creatine

Most people take creatine for the gym. It is actually really useful against insomnia.

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for a long time Creatine has been seen as a supplement intended for people who go to the gym to have a good muscle. However, this is changing completely to recommend that anyone take creatine for the many benefits of taking creatine to improve cognitive functions for example. Now, it is also being seen that it has a great component for the quality of life in people who suffer insomnia. Sleep deprivation. The human brain represents only 2% of body weight, but consumes 20% of our body’s total energy. The main cfuel it has is ATPthe currency we use, and its ability to quickly resynthesize it determines our mental agility. But when there is sleep deprivation, energy levels drop and with it attention, memory and mood. This is where creatine comes in, as a large study published in Nature in the year 2024which changed what we knew about acute creatine supplementation in anyone. In this case, the researchers demonstrated that a single high dose of creatine is capable of reversing the cognitive deficit caused by little sleep. The results. Specifically, after 21 hours of wakefulness, the subjects showed a significant improvement in processing speed and working memory from taking creatine. Furthermore, one of the effects of stopping sleep is brain acidification. In this case, creatine acts as a buffer, preventing drops in pH and positively altering the relationship between key metabolites such as phosphocreatine and inorganic phosphate. A discovery that complements the classic 2006 study which already indicated that doses of 20 grams a day for a week mitigated the deterioration in prefrontal cortex tasks and improved mood and balance after 24 hours without sleep. Neuroprotection. As we age, the efficiency of cellular energy production decreases, which is why science is focusing on creatine as an agent. anti aging powerful. Something that is especially focused on women who are in perimenopause and postmenopause, where the protective effect of estrogens has been lost. Of course, there is an important change in the dosage, since while the standard dose is 3-5 g, women over 40 may need between 8 and 10 g/day to see notable improvements in cognitive function and mitigation of hormonal “brain fog.” Furthermore, in women, in addition to improving cognition, there is also an improvement in the quality of muscle mass, which is a critical factor for longevity. Older adults. A systematic review of 2025 and ESCEO studies directly associate creatine consumption with better cognitive health in adults over 60 years of age. In this case, creatine appears to compensate for the natural reduction of phosphocreatine stores in the aging brain, improving sustained attention and reducing mental fatigue. The new paradigm. In this way, science is advancing to see that creatine is not just a matter of gaining muscle, since the brain is also a great consumer of this energy. The reality we have on the table is that creatine is one of the compounds most tested in humans, with an excellent safety profile even at high doses. But in addition to all this, it is also the property that working memory has, since it is undoubtedly the most tangible benefit that we can have in the case of doing complex tasks that require great mental effort under very adverse conditions. Images | HowToGym Sander Sammy In Xataka | We have been obsessed with Japan for decades to understand people who live over 100 years. The key was in Brazil

Science is moving creatine from the gym shelf to a more relevant one: cardiovascular health

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When we think of creatine, the mental image It is almost always that of a gym: someone shaking a white powder in a shaker to get more strength or a faster sprint. However, science has greatly expanded the focus on this compoundand its applications are reaching unexpected places, such as cardiology consultations. Opinion of cardiologists. The surprise recently popped up on the podcast I have a plan where cardiologist Aurelio Rojas claimed that creatine “is one of the most essential supplements” that he uses in his patients with a dose of between three and five grams daily. This statement, which may seem shocking at first, is actually the tip of the iceberg of a large body of scientific literature that attempts to explore how apply creatine in daily clinic of a doctor with his patients. But what does a sports performance supplement have to do with the heart? And does science support this enthusiasm? Muscle motor. To understand the connection, you first have to understand what creatine does. Simply put, creatine is key in cellular bioenergetics, especially by facilitating rapid production of ATP, which is essential for muscle and heart function. Creatine monohydrate is most researched and recommended way for supplementation, as an improvement in muscle contractility, performance and exercise tolerance has been seen. in the heart musclecreatine acts by stabilizing energy metabolism and may have a relevant role in situations of heart failure or ischemic diseases. Within the scientific literature It is highlighted that creatine and phosphocreatine depletion is characteristic in failing hearts, and exogenous administration can contribute to the metabolic protection of the myocardium.​ Furthermore, there is scientific interest in the potential role creatine protector on the vasculature in risk populations, by reducing chronic inflammation and contributing to better control of carbohydrate and lipid metabolism.​ Beyond the gym. All this means that the interest of cardiologists goes beyond gyms and the number of repetitions they can do in a specific exercise. One of the first diseases where emphasis is placed is heart failure and its supplementation with creatine. Although it is not a cure, the findings suggest which can improve muscle strength, endurance and exercise capacity in these patients. By improving the energy efficiency of the musculoskeletal system, the overall workload of the heart is reduced. Sarcopenia. A medical term that refers to the loss of muscle mass and strength related to age and chronic illness. It is a silent enemy that drastically worsens the prognosis of cardiological patients. and here is where creatine shinessince it is essential to increase muscle mass, especially when combined with resistance training. For a 70-year-old patient who has lost muscle mass after a cardiac event, regaining the strength to get up from a chair or climb stairs is essential. Creatine, in this context, is not an aesthetic supplement, it is a therapeutic tool to improve quality of life as they point out. the studies. It doesn’t work for everything. Creatine is not perfect. It is excellent for very intense, short-duration exercises that need immediate energy such as sprinting or lifting weights. But in low-intensity and long-duration exercises such as a marathon it is of no interest, since the aerobic metabolism of the muscle that maintains constant ATP production endogenously. The myths. Despite being a really studied supplement, creatine continues to spread myths. The ISSN is categorical about this In his review, he gives the following points: Does not damage the kidneysas long as the doses recommended by scientific evidence are followed. Obviously, if there is an underlying kidney problem, you should consult your doctor. It is not known if it causes baldness, or at least the scientific evidence has not been able to state it categorically. This is something that points to a study that showed an increase in DHT, but its relationship with hair has never been proven. It is not a steroid. It is a natural organic compound, made up of three amino acids, that the body produces and that we also ingest when eating meat or fish. In this way, science has moved creatine from the bodybuilding shelf to the general health shelf. Its ability to manage cellular energy makes it a valuable tool not only for athletes, but also, as Dr. Rojas points out, for clinical populations struggling with muscle weakness and energy depletion. Images | Alexander Saks Alexander Red In Xataka | When we stop sleeping our brain is irremediably damaged. Research believes that creatine fixes it

Creatine is the Queen of Gym. Now science investigates if you can also wake up your brain when you don’t sleep

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Creatine is, together with Powder proteins Already the Ashwagandha, one of the star supplements if we do physical activity Intense. It is one of the most studied supplements and evidence on improvements in physical function are clear. However, in recent years he is calling attention to areas far from the gym thanks to its potential benefits for cognitive function. And now there are those who are studying the effects of creatine in People with lack of sleep. Creatine and brain. The operation of creatine is simple. It is a compound that we produce naturally, mainly in the liver, but that we can also obtain thanks to certain meats and fish. The problem is that in vegan lifestyles or within the framework of intense training, supplementation becomes very interesting To increase those immediate reserves of energy Recently, the Texas A&M University He discovered that creatine is not only useful in the muscles, but also in the brain, with studies pointing to positive effects on the Recovery of brain injuriesin reducing the sensation of fatigue and as a neuroprotective agent by showing potential to reduce mitochondrial dysfunction, being a key factor in the neurodegenerative diseases. Neurogenesis. Creatine plays a very relevant role in the formation of New cells and brain tissuesalso in the creation of neurons in the embryonic phase. And that prominence is what encouraged research on creatine functions in the brain. As we read in BBCwithin the tests that are being done, one is that of Ali Gordjinejad, researcher at the Forschungszentrum Jolich Center in Germany. As we discussed before, they have been carried out, and they are still doing, studies that relate the role of creatine in the brain beyond that embryonic phase, and something that disrupts the usual functioning of the brain is the sleep deprivation. That is where Gordjinejad wondered if creatine can have a role in the short -term memory and brain recovery in People with sleep deprivation. This would be interesting for people who must travel at night, emergency service workers or students who hurry before exams. The analysis. To do this, his team recruited 15 people and divided them into groups. One was given a creatine supplement and another placebo. The shot was at 6:00 p.m. and, until 9:00 in the next morning, he tested the cognitive performance of those people every two and a half hours. He analyzed his reaction times or short -term memories and discovered that the processing speed was higher in the group that took creatine. Gordjinejad Consider That, in that stress situation for the body and, above all, the brain, the organ needs energy available quickly, taking it from phosphocreatine deposits that have been filled just before exercise. Would act exactly as it does when we are doing a Intense exercise To endure, for example, one more repetition. Controversial. The researcher believes that his findings show the potential of creatine to help overErebro starts its repair mechanisms. Now, although there are very forceful studies, this is somewhat less due to an important detail: the participants in the study took 10 times the recommended daily dose of creatine. Gordjinejad himself points out that it is such a high dose that it should not be taken by people with kidney problems, but even if you are perfectly healthy, that dose can cause stomach pains or problems in the following deposits. You have to continue studying. What the researcher is clear is that we must continue to investigate until finding evidence that supports his theory or, on the contrary, help to leave it aside (that is also the scientific purpose, in short). In following trials, he will try with smaller doses, and is something that will allow creatine to relate more evidently to cognitive function. Because, as we said, Its muscle benefits in exercise They are evident and well supported by science, but when we talk about the performance of this supplementation in the brain, various researchers have agreed that you have to standardize amounts of creatine in the analysis and, above all, update those studies. A clear example is that of researcher Terry McMorris, which in 2024 and after reviewing 15 studies, concluded that there is no clear evidence that supports that creatine improves cognitive function, being the main problem that many of these studies were carried out almost a century ago and in unstricted situations. In what McMorris and Gordjinejad shake hands is in the belief that it is an area in which it is worth continuing. Images | l ch In Xataka | If the question is how to increase protein intake every morning, the answer is “proffee”: throwing it into coffee

In the Holy Trinidad Crossfitera, a supplement makes its way to elbows next to creatine and protein: Ashwagandha

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Get an increase in muscle mass is complicated and, contrary to what we can think, much of the “training” is not done in the gym: we do it In CamOh In the kitchen. A good diet that Cover our needs When training is vital, and when the food does not arrive, supplements come into play. And inside the gym, especially in Activities such as CrossFitthe holy grail of supplementation is the one composed of proteins, creatine and an unpronounceable compound. The Ashwagandha. Cocktail. If there are two supplements studied and backed by scientific evidence, those are the Powder proteins and creatine. Proteins are one of the three basic macronutrients and, although, Sometimeswe can consume more proteins than we need, it is also being observed a lack of them in certain people for disease or diet reasons. To create muscleproteins are essential and we look for it in milkshakes and Even in coffee. Supplementation with milk whey or plant compounds such as soy or peas It favors muscle gain and muscle repair. On the other hand, creatine is a supplement that focuses on increasing muscle phosphocreatine deposits, allowing faster regeneration of the energy molecule that is used in intense and short -term activities, such as weightlifting. Evidence. The taking of both supplements in athletes is recommended, almost essential in cases such as those of people with vegan diets (Because there are proteins of plant originbut creatine is found in meats and fish), but still, and As with caffeine, they are surrounded by myths. There are those who think they are like Anabolizing steroidsthat damage the kidneys, which causes the hair to fall and that, if we train, take them and gain muscle mass, we have made “trap”. The truth is that the two supplements, especially creatine, are widely Backed for scientific evidence. Over the years they have been put under the magnifying glass in numerous investigations, without find Myths They have penetrated many people. In fact, thanks to these investigations, every time They discover more creatine benefits, such as its Neuroprotective effects on the brain. Ashwagandha. Within the sports scene, there are not so many doubts about the effectiveness of these supplements (provided we carry a Good dieta proper rest and a Correct trainingof course), but in recent years there is another name that is gaining weight, placing with creatine and protein shakes such as the ‘trinity’ of supplementation. We talk about Ashwagandha, another supplement that is gaining popularity in the world of fitness due to a very interesting potential: reduce general stress, improve physical performance and also recovery. Inter alia benefits how can it be Improvement in sex quality. But … what is this? SOMNIFERA WITHANIA. As protein and creatine, Ashwagandha does not come out of nowhere, and it really is something that has a long journey. It is an adaptogen, which is still a substance of plant origin that helps the body to balance. Its use comes from traditional medicine and is a plant known as SOMNIFERA WITHANIA That, as we say, it is gaining popularity outside that world of traditional medicine thanks to the studies that are supporting its benefits when training. Among its effects, it has observed which reduces cortisol, or stress hormone. This favors Recovery and has positive effects on sleep quality, so it affects that important moment in which muscle regeneration occurs. Has anti -inflammatory effects and have also studied Its effects on muscle strength and physical resistance, also observing improvements in cognitive function, male fertility and improvements in glucose control and blood pressure. Synergy. This interest in adaptogens responds to the search for more natural solutions for stress in a society in which it has become a first -order problembut it is also sneaking into the gym, with several important brands of sports supplementation offering their products. Currently, I know indicates That the benefits are consumed at intervals of six to eight weeks in doses of about 600 mg daily, but it is also indicated that long -term studies and more types of populations are required to confirm both benefits and to rule out adverse effects. In the end, Ashwagandha is not a supplement as studied as protein powders or creatine, but these incipient analyzes are positive, accumulating favorable evidence. And, precisely, among the three supplements we have a cocktail that works in protein synthesis, adaptation and muscle recovery. And, of course Influencers of the fitness world They are also creating content on the benefits of Ashwagandha, helps more people interested in use. At least, on this occasion, science seems to be supporting those recommendations, and something important is that (especially in the case of powdered protein), they are supplements, not substitutes and the essential thing is to carry a balanced diet. Images | Cliff In Xataka | The keys to put this course (and not leave it within a month like every September)

We had been thinking that creatine served to train better. It turns out that the greatest benefit was in the brain

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Creatine is the star sports supplement and one of the most studied. As with the coffee and caffeineis surrounded by Myths And we have been investigating its benefits for decades when practicing sports. AND studies More recent have placed up to creatine supplementation by pointing out that the muscles are not the only ones that benefit from their effects. The brain also appreciates it. Physical performance. Creatine is a nitrogen compound that occurs mainly in the liver and that humans also obtain through the consumption of meat and fish. Although there is controversial studies in this regardcreatine really is stored in the form of phosphocreatine, acting as a booking Immediate energy. This means that, when the muscles are subject to intense efforts such as a sprint or a weightlifting, phosphocreatine acts to regenerate the essential energy molecule for muscle contraction. This allows muscles to maintain high performance for a little longer. It also increases cell hydration and stimulates protein synthesis that leads to cell growth. Enhancing the brain. Being such an studied supplement implies that numerous ways have been found in which creatine benefits our body, reducing inflammation, oxidative stress and muscle catabolism. And, along the way, they have found benefits additional that have not to do with the growth of our most ‘visible’ muscles. It is increasingly recognized for its general health benefits, including cognitive function and healthy aging. Although the brain is not a muscle, it also stores creatine and can benefit from its energy effects, such as supplying energy quickly to neurons. A applicationfor example, it is the good brain function in times of lack of sleep. Essential. This is something observed in several investigations, being carried out by the team of Dr. Richard Kreider, director of the Exercise and Sports Nutrition Laboratory of the Texas A&M Universityone of the last to contribute to the conversation about its benefits. According to Kreider, the regenerative paper and as a rapid “fuel” is relevant for both muscle and brain. “When the body is stressed, as in exercise or in metabolic conditions such as those caused by some diseases, phosphocreatine is needed to maintain cellular energy,” says Kreider. Neuroprotection. Others studies They point to added benefits, such as acting as a neuroprotective, helping in the recovery of brain injuries and showing potential to reduce mitochondrial dysfunction, key factor in neurodegenerative diseases. It also helps reduce the feeling of tiredness, maintaining alert and performance in demanding cognitive tasks. How much? One of the big questions when creatine begins to be taken how much is necessary to fulfill its function correctly. It has been experienced with several doses and there is a kind of agreement that would have to be taken between 0.07 and 0.1 grams per kilo of weight per day to optimize physical performance. For a 70 kilos person, this is equivalent to 5-7 grams per day. Kreider fits those accounts by resorting to that ‘cycling’ practice that was recommended a few years ago. Thus, the researcher indicates that about 20 grams would have to be taken daily for a week to “help load the muscle”, but later it could be taken between 5 and 10 grams a day to maintain creatine reserves that contribute both to the muscle and the brain. In Vegans and vegetariansIn addition, it is essential because for a omnivore It is difficult to fill the phosphocreatine reserves with your diet, not consuming meat or fish the difficulty is even greater. Security. Due to the myths that we commented before (such as hair loss or that it is an anabolic substance, among many other discharges about creatine), it is easy for people to not trust this supplement. Kreider states that “there is absolutely no data that supports any negative side effect reported anecdotally on creatine,” reaffirming that it is “safe and important to all, not only for bodybuilders and athletes.” Images | Xataka, Scientifanimations In Xataka | Tell me what color is your banana and I will tell you what it is for: the importance of maturation point at nutritional level

We believed that creatine was one of the most useful supplements to gain muscle mass. We are no longer so sure

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Creatine is an old acquaintance of people who exercise in order to increase muscle. Evaluate in our own meat the effectiveness of a supplement is useless, especially because we surely accompany it with a strict exercise regime that will prevent us from distinguishing its net impact. That is why, if we ask ourselves to what extent the creatine works, we need to study it rigorously. Not so effective. And the verdict of the last study that has tested this substance It has not been favorable. In a study that included a 12 -week training program and the consumption of 5 grams daily of creatine supplement were not observed relevant differences between those who took the substance and those who did not. “We have shown that taking five grams of creatine supplement per day does not make any difference in the amount of muscle mass that people earn when performing resistance training,” explained in a press release Mandy Hagstrom, co -author of the study. “The benefits of creatine could have been overestimated in the past due to methodological problems,” the researcher adds Creatine. Creatine, or α-methyl guanido-acetic acidit is a compound that can be found naturally in our body, especially in the muscles and cells of our nervous system; And also in some foods, such as red meat, fish and shellfish. Creatine molecules are formed from three amino acids and Stores phosphocreatinemainly in the muscles. There is used as a source of energy. That is why the creatine supplement is used to obtain better results when exercising and gaining muscle mass. 54 participants. The recommended maintenance dose of this supplement is between three and five grams per day. The 54 study participants, aged between 18 and 50, were divided into two groups, some would begin to take five grams Creatine Monohydrate (CRM) first and a week later they would start a 12 -week resistance program. The second group would also face this exercise program, but without the supplement. The food of both groups was monitored to verify that there were no relevant differences in their diet. Both groups increased their muscle mass, but they did it in a similar way, about two kilos won during the period. The details of the study were Published in an article In the magazine Nutrients. The problem is in the water. Part of the study key is in time: that the experimental group (the one who took the supplement) began this “treatment” before training allowed the team to test (and verify) a hypothesis, that a part of the muscle increase that we associate with creatine is due to a greater water retention. The team observed that, during this first week, indeed, the group (and especially women in this) began to gain muscle mass, a 0.5 kg difference that dissipated after starting training. Hagstrom pointed out, of course, that more studies are still necessary to understand the impact of water retention associated with the consumption of this supplement. Dose question? The study responsible for the study suggests that, in addition to water retention, the chosen dose could also have had effect on the results. The five grams daily represent the upper limit of the recommended daily maintenance dose, but those who consume This supplement They often resort to a “load phase” that implies consumption between 20 and 25 grams of the supplement per day. This possibility was discarded by the equipment since these consumption levels, they explain, can cause gastrointestinal problems and is not necessary to achieve saturation levels. However, they affect the need to carry out additional studies with intermediate doses, for example of 10 grams. They also point out that longer -term studies could help us better understand the impact of creatine supplements on the increase in muscle mass. In Xataka | The 17 best apps to exercise Image | Aleksander Saks / Victor Freitas

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