00:00For years, a single question echoed in gyms, doctor's offices, WhatsApp groups, and dinner tables across Brazil.
00:09Is creatine good for you? Or is it silently destroying your kidneys?
00:14This doubt has spanned generations, frightened beginners, divided doctors, and created fear where there should be clarity.
00:21And perhaps most seriously, it prevented millions of people from accessing one of the most studied substances in the history of sports science.
00:31But what few people realize is that this discussion was never just about muscles.
00:36It was always about energy, about the brain, about cell survival, and, above all, about a truth that remained buried for decades.
00:46Today we're going to react to a video from a medical specialist who promises to do something rare: debunk myths and explain how creatine actually works in the human body.
00:58and answer, without beating around the bush, the question that most haunts those who are thinking about supplementation.
01:05Does it cause kidney stones? Does it overload the kidneys? Does it really improve physical performance?
01:12And what almost no one talks about? Could it influence brain function?
01:17The answer begins in an unexpected place.
01:20At what point does your body need to act fast? Very fast.
01:24Imagine an athlete about to lift an extreme weight.
01:28There is no time for digestion, no time for glucose, no time for oxygen to travel long distances.
01:35There is only a window of a few seconds in which the body needs to deliver immediate power.
01:43This is where a system that is almost unknown to most people comes into play.
01:49The phosphocreatine system.
01:51Even before glucose, before the mitochondria take control,
01:56There is a silent reserve ready to explode with energy.
01:59A short, intense, brutal energy.
02:03Ten seconds that define success or failure.
02:07This system does not depend on sugar.
02:10It doesn't depend on fat.
02:11It depends on the creatine stored inside the muscle cell.
02:16That's why, when we talk about power,
02:19Creatine always comes up at the center of the conversation.
02:23And not just in the muscle.
02:24What the doctor explains, and which completely changes popular understanding,
02:29The fact is that creatine doesn't belong solely to the world of bodybuilding.
02:33It is present in fabrics that, at certain times,
02:37They need to move from absolute inertia to immediate action.
02:42It's in the retina.
02:43It's in the intestine.
02:45It participates in the release of hydrochloric acid, which allows for digestion.
02:50It is located in the skeletal muscles.
02:52And perhaps the most surprising point of all is in the neurons.
02:56Yes, the brain also uses creatine.
03:00And this information changes everything.
03:02Because when we talk about brains, we're not talking about strength.
03:06We're talking about mental energy.
03:09Focus.
03:10Of cognitive persistence.
03:12The ability to withstand the strain when everything starts to fall apart.
03:17The brain consumes about 20% of all the daily energy in the human body.
03:25Even when you are standing still.
03:27Even when you're not consciously thinking about anything.
03:31Now imagine what happens when you study for hours.
03:35When working under pressure.
03:37When you need to make quick decisions.
03:39When it demands too much from the mind.
03:41Energy consumption is skyrocketing.
03:42And, like any system, when there is a power outage, it starts shutting down secondary functions.
03:48Attention drops.
03:50The focus becomes fragmented.
03:52The mind wanders.
03:53The doctor explains something powerful.
03:56The brain fails in the same way that a muscle fails during a heavy set.
04:01Not out of laziness.
04:02But due to energy depletion.
04:05This is where creatine comes back into play.
04:07But not in a simplistic way.
04:09She doesn't turn anyone into a genius.
04:12It doesn't change your personality.
04:14It doesn't create intelligence where it doesn't exist.
04:16What it does is replenish the energy where it starts to run low.
04:20And this explains why studies have been observing improvements in cognitive persistence.
04:27Especially in visually intensive tasks.
04:30Long periods of concentration and continuous mental effort.
04:35It's not about becoming smarter.
04:37It's about enduring longer periods of operation at the limit.
04:41But to reach the brain, there is an almost impenetrable obstacle.
04:45The blood-brain barrier.
04:48This barrier is one of the greatest protections of the human body.
04:52It filters what can and cannot access the central nervous system.
04:57Very few substances pass through easily.
05:00Therefore, the doctor raises an essential point.
05:02Very low doses of creatine may be sufficient for the muscle.
05:08But perhaps they're not for the brain.
05:10And that's where another historical misunderstanding begins.
05:13For a long time, creatine was treated as a villain.
05:17Especially because of a marker called creatinine.
05:21Whenever someone supplemented with creatine, tests showed elevated creatinine levels.
05:27And automatically, doctors associated this with kidney failure.
05:32It seemed logical, but it wasn't true.
05:35Today it is known that creatinine is not just a marker of kidney function.
05:40It is also a marker of muscle mass.
05:43The more muscle a person has, the higher their creatinine levels tend to be.
05:48The more intense the workout, the greater this temporary elevation can be.
05:54Furthermore, creatine is naturally converted into creatinine in a non-enzymatic manner.
05:59In other words, the test results go up, but not because the kidney is failing.
06:03It's just a metabolic reflex.
06:06That's what caused panic in the past.
06:08A scientific misinterpretation.
06:10Therefore, more up-to-date doctors have started using another marker.
06:15when the patient supplements with creatine.
06:19Cystatin C.
06:21This indicates true kidney function, without interference from creatinine.
06:26And when measured correctly, the scenario changes completely.
06:31Decades of studies show that, in healthy individuals,
06:34Creatine does not cause kidney damage.
06:37The fear arose from a number taken out of context.
06:39And while fear spread, science advanced.
06:43It was discovered that approximately 70% to 80% of the population
06:47responds positively to creatine supplementation.
06:51The other party simply already has naturally higher inventory levels.
06:57Vegans and vegetarians, for example, almost always have lower levels.
07:02since dietary creatine comes primarily from red meat.
07:05But even for meat eaters, it would be virtually impossible.
07:10to achieve the doses used in studies through diet alone.
07:15That's why creatine has become, among all supplements,
07:19The one with the highest level of scientific evidence.
07:23No other study has come so close to reaching a consensus.
07:26But what few people know is that it goes beyond muscle power.
07:29Inside the cell, creatine functions as an energy transport system.
07:35Like a fast network, a metabolic shortcut.
07:39Producing ATP is a complex process.
07:42Transporting ATP to where it needs to be used is even more difficult.
07:46Creatine comes into play precisely at this point.
07:48It stores energy in the form of phosphocreatine.
07:52and deliver it quickly to where the body needs it.
07:56That's why the comparison made by the doctor is so accurate.
08:01Creatine functions like an internet banking system for the cell.
08:05She doesn't create money.
08:07She makes the money arrive faster.
08:09This mechanism explains why, in addition to power,
08:13It also influences endurance, recovery, and muscle volume.
08:18Yes, it draws water.
08:20But not in the way people imagine.
08:22Water does not remain under the skin.
08:25It goes into the muscle.
08:26The cell swells.
08:28The fabric becomes fuller, more voluminous, and more protected.
08:32This is not negative aesthetic retention.
08:35It's intracellular hydration.
08:38That's why many people see the scale going up and panic.
08:42It's not fat.
08:43It's hydrated muscle.
08:45Another fascinating point arises when the doctor talks about myostatin.
08:48Myostatin is the substance that inhibits muscle growth.
08:53A body safety mechanism.
08:55Without it, the muscle would grow uncontrollably.
08:59Including the heart, which would be fatal.
09:02Creatine does not eliminate myostatin.
09:05But it exerts a mild inhibitory effect.
09:08Enough to reduce the lock without disrupting the system.
09:11It's like releasing the handbrake.
09:14Do not cut the cable.
09:15And this helps explain why, over time, hypertrophy becomes more efficient.
09:22But perhaps the most intriguing aspect of this whole conversation lies outside of academia.
09:28Studies are beginning to observe benefits of creatine in elderly individuals with cognitive decline.
09:36in situations of depression.
09:38Especially in women after a certain age.
09:40It's not a cure.
09:42It's not a miracle.
09:44But it's just another piece in the brain bioenergetics puzzle.
09:49The brain ages, in large part, because it loses energy efficiency.
09:54And anything that improves this system begins to be investigated closely.
09:58None of this would have come to light if creatine hadn't been banned in the past.
10:04It was precisely the ban that led scientists around the world to focus on the subject.
10:09They tried to knock her down.
10:11They ended up proving its safety.
10:13But there is an important warning that cannot be ignored.
10:17Precisely because it is so popular, creatine has become one of the most counterfeited supplements on the market.
10:24Products lacking purity, control, and quality.
10:28Therefore, choosing reliable brands with a seal of authenticity is essential.
10:34It's not a minor detail.
10:35It's about security.
10:36Because when we talk about cellular energy, we're talking about the basic functioning of life.
10:43Creatine isn't about vanity.
10:45It's not about shape.
10:46It's about how the body produces, transports, and uses energy.
10:51And when we understand that, the question ceases to be...
10:54Is it worth taking creatine?
10:57And it becomes
10:58Why are so many people still afraid of her?
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