength and explosive power.

This includes activities and sports where quick, powerful movements are essential. These athletes benefit from creatine because it improves the muscle's ability to perform short, intense bursts of effort , increasing strength and muscle explosiveness.

Additionally, creatine has been shown to be useful in endurance sports, although its use in these contexts may be less intuitive. In sports such as long-distance cycling, running, or swimming, creatine can significantly contribute to improving recovery between intensive training sessions.

This is because creatine helps regenerate ATP consumed during prolonged exercise more quickly , allowing athletes to maintain high levels of performance for longer periods.

Use in team and endurance sports

In team sports such as rugby or hockey, where a balance between endurance and bursts of intense activity is required, creatine can offer a dual benefit.

On the one hand, it helps players maintain intensity during short sprints or explosive actions; on the other, it facilitates faster recovery between plays, which is crucial in tournaments or successive matches where fatigue can impair performance.

Use in training regimens

To maximize the benefits of creatine , athletes should consider integrating it into a well-planned supplementation regimen. This includes considering the timing of intake—such as consuming it close to training to take advantage of its immediate performance and recovery effects—and possibly combining it with other nutrients, such as carbohydrates or proteins, to enhance its absorption and effectiveness.

Instructions for use and dosage of creatine

In addition to understanding what creative thinking is , it's essential to know how to use it effectively, which requires following a specific protocol that begins with a loading phase and continues with a maintenance phase. At FANTÉ , we provide a detailed guide for both periods:

Loading phase

It is recommended to start with a loading phase, which generally consists of taking approximately 20 grams of creatine per day , divided into 4 doses of 5 grams each.

This phase typically lasts between 5 and 7 days and aims to saturate the muscles with creatine, thus maximizing phosphocreatine storage. It's important to spread the doses throughout the day and not consume all 20 grams in one sitting to avoid possible gastrointestinal discomfort and optimize absorption.

This phase is only necessary for times during the season when we don't have time to ramp up gradually. That is, competitions 10 days away when we absolutely need to do a rapid loading phase.

If you don't need to use it immediately and have time to achieve your goal, we recommend using it at 0.1 g/kg of body weight, divided into two daily doses, pre-workout and post-workout, for one month prior to the race.

Maintenance phase

After completing the loading phase, the daily dose is reduced to a maintenance dose of 3 to 5 grams per day (0.1 g/kg of body weight). This amount is sufficient to maintain elevated muscle creatine levels.

The maintenance phase can continue until we've been using it for 3 to 5 months, where we no longer need it because we don't have any competitions in the near future. In fact, it would be a good idea to periodize it so we have several creatine peaks throughout the season.

When should I take creatine?

Although creatine can be consumed at any time of day, some studies suggest that taking it close to training periods , especially after them, may be slightly more beneficial due to increased blood flow, which could improve creatine uptake by the muscles.

How to integrate creatine with FANTÉ products?

Integrating creatine with FANTÉ products can be an effective strategy to maximize the results of your supplementation regimen. Creatine, when combined with other supplements, not only improves muscle absorption and retention, but also enhances the effects of both components.

By consuming creatine alongside FANTÉ sports gels , you can take advantage of the presence of carbohydrates and electrolytes to improve creatine absorption and support hydration simultaneously.

Additionally, combining creatine with FANTÉ muscle recovery supplements can also be beneficial, especially for post-workout recovery and muscle growth.

Now that you know what creatine is , it's time to take the next step in your sports recovery and care. Contact us for more information!