Introduction
Visit creatine is one of the world's most studied dietary supplements. Known especially in the world of sports for improving strength and performanceand performance, it is now attracting growing interest for its benefits for the brain and cognition.
In this article, we review the physical and cognitive physical and cognitive effects of creatinewith the scientific evidence to back it up.
What is creatine?
Creatine is a compound naturally present in our bodies, produced from amino acids (arginine, glycine, methionine).
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95% of creatine is stored in the muscles
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The rest is found in the brain, liver and kidneys.
It plays a key role in the production ofATP (adenosine triphosphate), the molecule that provides our cells with immediate energy.
The physical benefits of creatine
1. Improved strength and power
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Increases ATP availability in muscles
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For intense, explosive efforts (weight training, sprinting, CrossFit)
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Strength gains proven in numerous studies
2. Increased muscle mass
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Indirect effect: more energy = more intensive workouts
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Promotes water retention intramuscular → larger muscles
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Improves muscle protein synthesis
3. Accelerated recovery
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Reduces muscle damage after intense effort
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Reduces fatigue and soreness
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Allows you to sequence sessions more efficiently
4. Benefits for overall performance
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Improved endurance over short, repeated efforts
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Suitable for both power and team sports (soccer, rugby, basketball)
The cognitive benefits of creatine
1. Optimized brain energy
The brain consumes a lot of ATP. Creatine helps to maintain a constant energy levelwhich helps :
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Concentration
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Vigilance
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Resistance to mental fatigue
2. Improved memory and cognitive functions
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Studies showing improved short-term memory and processing processing speed
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Particularly marked effects on sleep-deprived people or vegetarians (low creatine intake)
3. Potential neurological protection
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Research suggests creatine may play a role in preventing neurodegenerative diseases (Parkinson's, Alzheimer's, ALS)
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Effects yet to be confirmed, but promising
How do I use creatine?
Recommended dosage
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Classic method : loading phase (20 g/day for 5-7 days), then maintenance (3-5 g/day)
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Simplified method Direct 3-5 g/day without loading phase (equivalent long-term effectiveness)
The perfect moment
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Preferably after training, with a carbohydrate and/or protein source for better absorption
Recommended form
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Creatine monohydrate → the most studied, the most effective, the most economical
Creatine: side effects and precautions
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Generally safe and well tolerated
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Slight intramuscular water retention (harmless)
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Avoid only in cases of known kidney disease → always seek medical advice if in doubt
Conclusion
Visit creatine is not just a sports performance booster.
It's also a potential ally for the brain memory and cognitive health.
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For athletes: increases strength strength, muscle mass and recovery.
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For overall health: it improvesenergy and memory.
In short, creatine is a versatile, effective and safe supplement that deserves its reputation as the star of sports and cognitive nutrition.
