Creatine
Creatine monohydrate is the most studied sports supplement in the world. In addition to increasing strength and muscle mass, recent studies show it improves cognitive function, working memory, and reduces mental fatigue. The brain consumes 20% of the body's energy, and creatine increases cerebral phosphocreatine stores.
What is it for?
💡 Absorption: No loading phase required. 3-5g daily is sufficient. Can be mixed with water or juice. Creatine monohydrate is the most studied and effective form.
⚠️ Caution: May cause initial water retention. Ensure adequate hydration. Safe long-term according to current evidence.
Recommended doses
Range: 3000 – 5000 mg
Monohydrate, no loading phase necessary
Interactions with other supplements
Classic combination for hypertrophy. Protein for muscle synthesis, creatine for strength.
Ideal combination for sports performance. Creatine for strength, beta-alanine for endurance.
⚕️ Medication interactions
Both creatine and metformin are eliminated renally. Combined use requires monitoring of renal function.
→ Monitorizar creatinina y filtrado glomerular. Mantener buena hidratación. Consultar nefrólogo si hay dudas.
🏥 Contraindications
La creatina eleva la creatinina sérica (marcador renal) y puede dificultar el seguimiento de la función renal.
→ Consultar nefrólogo antes de suplementar.
📚 Scientific references (5)▼
Review of creatine cognitive benefits: memory, attention, fatigue reduction.
Revision que desmiente mitos. No dana rinones en personas sanas. No causa deshidratacion. La fase de carga no es necesaria.
Meta-analisis sobre cognicion. Creatina puede mejorar memoria a corto plazo y razonamiento, especialmente en situaciones de estres o privacion de sueno.
Meta-analysis: creatine improves short-term memory and reasoning in healthy adults.
Posicion oficial del ISSN. Creatina monohidrato es el suplemento ergogenico mas efectivo. Segura hasta 30g/dia durante 5 anos. Dosis mantenimiento: 3-5g/dia.
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