Get Your Personalized Supplement StackSupplement Stack Quiz

Creatina Monohidratada

Also known as: Creatine monohydrate, Creatina monohidratada, Creatine, CAS 6020-87-7, IUPAC: 2-[carbamimidoyl(methyl)amino]acetic acid monohydrate

Overview

Creatine monohydrate is a naturally occurring nitrogenous organic acid synthesized in the body from arginine, glycine, and methionine. It is also obtained through dietary sources like meat and fish. As a widely researched ergogenic supplement, it is primarily used to enhance physical performance, increase muscle mass, and support recovery, particularly among athletes and active individuals. Creatine monohydrate is highly water-soluble and stable in powder form, facilitating rapid absorption. Its efficacy is supported by extensive research, including numerous randomized controlled trials (RCTs) and meta-analyses, establishing its benefits for athletic performance and muscle hypertrophy. It is one of the most studied supplements, with a high level of evidence supporting its use.

Benefits

Creatine monohydrate supplementation, when combined with resistance training, leads to statistically significant increases in muscle mass and strength. Meta-analyses indicate a pooled mean effect size of 0.11 (95% CrI: -0.02 to 0.25) for direct measures of muscle hypertrophy, with multivariate analyses showing increases in upper and lower body muscle thickness of 0.10–0.16 cm. Benefits are more pronounced in younger adults compared to older adults for muscle hypertrophy (effect size 0.17, 95% CrI: -0.09 to 0.45). While some studies explore cognitive benefits, current evidence does not support a significant impact on overall cognitive function in healthy adults (SMD 0.34, 95% CI: -0.20 to 0.88; p = 0.22).

How it works

Creatine monohydrate primarily works by increasing phosphocreatine stores in muscles. This facilitates the rapid regeneration of ATP (adenosine triphosphate) during high-intensity, short-duration exercise, providing immediate energy for muscle contractions. The primary interaction is within skeletal muscle, with minor effects on other tissues, including the brain. Creatine kinase plays a crucial role in this process, catalyzing the transfer of phosphate from phosphocreatine to ADP, thus regenerating ATP. Creatine monohydrate is rapidly absorbed from the gut, exhibiting high bioavailability, especially when taken in its monohydrate form.

Side effects

Creatine monohydrate is generally well-tolerated in healthy adults at recommended doses. Common side effects, affecting more than 5% of users, include mild gastrointestinal discomfort. Uncommon side effects (1–5%) may include weight gain due to water retention. Rare side effects (less than 1%) can involve muscle cramps and dehydration, typically associated with inadequate hydration. No significant drug interactions have been reported in healthy adults. However, creatine monohydrate is not recommended for individuals with pre-existing kidney disease without medical supervision. While no human studies exist on safety during pregnancy, rodent studies suggest potential safety and benefit, but clinical data are lacking. Adequate hydration is crucial to minimize potential side effects.

Dosage

The minimum effective dose of creatine monohydrate is 2 g/day. Optimal dosage ranges from 3–5 g/day for maintenance, with an optional loading phase of 20 g/day for 5–7 days. Up to 10 g/day has been studied with no significant adverse effects in healthy adults. Timing is not critical; daily consistency is more important than when it is taken. Creatine monohydrate is the most studied and recommended form. Absorption is optimal when taken with carbohydrates or a meal. Adequate hydration is recommended to maximize benefits and minimize potential side effects.

FAQs

Is creatine monohydrate safe for long-term use?

Yes, creatine monohydrate is safe for most healthy adults when taken at recommended doses. Long-term studies have shown no significant adverse effects on kidney function or overall health.

Does creatine cause hair loss?

No, creatine does not cause hair loss. Recent randomized controlled trials have shown no effect on DHT, testosterone, or hair growth parameters.

When is the best time to take creatine?

The timing of creatine intake is not critical. Daily consistency is more important. It can be taken at any time of day, preferably with a meal or carbohydrates to enhance absorption.

Do I need to cycle creatine?

No, cycling creatine is not necessary. Continuous daily use at recommended doses is safe and effective for maintaining muscle creatine stores.

Is creatine a steroid?

No, creatine is not a steroid. It is a naturally occurring compound found in the body and in foods like meat and fish. It works by increasing energy availability in muscle cells.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37432300/ – This systematic review and meta-analysis of 10 studies found that creatine supplementation combined with resistance training resulted in a small but significant increase in muscle hypertrophy in healthy adults. The pooled mean effect size was 0.11 (95% CrI: -0.02 to 0.25), with greater benefits observed in younger adults. The study highlights the effectiveness of creatine for muscle growth, while acknowledging heterogeneity in study designs.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1424972/full – This systematic review and meta-analysis, including 280 participants across 6 studies, investigated the effects of creatine on cognitive function. The findings indicated no significant effect of creatine on overall cognitive function (SMD 0.34, 95% CI: -0.20 to 0.88; p = 0.22). The authors noted high heterogeneity and a limited number of studies, suggesting the need for further research in this area.
https://www.mdpi.com/2072-6643/16/21/3665 – This systematic review and meta-analysis examined the impact of creatine supplementation on muscle mass and strength. The analysis of multiple RCTs revealed that 2–10 g/day or 0.03–0.22 g/kg/day of creatine improves muscle mass and strength when combined with resistance training. The study underscores the effectiveness of creatine for enhancing physical performance, while acknowledging variability in dosing protocols across different studies.
https://examine.com/supplements/creatine/ – Examine.com provides a comprehensive overview of creatine, summarizing its benefits, mechanisms, and safety profile based on available scientific evidence. It highlights creatine's role in enhancing muscle performance and strength, while also addressing common misconceptions and safety concerns.
https://www.fda.gov/media/143525/download – This FDA document provides regulatory information and safety guidelines related to dietary supplements, including creatine. It outlines the FDA's role in ensuring the safety and proper labeling of supplements, offering insights into regulatory considerations for creatine products.