Creatine in 2025: Complete Guide to Improve Your Performance
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Creatine is one of the most researched and used supplements in the fitness world, both by professional athletes and those who practice occasional physical activities.
Known for its benefits in gaining strength and muscle mass, in addition to its proven safety in numerous studies, creatine remains a solid choice for those looking to improve physical performance.
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In 2025, new studies and scientific advances continue to consolidate its position in the market.
This article covers all relevant aspects of this supplement, from its function in the body to how it can be consumed.
What is Creatine?
Creatine is a natural compound formed by three amino acids: glycine, arginine and methionine.
It is present in foods of animal origin, such as red meat and fish, and is also produced by the liver, pancreas and kidneys.
In the body, creatine is converted to phosphocreatine, which is stored in the muscles to be used as a quick source of energy during high-intensity activities.
Creatine supplementation increases phosphocreatine levels in the muscles, allowing for greater work capacity, whether in weightlifting, sprinting or sports that require muscular explosion.
Therefore, it is widely used in various sports and also in clinical contexts, such as in injury recovery.
Scientifically Proven Benefits
Studies over the past few decades have established creatine as one of the safest and most effective supplements.
Among the main benefits, the following stand out:
Improved Physical Performance: Increases muscular strength and endurance, improving performance in short-duration, high-intensity sports.
Gaining Muscle Mass: Creatine promotes intracellular water retention, increasing muscle volume, in addition to stimulating protein synthesis.
Muscle Recovery: Helps reduce fatigue and speeds up recovery after exercise.
Brain Health: Studies suggest that creatine may benefit cognitive function, especially in situations of mental stress or sleep deprivation.
Types of Creatine Available
There are different forms of creatine on the market, but not all of them offer the same results.
Below, the most popular ones are highlighted:
Creatine Monohydrate: The most studied and effective form. It contains high purity and is the most affordable.
Micronized Creatine: A variation of monohydrate with smaller particles, which facilitates dissolution and absorption.
Creatine Ethyl Ester: Despite promising greater absorption, studies indicate that it is less efficient than monohydrate.
Creatine HCl: Popular for its greater water solubility and less likelihood of causing gastrointestinal discomfort.
How to Consume Creatine Efficiently
Creatine consumption can be done in several ways, but the most commonly used strategy includes two main phases:
Saturation Phase: Consists of consuming high doses (20 grams per day, divided into four doses) for five to seven days to maximize muscle phosphocreatine stores.
Maintenance Phase: After saturation, a single dose of 3 to 5 grams daily is recommended to maintain high levels.
Alternatively, it is possible to consume a maintenance dose from the beginning, although it will take longer to reach the same saturation levels.
Creatine and Hydration
An important aspect when using creatine is hydration.
The supplement increases water retention in muscle cells, which can lead to the need to drink more fluids to avoid dehydration.
Consuming at least two liters of water daily is essential for those who supplement with creatine, especially during periods of intense physical activity.
Side Effects and Myths
Although some myths surround creatine, such as kidney damage or cramps, scientific studies do not confirm these effects in healthy individuals.
People with pre-existing kidney conditions should, however, consult a doctor before using the supplement.
Possible mild side effects include gastrointestinal discomfort or weight gain due to water retention, but these effects are minimized with correct use.
Creatine in 2025: What's New?
Research in 2025 continues to explore the benefits of creatine, not only in sports but also in medical contexts.
Recent studies are investigating its impact on neurological conditions such as Parkinson's and Alzheimer's, showing promise for brain health.
Furthermore, advances in the production of the supplement ensure greater purity and accessibility, reinforcing its position as one of the most reliable on the market.
Personal Opinion
Creatine remains one of the most highly rated and widely used supplements in the sports world.
Its efficiency and safety, backed by decades of research, make it an indispensable option for those looking to improve athletic performance.
In 2025, with new studies and better production technologies, creatine remains at the top of the list of most recommended supplements.
References
National Institutes of Health. Available at: nih.gov. Accessed on January 21, 2025.
Journal of the International Society of Sports Nutrition. Available at: biomedcentral.com. Accessed on January 21, 2025.
Examine. Available at: examine.com. Accessed on January 21, 2025.
Mayo Clinic. Available at: mayoclinic.org. Accessed on January 21, 2025.
WebMD. Available at: webmd.com. Accessed on January 21, 2025.
Enthusiastic about football, applications and finance, graduated in systems analysis and development. Passionate about technology and sports, where he combines his education and interests to publish insightful articles.
