Complete guide to creatine: benefits, types, dosage and when to take it

Welcome to the most comprehensive and practical guide to creatine in Spanish. If you're looking to understand what creatine is, how it works, the different types available, the recommended dosage, when to take it, and how to choose a good product, you've come to the right place. This guide is designed for athletes, fitness enthusiasts, seniors, vegans, and anyone interested in improving performance, energy, and recovery safely and with evidence-based support.

Initial summary: the essentials in 60 seconds

Creatine is a naturally occurring compound that helps regenerate cellular energy quickly, especially during high-intensity activities. Creatine monohydrate is the most studied and effective form. Typical dosages: 20 g/day for 5-7 days for a loading phase or 3-5 g/day for continuous use. Taking it with carbohydrates and protein may improve its absorption. It is safe for most people when used correctly.

Index

• What is creatine?
• How it works in the body
• Science-backed benefits
• Types of creatine and their differences
• Quantity and dosage protocols
• When to take it: practical timing
• How to take it: mixtures, combinations and recipes
• Side effects and safety
• Creatine in specific populations
• Myths and realities
• How to choose a good supplement
• Buying guide: recommended products
• Frequently Asked Questions
• Sample protocol and 12-week plans
• Scientific references

What is creatine?

Creatine is a molecule composed of three amino acids: arginine, glycine, and methionine. It is naturally synthesized in the liver, kidneys, and pancreas and is also obtained through diet, primarily from red meat and fish. In the body, the most well-known and stored form is phosphocreatine, an energy reserve in cells with rapid energy demands, such as type II muscle fibers and brain cells.

Natural forms and supplements

There are two main sources of creatine: endogenous synthesis by the body and exogenous synthesis from food. When using supplements, the goal is to increase muscle creatine stores to improve the ability to produce energy immediately during intense and repeated exertion.

How creatine works in the body

The central mechanism of creatine is its role in the phosphagen system. During intense, short-duration muscle contractions, ATP (adenosine triphosphate) is rapidly consumed. Phosphocreatine donates a phosphate group to regenerate ATP from ADP, allowing power and strength to be sustained for a few extra seconds. This explains why creatine improves performance in high-intensity, short-duration exercises such as sprints, weightlifting, and interval training.

Effects beyond immediate energy

• Increased intracellular water retention that can increase muscle volume
• Improvement of indirect protein synthesis and recovery
• Possible neuroprotective and cognitive effects
• Support in specific medical conditions (under supervision)

Science-backed benefits

Numerous studies and reviews have investigated the effects of creatine. The benefits with the strongest evidence are detailed below.

1. Improved performance in high-intensity exercises

The most consistent evidence shows that creatine increases maximum strength, repetitions per set, power, and performance in repeated sprints. Meta-analyses and systematic reviews conclude that creatine improves the ability to perform short bursts of intense effort.

2. Increase in muscle mass

Creatine contributes to increased lean muscle mass when combined with resistance training. Some of this increase is due to intracellular water retention, but there are also improvements in training-induced hypertrophy over time.

3. Recovery and fatigue reduction

By helping to regenerate ATP faster, creatine can reduce the feeling of fatigue between sets and improve recovery between intense sessions.

4. Cognitive and neuroprotective benefits

Studies suggest that creatine may improve certain aspects of cognitive function, particularly in situations of sleep deprivation or cognitive stress. Research in clinical models has explored its neuroprotective potential in diseases such as depression, Parkinson's disease, and neuromuscular conditions, although more definitive evidence is needed.

5. Support for the elderly population

In older adults, creatine combined with exercise can help preserve or increase strength, muscle mass, and functionality, making it a useful tool against sarcopenia when used in conjunction with resistance training.

6. Other applications investigated

• Recovery from muscle injuries
• Support in neuromuscular diseases
• Improvements in exercise tolerance under clinical conditions

For comprehensive reviews and consensus on safety and efficacy, see the position of the International Society of Sports Nutrition: Kreider et al., 2017 .

Types of creatine and their differences

Not all creatine supplements are the same in composition, solubility, and price. Below, we describe the most common forms and what the evidence says about each.

Creatine monohydrate

Creatine monohydrate is the most studied, effective, and economical form. It has consistently been shown to improve performance and muscle mass. Micronized formulations are available that improve water solubility.

Micronized creatine monohydrate

Same molecule as the monohydrate but with finer particles. This facilitates its dissolution and digestibility.

Creatine HCl (hydrochloride)

It is promoted for its greater solubility and potentially lower dosage requirement, although comparative evidence with monohydrate is inconclusive in terms of efficacy. It may be useful for people who experience digestive discomfort with monohydrate.

Kre-Alkalyn (buffered creatine)

This commercially available formula claims greater pH stability and better absorption. Independent evidence shows few clear benefits over standard monohydrate.

Creatine ethyl ester

It was promoted as an alternative with better oral absorption, but studies indicate that it is usually less effective than the monohydrate and tends to degrade more quickly.

Creatine nitrate

It combines creatine with nitrate to offer potential vasodilation and nitric oxide effects. Initial research is promising, but still limited compared to creatine monohydrate.

Other forms of business

There are versions such as creatine citrate, creatine malate, creatine gluconate, and proprietary blends. Most have not demonstrated clear advantages in terms of strength or mass gains compared to monohydrate, and they tend to be more expensive per effective dose.

Comparative table: types of creatine

Guy	Advantages	Disadvantages	Recommended use
Monohydrate	More studied, effective, economical	It can cause intracellular water retention	First choice for most
Micronized monohydrate	Better solubility, less discomfort	Slightly higher cost	A good option if greater dissolution is desired.
HCl	Greater solubility, lower required dose	Less long-term evidence	If there is an intolerance to the monohydrate
Kre-Alkalyn	He demands stability.	Little evidence of superiority	It's not the first option
Ethyl ester	Promoted by absorption	Less effective than monohydrate	Avoid in most cases
Nitrate	Potential vasoactive effect	Limited research	Interesting for combinations

Dosage and dosing protocols

The appropriate dose depends on the goals, the time available, and the individual's preference. The most commonly used and validated protocols are described below.

Protocol A: Loading and Maintenance Phase

1. Loading phase: 20 g/day divided into 4 doses of 5 g for 5-7 days.
2. Maintenance: 3-5 g/day indefinitely or while training intensely.

The loading phase allows for faster saturation of muscle creatine stores. After loading, most users maintain optimal levels with 3-5 g/day.

Protocol B: Low continuous dose

Take 3-5 g/day without a loading phase. You will reach muscle saturation in approximately 3-4 weeks. It is simpler and reduces the risk of digestive discomfort.

Dosage according to weight

For personalization, some experts recommend 0.03 g/kg/day for maintenance, or 0.3 g/kg/day during the loading phase. For example, a 70 kg person could take 21 g/day during the loading phase and approximately 2.1 g/day for maintenance based on this calculation, although practical recommendations usually round up to 3-5 g/day for most adults.

Maximum safe dose

Long-term studies have used doses of 3-5 g/day for years without problems in healthy subjects. Higher doses during the loading phase (20 g/day for one week) are also safe in healthy individuals. Consult a healthcare professional before using very high doses or if you have kidney or liver disease.

When to take it: practical timing

The timing of creatine intake has been a subject of debate. Below, we summarize the most practical information based on the evidence.

Pre-workout vs post-workout

Some studies suggest a slight advantage to taking creatine after training in terms of muscle and strength gains, especially when combined with carbohydrates and protein. Others find no clear differences. In practice, consistency is key: taking creatine daily is the priority, not the exact timing.

Practical options

• Post-workout with a carbohydrate and protein shake to improve absorption.
• On days off, take it at any time with a meal.
• If a charging phase is used, spread the doses throughout the day to minimize discomfort.

How to take it: mixtures, combinations and recipes

Creatine monohydrate is water-soluble, although it may settle. Here are some practical and palatable ways to take it.

With water

Simple and effective: Dissolve 3-5 g in 200-300 ml of water. Stir well before drinking.

With protein shake

Mixing creatine into a post-workout shake with 20-40g of protein and 20-50g of carbohydrates can improve its transport to the muscle cell by insulin.

With fruit juice

Taking it with grape or apple juice can increase the insulin response and help with uptake, although it is not essential.

Simple recipes

• Recovery shake: 1 scoop of protein, 5g creatine, 300ml milk or plant-based drink, 1 banana.
• Easy pre-workout: 5g creatine in 300ml water and coffee if tolerated.

Useful combinations

Some combinations are supported by evidence or sporting practice:

• Creatine + protein: synergistic for hypertrophy.
• Creatine + carbohydrates: improves acute uptake.
• Creatine + beta-alanine: can improve both strength and endurance in high-intensity efforts.
• Creatine + caffeine: caffeine does not appear to cancel out the effects of creatine, but the combination may affect performance in some people; assess tolerance.

Side effects and safety

Creatine is generally safe for healthy individuals when taken at recommended doses. The most common reported side effects include gastrointestinal discomfort and weight gain due to intracellular water retention.

Kidney risk

In individuals with normal kidney function, creatine has not been shown to cause kidney damage. However, if kidney disease is present, it should be avoided or used only under medical supervision. It is recommended that people with medical conditions consult their healthcare professional before starting supplementation.

Hydration

Creatine can increase intracellular water retention, so it is important to maintain adequate hydration, especially during intense workouts and in hot weather.

Interactions

No dangerous interactions are known with most medications, but it is always advisable to consult a doctor if you are taking kidney medications, diuretics, or undergoing chronic treatments.

Creatine in specific populations

Women

Women experience similar benefits to men in strength and performance. The recommended dosage is the same in absolute terms (3-5 g/day), although some women prefer to adjust it according to body weight or tolerance.

Older people

In older adults, creatine combined with resistance training can improve muscle mass, strength, and physical function. It is a useful tool for combating sarcopenia when used appropriately.

Vegans and vegetarians

People who follow vegan or vegetarian diets often have slightly lower levels of muscle creatine due to the absence of animal sources. Therefore, they tend to experience more significant gains when supplementing with creatine.

Teenagers

The use of sports nutrition products in adolescents remains a topic that requires caution. Many sports organizations permit their use for young athletes, but professional supervision is recommended, along with prioritizing education on nutrition, hydration, and training. Consult a pediatrician or sports medicine physician.

Myths and realities

Myth 1: Creatine is a steroid

False. Creatine is a non-hormonal amino acid and has no steroidal anabolic effects.

Myth 2: Creatine will cause baldness

The evidence is inconclusive. One study in rugby players showed increased DHT with creatine, but there is no strong evidence linking creatine to hair loss in the general population.

Myth 3: Creatine is dangerous for the kidneys

No kidney damage has been demonstrated in healthy individuals at the recommended doses. In cases of pre-existing kidney disease, consult a healthcare professional.

Myth 4: You need to cycle it

There is no solid evidence that requires cycling. Many people use creatine continuously without problems.

How to choose a good creatine supplement

When choosing a product, consider the following criteria:

• Type: Creatine monohydrate is the first choice based on evidence and value for money.
• Purity: Look for products labeled 100% micronized creatine monohydrate or Creapure when possible.
• Certifications: Testing by third parties such as Informed-Sport, Labdoor or GMP certified can offer additional confidence.
• Ingredients: Avoid mixtures with stimulants or unnecessary additives if you only want creatine.
• Transparency: brand that declares the dose per serving and the origin.

Product examples

If you're looking for products in Spain or online, Foodelis offers creatine monohydrate options and specific formulations. Check their product pages for details, for example:

• Foodelis Creatine Monohydrate
• Creatine collection at Foodelis

These links allow you to compare shapes and presentations. Always look for analysis and certification information in the product details.

Example protocol for different objectives

Objective: maximum strength (beginners/advanced)

1. Loading phase (optional): 20 g/day for 5-7 days divided into 4 doses.
2. Maintenance: 5 g/day post-training with recovery shake.
3. Training: 3-5 weight training sessions/week with emphasis on strength.

Goal: fat loss while maintaining muscle mass

1. 3-5 g/day, preferably post-workout or with food.
2. Combine with a moderately low-calorie diet and strength training 2-4 times/week.

Objective: to improve performance in team sports

1. 3-5 g/day continuously.
2. During competition periods, take post-training or in the afternoon for consistency.

12-week creatine plan

Below is an example of a 12-week plan aimed at increasing strength and muscle mass by combining creatine with training.

Weeks 1-2: adaptation

• Dosage: 5 g/day (without loading phase if you prefer)
• Training: 3 full-body sessions, focusing on technique
• Nutrition: slight caloric surplus, 1.6-2.0 g/kg protein

Weeks 3-6: hypertrophy

• Dosage: 5 g/day
• Training: 4 days split (chest/back, legs, shoulders/arms, reps)
• Progression of loads and volume

Weeks 7-10: strength

• Dosage: 5 g/day
• Training: 4 days focused on heavy loads, 4-6 repetitions
• Focus on mobility and injury prevention

Weeks 11-12: Consolidation phase

• Dosage: 3-5 g/day
• Training: reduce volume, maintain intensity
• Evaluation of results and future planning

Frequently Asked Questions (FAQ)

Can I take creatine if I'm on a diet?

Yes. Creatine helps maintain strength and muscle mass during low-calorie diets. Initial weight gain is usually due to water retention.

Does creatine cause fat retention?

Not directly. Early weight gain is mostly intracellular water. With proper training and nutrition, creatine facilitates improved performance and potentially more lean muscle mass.

Should I have kidney function tests done before taking creatine?

In general, it's not required for healthy adults. If you have a history of or current kidney disease, consult a doctor before starting.

Can I mix creatine with caffeine?

Yes, many people do. The evidence doesn't show a clear negative interaction, but individual tolerance varies. Evaluate how you feel.

How long does it take to work?

If you do a loading phase, it takes 5-7 days. Without loading, it takes around 3-4 weeks to saturate muscle stores.

Practical guide to storage and handling

Store creatine in a cool, dry place away from direct sunlight. Avoid humidity, which can cause clumping. If clumping occurs, the creatine is still usable as long as there is no change in smell or color.

Smart shopping: avoiding misleading products

Be wary of products that promise miraculous results or proprietary blends without transparency. Opt for clear labels, simple ingredients, and, whenever possible, third-party analysis.

Clinical cases and therapeutic uses investigated

Creatine has been studied in clinical settings such as neuromuscular disease, depression, diabetes, and disease-related muscle wasting. While the results are promising in some areas, it is not a substitute for medical treatment and should only be used under supervision in most of these cases.

References and recommended readings

Here is a selection of relevant reviews and scientific studies for further exploration:

• Kreider RB et al., International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation, 2017
• Buford TM et al., International Society of Sports Nutrition position stand: creatine supplementation and exercise, 2007
• Rawson ES & Volek JS, Effects of creatine supplementation and resistance training, 2003
• Persky AM & Brazeau GA, Clinical pharmacology of the dietary supplement creatine monohydrate, 2001
• Chilibeck PD et al., The effect of creatine supplementation on muscle strength and weightlifting performance, meta-analysis
• Devries MC & Phillips SM, Creatine supplementation during resistance training in older adults, 2014

Foodelis products: examples and how to integrate them

If you decide to buy creatine, Foodelis offers several options you might want to consider. Here are some practical ideas:

• Product: Foodelis Creatine Monohydrate . Recommended use: 5g post-workout or 3-5g daily.
  
• Collection: Creatine collection at Foodelis . Useful for comparing presentations and choosing the one that best suits your needs.

Before buying, check the technical specifications, the manufacturing method, and whether third-party reviews are available.

Quick checklist before starting

1. Evaluate kidney health and medical conditions with your doctor if appropriate.
2. Decide whether you will do a loading phase or a low continuous dose.
3. Choose the type of creatine, preferably micronized monohydrate or certified as Creapure.
4. Plan when to take it (post-workout or with meals).
5. Monitor hydration and adjust water intake according to activity.

Conclusion: Should I take creatine?

For most active individuals, creatine is one of the most effective, safe, and cost-effective nutritional interventions for improving strength, power, muscle mass, and recovery. Creatine monohydrate is the first-line option. The key is consistency, proper dosage, and integration with a well-structured training and nutrition plan.

Contact and more resources

If you're looking for products, comparisons, or personalized advice, check out the options at Foodelis and consult with a health or sports nutrition professional to tailor supplementation to your specific goals and conditions.

Warning

This guide provides general information and is not a substitute for professional medical advice. If you have a medical condition, are taking medication, or are pregnant, consult your doctor before taking any supplements.

Extended list of references

• Kreider RB et al., 2017. International Society of Sports Nutrition position stand
• Buford TM et al., 2007. Creatine supplementation and exercise
• Rawson & Volek, 2003. Biological effects and safety
• Persky & Brazeau, 2001. Clinical pharmacology
• Chilibeck PD et al., Meta-analysis on creatine
• Devries & Phillips, 2014. Creatine in older adults
• Gualano B et al., 2015. Creatine and health