What is creatine and why is it used in bodybuilding?
Creatine is a natural compound found in muscles and the brain, synthesized from three amino acids: arginine, glycine and methionine. It plays an essential role in muscle energy production by regenerating ATP (adenosine triphosphate), the main source of cellular energy.
In bodybuilding, creatine monohydrate is widely used to increase strength, muscular endurance and lean body mass. Its action enables you to perform more intense repetitions and promotes better recovery after training.
What are the benefits of creatine on sports performance?
The use of creatine in sport offers numerous scientifically-proven benefits:
Increased muscular strength and power: ideal for explosive sports such as weightlifting, sprinting and combat sports.
Improved muscular endurance: repels muscular fatigue by facilitating ATP regeneration.
Muscle mass gain: promotes intracellular hydration, creating an environment conducive to hypertrophy.
Optimized recovery: reduces muscle soreness and accelerates muscle fiber repair.
Support for cognitive functions: some studies suggest that creatine may improve memory and concentration.
What's the best form of creatine to take?
There are several types of creatine, but the most effective and most studied is creatine monohydrate. Easily assimilated by the body, it offers excellent value for money. Other forms, such as creatine HCL, creatine ethyl ester or creatine Kre-Alkalyn, are available, but do not necessarily offer greater benefits than the monohydrate version.
How do I dose creatine to maximize its effects?
Recommended dosage varies according to objectives and chosen method of use:
Classic method (without loading phase): 3 to 5 g per day, ideally after training or at any time of day with a carbohydrate-rich meal to optimize absorption.
Load phase method: 20 g per day (divided into 4 doses of 5 g each) for 5 to 7 days, then maintain a daily dose of 3 to 5 g. This approach accelerates muscle saturation, but is not essential.
It is advisable to drink plenty of water to avoid dehydration caused by creatine-induced intracellular water retention.
Does creatine have side effects?
Creatine is generally well tolerated, but some people may experience mild side effects, including:
Water retention: temporary muscle swelling may occur at the start of supplementation.
Digestive disorders: bloating or intestinal cramps may occur in the event of overdosage.
Rapid weight gain: linked to increased muscle hydration, not fat accumulation.
There is no serious scientific evidence that creatine harms the kidneys or liver in healthy individuals. However, people suffering from kidney disease should consult a doctor before taking creatine.
Should creatine be taken before or after training?
Opinions differ as to the best time to take creatine, but several studies indicate that taking it after training, in combination with a source of carbohydrates and protein, promotes better absorption and efficacy.
However, to guarantee optimal muscle saturation, the most important thing is regularity of intake rather than precise timing.
Can creatine be taken without practising sport?
Yes, creatine can be beneficial even in the absence of physical activity. It plays a role in cognitive function, muscle protection in the elderly and general energy metabolism.
Is creatine compatible with a vegetarian or vegan diet?
Absolutely! Vegetarians and vegans can benefit greatly from creatine supplementation, as they naturally consume less creatine than omnivores (who find it in meat and fish). Studies show that creatine improves physical and cognitive performance in people following a plant-based diet.
How long does it take to feel the effects of creatine?
Creatine's effectiveness depends on the method of use:
With a loading phase, effects appear after 5 to 7 days.
Without a loading phase, it takes around 3 to 4 weeks to reach muscle saturation and observe gains in performance.
Is creatine legal and authorized for use in competition?
Yes, creatine is a totally legal supplement, recognized by the World Anti-Doping Agency (WADA). It is used by many professional athletes for its effects on strength and recovery.
