Pablo Ojeda, nutritionist, on creatine: "It plays a key role in energy production, especially during short, intense efforts."

Faced with the avalanche of unproven sports products, creatine is emerging as an exception, supported by scientific literature. Our bodies generate it in small quantities through the liver, pancreas, and kidneys, but its use as a supplement, especially in monohydrate form, has gained traction among health professionals. Nutritionist Pablo Ojeda explains that " it plays a key role in energy production, especially during short, intense workouts ," highlighting its usefulness in high-intensity training.

During an appearance on "Herrera en Cope," Ojeda noted that creatine is not only useful for strength trainees , but is also the subject of neurological studies. Current research points to its possible role in preventing diseases such as Alzheimer's and dementia , especially in older adults. Furthermore, its positive impact on bone density is being investigated, an aspect particularly relevant for women after menopause.

The diet provides creatine, but in limited quantities

Although creatine can be obtained through certain foods, the amounts needed to achieve supplement-like effects are high . For example, a kilo of herring provides around 7 grams , while salmon and red meat provide around 4-5 grams per kilo. Liver and cod are also particularly popular, although salt content in the latter is important. Therefore, many people choose supplements as a convenient and effective way to meet their daily needs.

Taken in appropriate doses, creatine is safe for most people. Specialists recommend about 5 grams per day , although this amount can be adjusted based on body weight or physical activity level. In general, side effects are few and limited to possible digestive discomfort or fluid retention in some cases. Furthermore, the time of day you take it doesn't matter , as long as you maintain a consistent dosage.