Creatine is one of the most studied and effective supplements in the world of sports and cognitive nutrition. But does it make sense to take it all the time?
To understand how it works in the body, we first need to know what it is and its function.
Imagine the body as a complex machine, where the energy needed for all its functions – from muscle movement to brain function – is generated from a kind of "battery." This "battery" produces a molecule called ATP (adenosine triphosphate), which is the primary energy source for cells. We use ATP for all activities, from lifting weights to involuntary movements like blinking. However, the reserves of this molecule are limited, meaning that as we use it, the "battery" starts to drain, making continuous regeneration essential to maintain good physical and cognitive performance.
This is where Creatine comes in. The body naturally produces Creatine from amino acids and stores it in the form of phosphocreatine, mainly in muscles (about 95% of the total), with a small amount also accumulating in the brain. When we supplement with creatine, we increase these reserves, allowing ATP to be regenerated more efficiently and for longer. As a result, this "internal battery" stays charged longer, optimizing the available energy for both physical performance and brain functions.
Benefits of Creatine
• Cognitive function and brain health
Studies indicate that Creatine can improve memory, concentration, and even have a neuroprotective role, being particularly relevant for people subject to sleep deprivation or intense mental effort. This happens because it provides more energy to brain cells, helping their function. It has also been studied in populations with specific neurological conditions, but more data is needed to fully understand its effects.
• Improved physical performance
Creatine plays a fundamental role in energy production. By increasing phosphocreatine availability in muscles, it allows ATP to be regenerated more quickly, resulting in increased strength, power, and muscular endurance.
• Support for muscle growth and recovery
Creatine helps create a more favorable environment for muscle growth due to increased training capacity, better recovery between sessions, and intracellular water retention, which can contribute to muscle volume.
• Reduction of fatigue and improved endurance
Supplementing with Creatine can help reduce muscle fatigue, allowing for more intense and effective training over time. Additionally, it may have a positive impact on muscle recovery.
Although the body can produce about 1g of Creatine per day and diet (through meat and fish) provides an additional 1 to 2g, supplementation allows reaching more effective doses to maximize physical and mental performance.
The recommended dosage is between 3 to 5g daily, with no need for cycles or breaks. The most studied and effective form is Creatine monohydrate, with the Creapure® version ensuring a high degree of purity and safety.
So, should I take Creatine all the time?
It depends on your goals.
👉 If the focus is sports performance, continuous supplementation makes sense as it keeps muscles saturated with Creatine and optimizes training. If there are breaks in training, supplementation can be temporarily stopped without major drawbacks, as Creatine levels gradually decrease over time.
👉 If the goal is to improve cognitive function, the decision to take Creatine continuously should be individualized and supervised by a healthcare professional, since more studies are needed to understand its long-term effects.
Like any supplement, Creatine should be used with a clear purpose and tailored to individual needs. More than following trends, the most important thing is to understand when and why to include it in your routine to maximize physical and mental well-being.
Author: Rita Marques:
"My name is Rita Marques, besides being a perfectly imperfect woman, I am a nutritionist passionate about helping people find balance between body and mind. My passion was born from the desire to understand how food impacts the body, mind, and emotions, directly influencing our well-being. From an early age, my life was marked by sports practice and a demanding relationship with the body and nutrition, which awakened in me the desire to explore nutrition more deeply. This interest led me to realize that nutrition goes far beyond numbers or aesthetic standards; it is a very important tool for taking care of ourselves in a holistic way.
Today, in my professional work, I am dedicated to helping people build a healthier relationship with food and themselves, respecting their individuality and promoting balance."
