The creatine supplement has been gaining more and more users among athletes and sportsmen. Although it is produced naturally by our body, there are a number of doubts and questions about the intake (or not) of this supplement.

In this article you can better understand what creatine is and how it can help you in your training routine.

What is Creatine?

Creatine is an organic acid produced by our body through the liver. Creatine is produced from three amino acids: methionine, glycine and arginine which are subsequently stored in muscle fibers.

At the time of physical activity, creatine is released in the form of energy and becomes an important fuel that acts immediately in the body. Creatine is important both for activities of extreme physical demand, as well as for those of short duration.

Creatine supplementation

When taken as a supplement, creatine increases muscle phosphocreatine reserves and can increase the ability to perform high-intensity exercises and also helps the body to recover. The creatine supplement can help achieve higher quality training and thus increase the performance of athletes and sportsmen. But it is important to be aware, as the effect can vary from person to person.

The use of creatine is authorized by the international Olympic committee. For this reason, the use of creatine supplementation does not pose any risk for homesickness as long as it is consumed in the correct dosage. In this case, it is essential to supplement with a specialist.

How does Creatine work? What is it for?

The main function of creatine is to give and recover muscle energy quickly. For this reason, it is widely used among athletes (especially elite), but also among people who wish to increase muscle mass in gyms and other sports practices.

Four main functions in our body with Creatine


Activation of muscle mass for better physical performance .

Cell phone transport

Fulfills the function of taking the cells that produce our muscles.


Creatine maintains the pH of the muscular system.


Maintains a balanced energy level, keeping glucose as the main component.

Benefits of creatine

There are many discussions about whether or not creatine is effective. But studies prove that when taken properly it is possible to obtain results.

However, only creatine consumption does not guarantee anything. More than that: when we do not use our body expels the substance through urine. Therefore, the use of creatine should be done only by those who practice physical activities, otherwise it will be overloading the liver.


For those who practice anaerobic exercises (weight lifting, sprinting, etc …) it is possible to achieve gain or level for muscle growth. Creatine works as fuel to provide the extra energy needed to recover and increase the strength we need.

It is in anaerobic exercises that creatine has the greatest effects and benefits.

Gain and increase in muscle volume

Ingesting creatine helps the growth of muscle mass more than when not taken. As long as an adequate diet and creatine intake are properly followed by the indicated exercises. This combination guarantees results, since the protein synthesis is greater and may present better results.

Increase resistance

This is true. However, only in high intensity anaerobic exercises, but in a short period of time. In exercises where there is a long duration, there are no big differences between who takes and who does not take the supplement.

Muscle energy recovery faster

Creatine plays an important role in recovery. Creatine is essential, as it enhances high energy phosphate levels and multiplies muscle glycogen. However, you should know that for a correct muscle recovery process, the best thing is to always combine a balanced diet rich in carbohydrates with the consumption of many fluids.