Collection: 💥 Creatine: What it is, how to take it, and why it's key to gaining strength and muscle mass

Introduction

Creatine is one of the most researched and widely used supplements in the world of sports and fitness. Its effectiveness in improving physical performance, strength, and muscle growth has been scientifically proven in hundreds of studies.

At SBPfitnutrition, as nutritionists and personal trainers, we recommend it based on real, proven results.

What is creatine?

Creatine is a natural compound found in small amounts in foods such as meat and fish, and is also produced in the body. It is stored in muscles as phosphocreatine and used to quickly generate energy during high-intensity exercise.

Benefits of creatine

✅ Increased strength and power

✅ Improved performance during intense workouts

✅ Acceleration of muscle recovery

✅ Greater muscle volume due to intracellular water retention

✅ Cognitive support in some people (secondary benefit)

How to take creatine?

Recommended dosage:

• 💊 Loading phase (optional): 20g/day divided into 4 doses for 5–7 days.
• 💪 Maintenance: 3–5g daily.

Ideal moment:

• After training, eat a meal or shake rich in carbohydrates and protein to improve absorption.

Recommended type:

• Micronized creatine monohydrate → Excellent absorption, maximum effectiveness, affordable cost.

How long does it take to notice?

Most people begin to feel improvements in strength and endurance by the second week if taken consistently.

Common mistakes when using creatine

🚫 Take it only when you train

🚫 Not hydrating yourself properly

🚫 Thinking it's a steroid (it isn't)

🚫 Leaving her because “you don’t see immediate change”

Our recommendation SBPfitnutrition 💬

If you're training with a clear goal of gaining strength or muscle mass, creatine should be part of your supplementation plan.

🔗 We recommend :

Micronized Creatine Monohydrate from [Brand X]

👉 See product here

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Do you have questions or want to know if it's for you?

📅 Schedule your personalized consultation with our sports nutritionists and train with a plan 100% tailored to you.

🗓️ Schedule your consultation now

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