Until a few years ago, creatine was thought to be a supplement reserved for elite athletes and bodybuilders. However, in recent times, creatine has been steadily breaking down barriers and skepticism, to the point of becoming a supplement far more common than it used to be.
The days when only those who practiced high-level sports consumed it are behind us. Now, you can even find it in supermarkets. In addition to herbalist shops and sports nutrition stores, where many people buy it. All of this despite the fact that its profile is far from that of a typical athlete.
And, although there were initial reservations, the reality is that many nutritionists and doctors are beginning to endorse creatine use in non-professional profiles. A paradigm shift that can apply to many people and age groups, but above all, it is wise to know what we are taking, for what purpose, and how we should do it. Or, more importantly, what common mistakes people make with its intake that cause its benefits to be lost. Furthermore, it is worth stressing a reality, as the pharmacist Boticaria García did: “Creatine can be a great ally for older people” beyond fifty years old.
What creatine is and what it is used for
The first thing to keep in mind is that our body produces creatine, a natural compound formed from three amino acids and that is synthesized mainly in the liver and kidneys. In other words, it is not something entirely foreign to us. Its athletic use is typically linked to its energy-boosting properties, as it helps regenerate adenosine triphosphate, the famous ATP, which is crucial during muscle contraction, especially in intense and explosive efforts.
For this reason, there were—and still are—many elite athletes who include creatine among their supplements. Among other things because it can increase strength, intensity and power during exercise, from sprints to weightlifting. In the same vein, creatine is associated with greater muscle volume, partly due to the accumulation of water inside muscle cells.
It is also commonly used because it can support muscle recovery and help reduce fatigue after exercise. The question, and perhaps the most relevant for the general public, is that it is being shown that creatine may go far beyond the muscles.
Scientific literature already points out that creatine consumption in non-athletes could have cognitive relevance, improving memory or helping to combat mental fatigue. As expected, its muscular benefits remain. In people with sarcopenia, something we have discussed at THE OBJECTIVE, it can contribute to improving and maintaining muscle mass, just as in certain life stages such as menopause. This is why creatine has come to stay and continue expanding. But it matters to know how to take it.
How to take creatine
The nutritionist Blanca García-Orea, one of the most well-known voices in the Spanish nutrition scene, used her Instagram account to comment on the common mistakes people make with creatine. In fact, some of them are recurring and you may not have noticed, regardless of the reasons you take it. Therefore, it is worth knowing that “there are three major mistakes that cause it not to be absorbed well.”
In this regard, she stressed that the number one mistake is “taking it only on days you train”. Many people believe that supplementation is only necessary on gym days, and that is not the case. “Creatine must be taken every day, whether you train or not, to keep the muscle deposits full in a constant way,” she clarified.
Moreover, in the same vein, she debunked another myth: the timing of intake. “The time of day does not matter, as long as you take it every day,” she affirmed. Also, you do not need to overdo the dose, estimating that with three to five grams per day would be enough.
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James Whitaker
I’m James Whitaker, a UK-based journalist focused on emerging trends and everyday stories gaining attention across the country. I cover the topics people start talking about before they fully break into the mainstream. My work aims to stay clear, factual, and closely connected to how news is actually consumed today.