Creatine

Creatine Monohydrate and Creapure

Creatine is one of the most studied supplements with the greatest scientific evidence of effectiveness. A compound naturally present in muscle, creatine increases phosphocreatine reserves, the substrate that regenerates ATP during high-intensity, short-duration efforts. Supplementation is associated with increased strength, power, and muscle mass, with recognized benefits also in cognitive function.

Creatine monohydrate is the reference form — the most researched, effective, and with the best cost-benefit ratio. Within this, the designation Creapure® identifies certified pure creatine monohydrate produced in Germany, free from contaminants and by-products. The usual intake is 3 to 5 grams daily continuously, with no need for loading phases for most users.

At Viva Saudável, you will find creatine from premium brands with Creapure® certification, guaranteeing purity and proven effectiveness.

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How to choose your creatine

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, at a dose of 3 g per day. It is one of the simplest supplements to choose, because there are few variables to compare.

1. The form

The monohydrateform is the most studied and the cheapest per serving. The Creapurelabel identifies a German raw material with its own purity control. Other forms and carbohydrate blends almost always cost more per gram of creatine.

2. Powder or capsules

Powder is more economical and makes it easy to measure out the 3 g. If choosing capsules, check how many are needed for the same amount: with low doses per capsule, you might need to take many per day.

3. Calculate the price per day

Divide the weight of the pack by 3 g and you will have the number of days it will last. This is the fairest comparison between a 300 g pack and a 1 kg one.

4. How to take

Every day, at a time that is convenient for you, dissolved in water or juice and drunk immediately. A loading phase is not necessary. Drink water throughout the day and, if you have kidney disease, speak to your doctor before starting.

Perguntas frequentes

Para que serve a creatina e quanta se toma?
A creatina aumenta o desempenho físico em séries sucessivas de exercícios de curta duração e de grande intensidade, com 3 g por dia, todos os dias. A creatina monohidratada é a forma mais estudada e a mais económica, e o que conta é a regularidade, não a hora a que a toma.
Monohidrato ou outras formas?
O monohidrato é a forma mais estudada e a mais barata por dose. A designação Creapure identifica uma matéria-prima alemã com controlo de pureza próprio. Existem ainda outras formas químicas e misturas com hidratos de carbono ou eletrólitos, habitualmente mais caras por grama de creatina.
Pó ou cápsulas?
O pó é quase sempre a opção mais económica e permite medir os 3 g com facilidade. Em cápsulas, confirme quantas são precisas para chegar à mesma quantidade: em doses baixas por cápsula, podem ser muitas. Dissolva o pó em água ou sumo e beba de imediato.
É preciso fazer fase de carga?
Não é necessário. A toma diária de 3 g mantém a creatina muscular ao longo do tempo. Em adultos com mais de 55 anos que fazem treino de resistência, há também uma indicação própria, com 3 g por dia associados a esse treino. Beba água ao longo do dia e, se tem doença renal, fale com o seu médico.

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Food supplements are not a substitute for a varied and balanced diet or a healthy lifestyle. If you are pregnant or breastfeeding, consult your doctor before taking this supplement. Not recommended in case of hypersensitivity or allergy to any of the ingredients in the formulation, or when interactions between another product and any of its constituents are described. The recommended daily dose should not be exceeded. Keep out of the reach and sight of children. Store in a cool, dry place, away from light.