How to Choose the Right Creatine Supplements for Athletes

Creatine; the supplement to gain muscle mass

Creatine is one of the supplements to increase muscle mass most used in fitness and bodybuilding. Its properties help improve physical performance and accelerate the recovery and repair of muscle fibres. 

It is currently a supplement that enjoys great prestige among the scientific and sports communities, being used to a greater extent to improve muscle strength and volume.

Creatine; the supplement to gain muscle mass

Creatine is found and produced naturally in our bodies in small amounts. We can also find it in small amounts in foods of animal origin, such as red meat and fish, so if you consume them, you will be ingesting this substance. 

The “but” is that, as with other supplements, you should eat massive amounts of these foods to get a sufficient amount of Creatine to build your muscles relatively quickly and effectively. And you already eat like a beast, right?

Optimum Nutrition Creatine promotes the incorporation of water into muscle tissue, cellular absorption, and the thickening of the size of cells. This process should not be confused with fluid retention that can occur with sodium intake since, in this case, the fluid accumulates outside the cells, and you increase the volume but not the muscle; you will be more swollen. 

Creatine will make your muscles bigger and stronger, improving their appearance. In turn, this process serves as a stimulus for protein synthesis that will also lead to greater anabolism.

This is a supplement with which you will notice changes quickly. In the first weeks, you will notice a significant increase in volume.

How to take Creatine

There are different protocols for taking Creatine; depending on the athlete and his condition, he can carry out a loading phase. It also depends on the type of Creatine; when buying Creatine, you have to be clear about what type it is since this radically changes the way it is used. If you need clarification on the protocol that best suits you, at, we offer you nutrition professionals who advise and guide you to get the most out of your creatine supplements.

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However, we recommend consuming between 2.5 and 3 litres of water daily; this is generic for all types of athletes to enhance the effects of Creatine’s cellular absorption and eliminate surpluses and toxins through the urine.

Remember that supplements should NEVER replace a healthy and balanced diet. Most supplements are aids for your body, but that is not why you should neglect your diet, so we advise you to eat correctly. Exercise is another essential part. If you don’t exercise, you won’t get any results.

The Best Creatine

There are several types of Creatine on the market, but the most studied, with the best results and most used, is creatine monohydrate or creatine monohydrate; in other words, the best Creatine is creatine monohydrate.

Creatine Benefits

  • Promotes anabolism
  • Increase muscle mass
  • Speed ​​up recovery
  • reduce fatigue
  • Provide increased energy during workouts
  • Improves the capacity for anaerobic physical activities
  • Reduces cell damage and inflammation after physical activity
  • Delays the production of lactic acid
  • Increases strength between 5 and 15%
  • Increases the amount of growth hormone released during Exercise
  • Improves brain function by acting as a neuroprotector
  • Improves recovery in cases of bone fractures
  • Improves glucose tolerance, increasing glucose transport and muscle glycogen content
  • Research has shown that Creatine is a safe supplement with no side effects.

For which Athletes is the consumption of Creatine recommended?

Creatine, in general and the most popular supplement among strength athletes, even for people who do not practice sports but suffer from some neurodegenerative disease (consult your doctor); its consumption is widespread in athletes such as bodybuilders, running, Strongman, triathletes, etc.

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