Evidence A · Strong
Water-soluble
Chronic (2–3 wk)
Rapidly replenishes ATP via phosphocreatine. Promotes intracellular hydration and reduces markers of muscle damage (CK) in ultra-endurance. For ultras: it protects muscle, it does not speed up cruising pace.
Dose3–5 g/day (maintenance)
TimingAny (consistency > timing)
FoodIndependent
Weight gain+1–2kg (intracellular hydration)
💡 Don't stop during a "cut": the weight gain is water inside the muscle, not external bloating. It maintains power and resistance to dehydration in ultras.
Evidence in endurance
- Does not improve VO₂max or an isolated time-trial. But it reduces post-race muscle damage (CK, myoglobin) and improves recovery.
- Useful for technical climbs, final sprints, and protection under high training volume.
- Rapid saturation with 5g/day over 2–3 weeks (or a loading phase of 20g/day × 5 days).
What it does NOT do
- Does not accelerate "fat burning" — muscle becomes saturated. Increasing the dose only causes gas.
- Does not improve aerobic cruising pace.
- It is not a diuretic — on the contrary, it retains intracellular water (which is beneficial).
Product in use: Integralmedica Creatine 100% Pura 300g
Integralmedica Creatina 100% Pura (300g) is pure creatine monohydrate, with no additives. A traditional Brazilian brand with good quality and value for money.
- Composition: 100% creatine monohydrate (gluten-free, lactose-free)
- Label dosage: 1 scoop (3 g) per day in 200 ml of water or a cold drink
- Bottle lasts: 300g ÷ 3g = 100 doses (≈ 3 months)
- Average price: R$53,20 (varies with promotions)
- Cost/day: R$0,53 — among the best value-for-money endurance supplements
💡 Dose adjusted for 86 kg: the academic recommendation is 0.03 g/kg/day (~3g) for maintenance. Some endurance evidence suggests 5g/day for maximum recovery benefit. If you want to use 5g, split it into "1.5 scoops" or take 2 scoops on heavy training days.