In recent months, creatine has once again become the focus of public and scientific debate, including in Spain, due to the the rise in its consumption and the myths about fluid retentionBeyond the noise, several recent studies help clarify which effects are real and which are not, as well as the doses that make sense depending on the objective.
The accumulated evidence suggests that Creatine improves performance and body composition When combined with strength training, it may offer potential cognitive benefits in specific contexts. However, experts caution that It does not replace rest, nutrition, or exerciseand that its use should be combined with professional advice.
Does it cause water retention or bloating? What the data shows
A review that analyzed a dozen trials with adults who strength trained observed decreases in body fat percentage along with improvements in fat-free massThe dreaded "water retention" is not due to subcutaneous swelling: it is intracellular hydration which promotes muscle function and recovery.
In fact, studies lasting between 5 and 10 weeks indicate that There are no sustained increases in total body waterIn standard protocols (e.g., 5 g/day for four weeks) No significant changes were detected in intracellular or extracellular waterThis disproves the idea of "looking bloated" due to external retention.
Dosage: of the standard 5 g recommendations per kilogram
The famous “5g a day” initiative was born from Studies from the 90s focused on muscle saturation in young menSince then, that figure has become popular, although current research is exploring adjustments based on goal, age, diet, and activity level.
A narrative review suggests that, for global purposes, it may be useful Individualize the dose to around 0,1 g/kg/day (e.g., 7 g if you weigh 70 kg). Studies have been conducted on bone health in older adults. slightly higher levels (≈0,14 g/kg), while at the brain level minimum thresholds are managed ≈4 g/day and higher targeted doses in situations of acute stress such as sleep deprivation, always with clinical prudence.
In practice, two safe and widespread routes remain in place: one loading phase (≈0,3 g/kg/day, in doses divided over 5-7 days) to saturate quickly, or a continuous intake of 3-5 g/day which reaches saturation gradually with less digestive discomfort.
Young people and athletes: rise in use and safety guidelines
Use among adolescent athletes has grown, with high figures in males aged 17-18Although creatine monohydrate is the format with more scientific supportProfessionals insist that Supervision is key to avoiding dosing errors and unrealistic expectations.
Evidence suggests improvements in strength, power and recovery when supplementation accompanies well-designed resistance training programs. Even so, it's worth remembering that The most common side effect is a temporary increase in weight through intramuscular hydration, and that It returns to normal when the intake is interrupted. without indicating fat gain.
Older adults and the brain: what we know so far
Among older adults, a systematic review with more than a thousand participants found that Creatine combined with training improved 1RM and reduced the percentage of fat. In contrast, No significant changes in bone mineral density were observedThis result encourages further investigation into aspects such as bone geometry and response to higher doses.
In the cognitive field, data on neuronal energy is accumulating. A controlled trial in healthy sleep-deprived individuals reported that A high acute dose improved performance on mental tests. for several hours, although the sample size was small and the pattern is not applicable to the everyday use without supervision.
Common myths and what the experts say
Informative voices in Spain have debunked persistent ideas: Creatine does not damage kidneys in healthy people nor does it cause baldness.and does not replace training, diet, or rest. They also point out that hydrates the muscle cell instead of causing fluid retention at the interstitial level.
Nor is it a "magic pill" for the bone or the brain: It does not, on its own, reverse cognitive decline nor directly increase BMD.Yes, you can. enhance exercise results and show interesting signs in cognitive function, aspects still under study.
Is it necessary to "cycle" creatine?
The available literature does not require scheduled breaks to maintain efficacy or safety with standard doses. Those who prefer to pause occasionally may do so by comfort or sports planningbut there is no general obligation to "cycle".
As with any supplement, it's advisable Monitor hydration, digestive tolerance, and compatibility with the diet (e.g., lower dietary intake in vegans), and seek professional advice if there are kidney disease or other conditions.
Context in Spain: from the gym to daily life
Interest in creatine has jumped from the realm of performance to everyday health, with Spanish popularizers and elite athletes explaining its role in recovery and energy. Beyond the gym, climb stairs with less fatigue or concentrate better after intense days These are examples of benefits that the population identifies.
The idea that is most often repeated among specialists is simple: First, a solid foundation (training, nutrition, and sleep)Then, if appropriate, creatine as companion tool with doses adjusted to the objective and the personal context.
With the focus on Europe and Spain, the current picture is cautious but favorable: Creatine monohydrate is safe and effective within a well-designed planIt does not increase total body water in the long term, and offers consistent benefits in strength and body composition, with promising—though not yet conclusive—lines in cognition and bone health.