Expert explains how creatine use can help gain muscle mass and improve physical performance.
The role of creatine in physical performance
Before taking any supplement, it is essential to ensure it aligns with your goals. If your objective is muscle mass gain and performance improvement, creatine is one of the most important allies.
Creatine is a substance produced naturally by the body from three amino acids: arginine, glycine, and methionine. About 95% of it is stored in muscles, playing a crucial role in rapidly producing energy during intense, short-duration exercises such as weightlifting or sprinting. It also helps retain water in muscle cells, improving their appearance and volume, while stimulating protein synthesis and muscle recovery, contributing to strength and mass gain.
Although the body produces creatine, and it is also found in foods such as red meat and fish, these sources are insufficient to reach ideal levels for those seeking superior performance. Therefore, supplementation is recommended.
“When we supplement, we increase creatine stores in the muscles, which enhances energy production and workout performance. The body’s natural creatine cannot fully fill this muscular reserve,” explains Jean Silvestre, Content Expert at Integralmedica Sports Nutrition from Integralmédica.
Benefits confirmed by science
Recent studies reinforce these benefits. A review published by the International Society of Sports Nutrition highlighted that creatine supplementation can significantly improve strength and muscle power due to increased immediate energy availability in muscles. It also enhances protein synthesis, aiding recovery and muscle growth.
How long does it take to take effect?
Creatine mainly acts on the phosphocreatine system, responsible for providing rapid energy for high-intensity, short-duration activities. With supplementation, results can appear at different times, depending on the chosen protocol.
“If we do the saturation phase — 20 grams per day divided into four doses — effects may appear between five and seven days. With the standard dose of 3 to 5 grams per day, results become more noticeable after three to four weeks of continuous use,” says Silvestre.
These protocols depend on personal goals. If a weight training practitioner needs faster performance improvement or body weight increase, the saturation phase can be followed by the standard dose after seven days. If the goal is a gradual increase in performance without weight change, the standard dose can be used directly.
How to find quality creatine
One of the main factors that distinguishes high-quality creatine is the credibility of the brand responsible for its production and sale. It is best to choose well-known manufacturers with good reputations and registration with Anvisa, ensuring the product meets safety and efficacy standards.
Avoiding unknown brands or prices far below market value helps prevent purchasing adulterated or counterfeit products.
