Creatine has become a staple in the fitness world, lauded for its ability to enhance physical performance, particularly during high-intensity, short-duration exercises like weightlifting. But what exactly is creatine, and how does it work? According to nutritionist Priscila Schramm, creatine’s primary function is to boost the body’s capacity to produce ATP (adenosine triphosphate), the molecule responsible for providing immediate energy to muscles. “When ATP is rapidly used, creatine can help replenish those stores, improving performance during intense activities,” explains Schramm.
The ideal time to take creatine depends on several factors, including individual goals and training type. “For high-performance athletes, the timing of ingestion might be more critical. However, for most people who exercise regularly, consistency in use is crucial. Ideally, it’s best to take creatine about 30 to 60 minutes before training, ensuring it’s available for the muscles,” she says.
Following your workout, combining carbohydrates, proteins, and creatine can be highly beneficial, as muscles are more receptive to nutrient absorption during this time. “Nevertheless, remember that the frequency and regularity of creatine use are more important than the exact timing,” she emphasizes.
Creatine is a valuable asset for those engaging in high-intensity activities like weightlifting and frequent training. However, Schramm highlights that older individuals can also benefit, as creatine aids in preventing age-related muscle loss, known as sarcopenia. “This makes creatine an excellent ally for those seeking to maintain muscle strength and health as they age.”
While creatine is generally safe for most people, there are some contraindications to consider. Schramm advises individuals with severe kidney problems, pregnant women, and those with metabolic diseases to avoid creatine unless directed otherwise by a healthcare professional. Additionally, while rare, some individuals might experience allergic reactions or gastrointestinal discomfort. For those with gastrointestinal issues, the nutritionist suggests creatine hydrochloride as an alternative. “It has easier absorption. Nonetheless, consulting a healthcare professional before starting any supplement, especially for those taking medications, is always essential.”
Among the most common forms of creatine are monohydrate, favored by nutritionists, and micronized. “There are also options like alkaline creatine (buffered creatine), which is more resistant to the acidic environment of the stomach, but sufficient evidence to confirm its greater efficacy compared to monohydrate is lacking,” explains the nutritionist. Studies suggest that there are no risks associated with long-term creatine use, provided it’s used as instructed by a professional. Long-term benefits may include muscle mass gain, performance enhancement, and potentially improved cognitive function and bone mass preservation.
