{"id":4666,"date":"2025-04-19T12:12:58","date_gmt":"2025-04-19T15:12:58","guid":{"rendered":"https:\/\/corpoequilibrado.com.br\/?p=4666"},"modified":"2025-04-19T12:13:01","modified_gmt":"2025-04-19T15:13:01","slug":"what-is-creatine-for","status":"publish","type":"post","link":"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/","title":{"rendered":"What is Creatine Used For? Benefits, How to Take It and Effects on the Body"},"content":{"rendered":"<p>Creatine is one of the <a href=\"https:\/\/corpoequilibrado.com.br\/en\/food-supplements\/\" title=\"Learn more about supplements\">supplements<\/a> most popular and researched in the world, used mainly by those looking for more strength, endurance and muscle mass. But after all, <strong>What is creatine for?<\/strong>? In this complete guide, you will <strong>understand how this supplement works in the body<\/strong>, you <strong>main benefits of creatine<\/strong>, the <strong>correct way to take<\/strong>, and also <strong>clarify common myths and doubts<\/strong>, such as the issue of fluid retention, side effects and its effectiveness in groups such as the elderly.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Summary<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#O_que_e_creatina_e_como_ela_age_no_corpo\" >What is creatine and how does it work in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Quais_sao_os_beneficios_da_creatina\" >What are the benefits of creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Tomar_creatina_engorda_ou_ajuda_a_ganhar_massa_muscular\" >Does taking creatine make you gain weight or help you gain muscle mass?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Qual_a_dose_ideal_e_como_tomar_creatina\" >What is the ideal dose and how to take creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Qual_e_o_melhor_horario_para_tomar_creatina\" >What is the best time to take creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Creatina_monohidratada_e_a_melhor_opcao\" >Is creatine monohydrate the best option?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Preciso_tomar_creatina_Creapure_E_realmente_melhor\" >Do I need to take Creapure creatine? Is it really better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Creatina_e_indicada_apenas_para_quem_faz_musculacao\" >Is creatine only recommended for bodybuilders?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Quais_sao_os_efeitos_colaterais_da_creatina\" >What are the side effects of creatine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Creatina_pode_ser_tomada_todos_os_dias_Precisa_fazer_pausa\" >Can creatine be taken every day? Do I need to take a break?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/corpoequilibrado.com.br\/en\/what-is-creatine-for\/#Resumo_final_tudo_sobre_a_creatina\" >Final Summary: All About Creatine<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"O_que_e_creatina_e_como_ela_age_no_corpo\"><\/span><strong>What is creatine and how does it work in the body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>THE <strong>creatine is a natural substance<\/strong> produced by the body from amino acids <a href=\"https:\/\/corpoequilibrado.com.br\/en\/arginine-what-is-it-for\/\" title=\"Learn more about arginine\">arginine<\/a>, glycine and methionine. Its main function is <strong>increase phosphocreatine stores<\/strong> in the muscles, which allows for the rapid regeneration of ATP (cellular energy used in high-intensity physical activities).<\/p>\n\n\n\n<p>Creatine is <strong>stored in the muscles<\/strong> and released during short, intense bouts of exercise. When <strong>increase muscle energy level<\/strong>, it improves performance and reduces recovery time between workouts.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quais_sao_os_beneficios_da_creatina\"><\/span><strong>What are the benefits of creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You <strong>benefits of creatine<\/strong> go far beyond gaining strength. It is effective in improving sports performance, supporting brain health and promoting <a href=\"https:\/\/corpoequilibrado.com.br\/en\/well-being-and-mental-health\/\" title=\"Learn more about well-being\">well-being<\/a> general physique. In addition, creatine:<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-260-1024x585.jpg\" alt=\"the benefits of creatine for the brain\" class=\"wp-image-4647\" style=\"aspect-ratio:16\/9;object-fit:cover\" srcset=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-260-1024x585.jpg 1024w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-260-300x171.jpg 300w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-260-768x439.jpg 768w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-260-18x10.jpg 18w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-260.jpg 1103w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It favors the <strong>gain lean muscle mass<\/strong>;<\/li>\n\n\n\n<li>Improves performance capacity in high-intensity activities;<\/li>\n\n\n\n<li>Accelerates post-exercise recovery;<\/li>\n\n\n\n<li>It has neuroprotective effects and can help with cognitive health;<\/li>\n\n\n\n<li>Helps seniors prevent sarcopenia (loss of muscle mass with age).<\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>THE <strong>Creatine is one of the most studied supplements in the world<\/strong>, with thousands of scientific studies proving its effectiveness and safety.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tomar_creatina_engorda_ou_ajuda_a_ganhar_massa_muscular\"><\/span><strong>Does taking creatine make you gain weight or help you gain muscle mass?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A common question is whether creatine makes you fat. The answer is <strong>no<\/strong>. What can happen is a <strong>slight initial weight gain<\/strong> due to <strong>intramuscular water retention<\/strong>, which is positive: this water is stored <strong>inside the muscle<\/strong> and contributes to its volume and performance.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-263-1024x585.jpg\" alt=\"Does creatine make you fat or help you gain muscle mass?\" class=\"wp-image-4653\" style=\"aspect-ratio:16\/9;object-fit:cover\" srcset=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-263-1024x585.jpg 1024w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-263-300x171.jpg 300w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-263-768x439.jpg 768w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-263-18x10.jpg 18w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-263.jpg 1103w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Creatine <strong>does not cause subcutaneous retention<\/strong>, the one that would leave the body \u201cswollen\u201d or \u201cchubby\u201d, as they say. This is a <strong>myth that science has already debunked<\/strong>. The muscle volume promoted is healthy and desired, especially for those seeking hypertrophy.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Qual_a_dose_ideal_e_como_tomar_creatina\"><\/span><strong>What is the ideal dose and how to take creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The general recommendation is to <strong>3g to 5g of creatine per day<\/strong>. Another way to calculate is to use the formula:<\/p>\n\n\n\n<p><strong>0.07g per kilo of body weight\/day<\/strong>. For example, a 70kg person would consume 4.9g.<\/p>\n\n\n\n<p>THE <strong>effect of creatine is chronic<\/strong>, i.e, <strong>depends on continuous use<\/strong> to keep muscle stores saturated. Therefore, it must be <strong>consumed daily<\/strong>, including on non-training days. The time is not so relevant, but the <strong>post-workout with a meal rich in carbohydrates and proteins<\/strong> may favor absorption.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Qual_e_o_melhor_horario_para_tomar_creatina\"><\/span><strong>What is the best time to take creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no single mandatory schedule, but some evidence shows that <strong>take creatine after training<\/strong> may be more effective in stimulating recovery and protein synthesis. Still, what matters most is <strong>constancy in daily use<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-264-1024x585.jpg\" alt=\"Best time to take creatine: before or after training\" class=\"wp-image-4654\" style=\"aspect-ratio:16\/9;object-fit:cover\" srcset=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-264-1024x585.jpg 1024w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-264-300x171.jpg 300w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-264-768x439.jpg 768w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-264-18x10.jpg 18w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-264.jpg 1103w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>You can also divide the dose \u2014 half before and half after training \u2014 or always consume it with a meal. The important thing is to maintain regular consumption to ensure the desired effect.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatina_monohidratada_e_a_melhor_opcao\"><\/span><strong>Is creatine monohydrate the best option?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Yes. A <strong>Creatine monohydrate is the most studied, safe, effective and cost-effective form<\/strong>. Versions such as micronized creatine, HCL, buffered (Kre-Alkalyn), liquid or in capsules have not shown, to date, <strong>real and consistent advantages<\/strong> on the monohydrate form in reliable studies.<\/p>\n\n\n\n<p>Micronized creatine may have <strong>better dissolution in water<\/strong>, which helps with practicality, but the <strong>effectiveness is equivalent<\/strong> to the common monohydrate version.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preciso_tomar_creatina_Creapure_E_realmente_melhor\"><\/span><strong>Do I need to take Creapure creatine? Is it really better?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>THE <strong>Creapure is a registered German trademark<\/strong> of creatine monohydrate recognized for its <strong>high purity<\/strong>. However, other quality brands also produce pure and effective creatines.<\/p>\n\n\n\n<p>In Brazil, the <strong>ANVISA establishes quality and purity standards<\/strong> for supplements, and the <strong>ABENUTRI<\/strong> (Brazilian Association of Nutritional Products Companies) carries out <a href=\"https:\/\/www.abenutri.org\/2024-analise-creatinas-programa-de-automonitoramento\/\" target=\"_blank\" rel=\"noreferrer noopener\">laboratory analysis<\/a> to ensure that the products meet standards.<\/p>\n\n\n\n<p>The most important thing is to check if the product:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It is a trusted brand;<\/li>\n\n\n\n<li>It has certifications and purity reports;<\/li>\n\n\n\n<li>Contains no unnecessary additives or contaminants.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatina_e_indicada_apenas_para_quem_faz_musculacao\"><\/span><strong>Is creatine only recommended for bodybuilders?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although it is well known among bodybuilders, <strong>creatine is not restricted to this audience<\/strong>. It is useful for:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Elderly<\/strong>, to maintain strength and prevent muscle loss;<\/li>\n\n\n\n<li>People undergoing physical rehabilitation or with muscular diseases;<\/li>\n\n\n\n<li>Students and professionals seeking cognitive support;<\/li>\n\n\n\n<li>People who practice short-duration, explosive sports (such as running, football, fighting).<\/li>\n<\/ul>\n\n\n\n<p>Its use can be beneficial even for sedentary individuals looking to <strong>improve functional performance or protect brain function<\/strong>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\ud83d\udc49 Want to better understand how creatine fits into your routine and learn about other essential supplements? Check out our <a href=\"https:\/\/corpoequilibrado.com.br\/en\/food-supplements\/\" data-type=\"post\" data-id=\"4025\"><strong>complete guide to dietary supplements<\/strong><\/a> and discover how to use each one safely and efficiently.<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quais_sao_os_efeitos_colaterais_da_creatina\"><\/span><strong>What are the side effects of creatine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>THE <a href=\"https:\/\/www.tuasaude.com\/creatina\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">creatine <\/a>is considered <strong>one of the safest supplements available<\/strong>. Side effects are rare and generally mild:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Some people may feel <strong>stomach discomfort<\/strong>, especially when taken on an empty stomach;<\/li>\n\n\n\n<li>In isolated cases, it may occur <strong>nausea or intestinal cramps<\/strong>, which are resolved when consumed with food;<\/li>\n\n\n\n<li>THE <strong>intramuscular fluid retention<\/strong>, when it occurs, it is mild and beneficial to muscle growth, and <strong>does not represent visible or harmful body swelling<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p>Who has <strong>kidney problems should consult a doctor before use<\/strong>, but there is no evidence that creatine causes kidney damage in healthy people.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatina_pode_ser_tomada_todos_os_dias_Precisa_fazer_pausa\"><\/span><strong>Can creatine be taken every day? Do I need to take a break?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Yes, it should be taken daily.<\/strong> Creatine needs to be <strong>maintained in the body at stable levels<\/strong>, and therefore the <strong>continuous supplementation<\/strong> is ideal.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-267-1024x585.jpg\" alt=\"Can you take creatine every day or do you need to take a break?\" class=\"wp-image-4659\" style=\"aspect-ratio:16\/9;object-fit:cover\" srcset=\"https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-267-1024x585.jpg 1024w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-267-300x171.jpg 300w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-267-768x439.jpg 768w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-267-18x10.jpg 18w, https:\/\/corpoequilibrado.com.br\/wp-content\/uploads\/2025\/04\/unnamed-file-267.jpg 1103w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>There is no need to \u201ccycle\u201d creatine use. Studies show that <strong>continuous use for months or years is safe<\/strong>, as long as the appropriate dosages are respected (3g to 5g per day).<\/p>\n\n\n\n<p>THE <strong>consistency in use<\/strong> is what will bring the expected results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Resumo_final_tudo_sobre_a_creatina\"><\/span><strong>Final Summary: All About Creatine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>THE <strong>Creatine is a safe, well-studied, and affordable supplement<\/strong>;<\/li>\n\n\n\n<li>Helps in <strong>increased strength, muscle mass and physical performance<\/strong>;<\/li>\n\n\n\n<li>Also has <strong>positive effects on brain health and in the elderly<\/strong>;<\/li>\n\n\n\n<li>THE <strong>effect is chronic<\/strong> \u2014 needs to be taken every day;<\/li>\n\n\n\n<li>The shape <strong>monohydrate<\/strong> is the most suitable;<\/li>\n\n\n\n<li>THE <strong>fluid retention is muscular<\/strong>, non-subcutaneous and <strong>does not cause visible body swelling<\/strong>;<\/li>\n\n\n\n<li>There is no need to take breaks, <strong>continuous use is safe<\/strong>;<\/li>\n\n\n\n<li>Consult a <strong>nutritionist or health professional<\/strong> to adapt the dosage to your case.<\/li>\n<\/ul>\n\n\n\n<p>Creatine is one of the few supplements with&nbsp;<strong>benefits widely proven by science<\/strong>, suitable for different age groups and lifestyles. If you are looking for a simple and effective way to improve your health, performance and disposition, <strong>It is worth considering creatine in your daily routine.<\/strong><\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Understand what creatine is for and how it can improve your physical performance.<\/p>","protected":false},"author":1,"featured_media":4650,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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