Santa Madre: Creatine Monohydrate

In this article: review and opinion of Santa Madre creatine monohydrate supplement.

What is Creatine?

Nothing better to describe it than to make a small summary of the great article by Marcos Vazquez, famous divulger of Revolutionary Fitness:

«Creatine is a natural compound formed by three amino acids: methionine, arginine and glycine. The body is able to synthesize a small amount of creatine per day, and the rest must be provided through diet or supplementation.

A review of 22 studies finds average improvements of 8% in terms of strength and 14% in repetitions performed with submaximal weights.

If you specialize in endurance activities, the additional muscle volume may not help you perform better, but the increase in glycogen stores is interesting and creatine has been shown to aid recovery after long-distance competitions, for example by reducing muscle damage and inflammation.

Benefits of Creatine

«The benefits of creatine go beyond maximizing strength or speed in a sprint:

• It improves glucose control in diabetics.
• It prevents muscle loss and bone weakness in older men and women.
• Although 90% of creatine accumulates in the muscles, it is also important in the brain, and has been shown to improve cognitive ability and memory in the elderly.
• In older people, it also protects muscles and bones.
• It improves mood in cases of mental fatigue due to lack of sleep and reduces symptoms of depression.
• It elevates fat burning in veteran athletes (>50 years old) who strength train.»

Listening to the recommendations of this great discloser, it is clear to us that it is one of the most interesting supplements to include in our diet.

Santa Madre Creatine

SANTA MADRE Pure Creatine is a creatine monohydrate supplement of maximum purity and 100% natural origin. It comes with a neutral flavor (i.e., it does not taste like anything) and in 300 g and 600 g powder formats:

The packages come with its dosing spoon, so that we can ingest the appropriate daily dose.

How to take creatine?

The dose that has more scientific support is 0.1 g x kg weight. That is, if you weigh 80 kg, we would have to take 8 grams, which is a little less than the dose that comes. Nothing happens if you take more than the recommended dose, but if one day you do not train, taking 5 g would be enough.

Creatine is a loading supplement, so it makes no difference at what time of the day to take it, but keep in mind that the ideal is to take it daily.

This supplement is very easy to add to any post-workout shake, as it does not alter the taste and is perfectly diluted, so we can enhance the recovery effects of our favorite drink.

In my case, I usually take it in the evenings or after a demanding workout, along with my star protein shake, kefir, fruit, oatmeal and nuts.

Adverse effects?

I quote good old Marcos Vazquez again:

«As with protein, many believe that creatine can harm the kidney, but this is an unfounded idea, disproved by many studies. People with kidney disease should be careful, but even in older people, renal function is not altered by continuous supplementation (study), and neither in diabetics (study).»

Conclusion

For me one of the essential supplements for regular athletes. I have been taking it for 2 years and it has helped me improve my overall fitness and muscle tone. I complement my regular bike workouts with strength sessions and taking protein and creatine, as it is something basic to maintain muscle when we start to get older.

Being a natural substance in the body, there is no problem in supplementing with it, and Santa Madre creatine is perfect for me.

Any question? Find me on Instagram: @llargobike