Does creatine cause bloating or weight gain?

Creatine is not just a supplement for athletic performance. Scientific evidence shows that it can also support muscle strength, lean mass, bone health, and cognitive function in women. In this article, we review what science says about its benefits, recommended dosage, and safety.

Creatine has long been a mainstay in the world of sports, known for enhancing physical performance. However, the latest scientific evidence underscores that its benefits extend far beyond muscle, positively impacting cognitive and mental health, as well as the aging process. In this guide we explain what creatine is, what it is used for, how to take it and how much creatine to take per day , according to the most current scientific evidence. What is creatine? Creatine is a molecule that occurs naturally inside cells, especially in muscle. Its name comes from the Greek word "kreas," which means "flesh." In our body, creatine is produced from the amino acids arginine, glycine, and methionine , being synthesized mainly in the liver and, to a lesser extent, in the kidneys and pancreas. What is creatine used for? Its primary function is crucial for cellular energy : storing high-energy phosphate groups in the form of phosphocreatine . This provides a readily available source of cellular energy that can be used during periods of high metabolic demand, such as intense physical exercise, periods of injury, or muscle recovery. The pro-energy properties of creatine are not limited to skeletal muscle, but affect almost all body systems, including the central nervous system (brain and spinal cord), bone, and heart. When creatine is supplemented, cellular reserves, especially in muscles, optimize their phosphocreatine levels . This means a greater store of readily available energy is available, allowing muscles to fatigue more slowly and sustain intense efforts for longer periods. What is creatine used for? Main benefits The benefits of creatine are varied and extend throughout life and across multiple body systems. Muscle Health and Physical Performance The role of creatine is especially relevant in tissues with high energy demands: It increases strength and muscle power . It improves the ability to perform high-intensity exercises by increasing the availability of ATP. It accelerates muscle recovery , helping to reduce fatigue after intense workouts. Increase muscle mass along with physical exercise. It has anti-catabolic effects , as it reduces the muscle oxidation of leucine. Cognitive and Mental Health The brain, despite being only 2% of body weight, consumes about 20% of total energy, so creatine plays an important role in supporting brain function . Cognitive Function : Supplementation with creatine monohydrate may offer beneficial effects on cognitive function in adults, particularly in areas such as working memory , attention span , and information processing speed . Stress and Sleep : It could be helpful in situations of stress or lack of sleep . Antidepressant Effects : There is an inverse association between higher dietary creatine intake and a lower risk of depression . In observational studies, higher creatine consumption was associated with a 32% lower risk of depression . Mental Mechanisms : Creatine protects against metabolic alterations associated with depression, acts as an antioxidant , improves the brain's energy homeostasis , and modulates key neurotransmitters such as dopamine, serotonin, and glutamate . Depression Therapies : Creatine appears to improve the response to cognitive-behavioral therapy and may accelerate the antidepressant response to SSRIs (with visible effects from the second week). Specific benefits for women The benefits of creatine are evident throughout the different stages of a woman's life: In addition, creatine contributes to bone health by supporting the function of osteoblasts (bone-producing cells) , especially when combined with physical exercise. How to take creatine? How much creatine should I take? Recommended Daily Dose The daily requirement for creatine for use in all cells is estimated to be between 2 and 4 grams per day , a figure that depends on muscle mass and levels of physical activity. It's important to note that the body loses approximately 2 grams of creatine daily. While half of this amount is synthesized by the body, the rest must be obtained through diet (red meats are the richest source, with up to 4 g/kg in beef) and/or nutritional supplements. The average dietary intake in adults is low (1.1 g for men and 0.6 g for women). Dosing Strategies There are several dosing strategies: Loading and maintenance strategy: 20 grams per day for 5-7 days, followed by 3-5 grams per day. Low dose strategy (straight maintenance): 3 grams per day. Relative dosing strategy: 0.1 to 0.14 g/kg/day. For those seeking to avoid intramuscular water retention or the initial weight gain associated with the "loading" phase, the recommended solution is to avoid the loading phase and take 3 to 5 grams daily . When should you take creatine? Is there a best time to take creatine? Current evidence does not support the idea that the timing of consumption is important in relation to physical exercise. Intake before or after exercise appears to be equally effective in obtaining musculoskeletal benefits. Furthermore, all the other benefits of creatine (cognitive health, mental health, injury recovery, or fatigue) are independent of the time of intake . The most important variable to consider is the constant intake of creatine monohydrate throughout the supplementation program . The best creatine: Creatine Monohydrate Creatine monohydrate (CrM) is considered the best form of creatine due to four key reasons: Bioavailability : It is the most bioavailable, with approximately 100% being absorbed. Study : This is the most studied form, with hundreds of scientific articles confirming its safety and effectiveness . Cost-effectiveness : It is the most cost-effective. Consistency : No other form (neither Creatine ethyl ester, nor creatine HCL nor creatine nitrate) has consistently demonstrated all the results proven by CrM. Within the creatine monohydrate category, there are patented options such as Creavitalis® and Creapure® . These products, manufactured by the same German company (Alzchem Trostberg GmbH), meet high quality standards. Creavitalis® creatine stands out due to an ultrafiltration process that significantly reduces particle size . This physical innovation results in better solubility and helps reduce potential gastrointestinal side effects , improving tolerance compared to other creatines on the market. Clearing up common myths about Creatine Does it damage the kidneys?  No, creatine supplementation does not cause kidney damage . While taking creatine may increase blood creatinine levels (a waste product of creatine), this increase is simply the body processing the extra creatine and is not a sign of kidney damage . Genetic studies using Mendelian randomization have found no evidence that creatine damages the kidneys. Does it cause fluid retention?  Creatine can cause water retention , but this water is retained within the muscles (intracellularly). This muscle hydration effect is responsible for the performance benefits and muscle mass gain. Does it cause hair loss? Current evidence is limited, as the effect of creatine supplementation on hair loss has not been directly studied . Although one trial reported an increase in DHT levels, these values ​​remained within the normal range. Furthermore, 10 of 12 trials investigating the effect on testosterone found no effect. Does it feed cancer cells?  Available research suggests that creatine may have a potential protective role against cancer . A 2023 cross-sectional study found that higher dietary creatine intake was associated with a lower risk of cancer. In fact, creatine is likely beneficial in aiding recovery from body composition and skeletal muscle problems associated with cancer or the effects of chemotherapy.

Glucose, triglycerides, blood pressure, weight… we often focus on these parameters separately, but metabolic health does not depend on a single value. What is often important is how they relate to each other and what happens when several alterations appear at the same time. Metabolic syndrome is precisely the combination of different metabolic and cardiovascular risk factors. It does not always produce obvious symptoms and can appear even in people who are not obese. In this article, we will look at what metabolic syndrome is, what its criteria are, why it can appear, and what strategies can help improve its different components. We will also look at what role supplementation can play and how far the evidence really goes. What is metabolic syndrome? Metabolic syndrome is not a single disease, but the joint appearance of several metabolic and cardiovascular risk factors. To establish its presence, five components are assessed: waist circumference, triglycerides, HDL cholesterol, blood pressure, and fasting glucose. The diagnosis is established when there are at least three of these five criteria. Therefore, talking about metabolic syndrome does not simply mean being overweight, having high blood sugar, or having hypertension. What matters is the combination of different alterations. What are the symptoms of metabolic syndrome? One of the peculiarities of metabolic syndrome is that it may not produce obvious symptoms. An elevated abdominal waist can be seen externally, but high blood pressure, elevated triglycerides, or low HDL can go completely unnoticed. When glucose is sufficiently elevated, symptoms such as increased thirst, increased urination, fatigue, or blurred vision can appear. Therefore, feeling well does not necessarily mean that metabolic health is in good condition. The assessment must be carried out taking into account different measurements and analytical parameters, not just how we feel. How is it diagnosed? The 5 criteria of metabolic syndrome The diagnosis is based on the presence of at least three of the five established criteria. The values commonly used are: Elevated waist circumference: the cut-off points depend on the population and the criteria used. Triglycerides: ≥150 mg/dL (1.7 mmol/L) or specific treatment. HDL: Blood pressure: ≥130/85 mmHg or antihypertensive treatment. Fasting glucose: ≥100 mg/dL (5.6 mmol/L) or treatment. In the case of waist circumference, there is a peculiarity: the cut-off points can vary according to the population and region. For people of European origin, for example, the International Diabetes Federation proposes ≥94 cm in men and ≥80 cm in women, although other criteria use different values. Therefore, these data serve to understand how the diagnosis is established, but the assessment must be individualized based on each person's context. What causes metabolic syndrome? There is no single cause capable of explaining metabolic syndrome. The abdominal adiposity and insulin resistance are closely related to its appearance, although the pathophysiology is more complex. Insulin resistance has been studied for decades as one of the possible common elements. When cells respond worse to the action of insulin, the body needs to produce more to manage to keep glucose within adequate levels. Over time, this alteration can be related to other metabolic changes, such as lipid alterations, increased abdominal fat, or changes in glucose control. Therefore, when we talk about metabolic health, we should not focus only on blood sugar. Glucose, lipids, blood pressure, and body composition are part of the same metabolic context. Can you have metabolic syndrome without obesity? Yes. Elevated waist circumference is one of the five criteria, but it is not essential to establish the diagnosis. A person may not have obesity and still meet three of the other criteria: for example, having elevated glucose, high triglycerides, and high blood pressure. Similarly, a person with excess weight does not necessarily have to present all these alterations. Therefore, body weight alone does not allow us to determine how metabolic health is. It is necessary to assess the set of parameters and the individual context. How can metabolic syndrome be improved? Lifestyle changes constitute a fundamental part of the approach, especially when combining nutrition and physical activity. A recent review that brought together 98 clinical trials and more than 12,800 participants with metabolic syndrome observed that interventions that combined nutritional components and physical activity had advantages over exercise alone for improving metabolic syndrome. This does not mean that there is a single diet or a single type of exercise that works for everyone. Each of the alterations present may also require a specific approach. Therefore, improving metabolic health is not about looking for a quick fix, but about working on the different factors that are altered. What role does fiber have in metabolic health? Within nutrition, soluble fiber can be especially interesting. A review of 181 clinical trials with more than 14,500 participants observed overall reductions in total cholesterol, LDL, and triglycerides with soluble fiber supplementation. However, the effect varied depending on the type of fiber, the dose used, and the characteristics of the people studied. This is important because we cannot assume that all fibers produce exactly the same effect or that a certain dose will have the same result in all people. One of the fibers that has specific research is partially hydrolyzed guar gum or PHGG. In a trial conducted on people with type 2 diabetes and metabolic syndrome, the administration of 10 g daily of PHGG for six weeks was associated with a reduction in waist circumference and HbA1c compared to the start of the study. However, no changes were observed in other parameters such as fasting glucose, triglycerides, HDL, LDL, or blood pressure. This allows us to better understand where fiber can be of interest: as part of a global strategy, not as an intervention capable of correcting metabolic syndrome on its own. Can fiber supplementation be useful? When it is difficult to achieve a sufficient intake of fiber through diet, a supplement can help complete the intake. FiberTotal provides 6 g of soluble fiber per serving, of which 3 g comes from PHGG Sunfiber®. This fiber stands out for its digestive tolerance and for being certified as low FODMAP. However, it is important to maintain the context: the amount of PHGG in FiberTotal does not reproduce the dose used in the clinical trial mentioned above. Therefore, we should not automatically transfer the results of a study conducted with a specific dose to any product that contains the same ingredient. Supplementation should be understood as a tool to complement nutrition when it makes sense, not as a substitute for an adequate diet. Can supplements help with metabolic syndrome? Supplements do not replace nutrition, physical activity, or medical treatment when it is necessary. That said, some ingredients have been studied for their possible influence on parameters related to glucose and lipid metabolism. Here it is important to differentiate between the evidence available on a specific ingredient and the evidence of a complete formula. Just because an ingredient has demonstrated certain effects in a study does not automatically mean that a combination that contains it will produce exactly the same result. Berberine and metabolic syndrome The berberine is one of the ingredients that has the most clinical research within this context. A recent review of randomized, placebo-controlled trials found favorable effects on different parameters: triglycerides, LDL, total cholesterol, fasting glucose, two-hour glucose, body mass index, and waist circumference. In contrast, it did not find a significant overall effect on HDL or blood pressure. These results are interesting, but they must be interpreted correctly. The available evidence does not allow us to state that berberine alone reverses metabolic syndrome. In addition, the review evaluated high-purity berberine administered without other ingredients. Therefore, its results cannot be directly transferred to any formulation that contains berberine. Why does the formulation of berberine matter? One of the aspects that have been studied in relation to berberine is its limited oral absorption. For this reason, different formulations have been developed aimed at improving its bioavailability. Metabolic-Max uses Berbevis®, a formulation of berberine associated with a matrix with phospholipids and other components. In a pharmacokinetic study conducted on 12 healthy volunteers, the formulation of berberine associated with phospholipids produced a plasma exposure superior to that of non-formulated berberine. The total exposure was approximately 9.76 times higher after taking into account the different effective amount of berberine administered. But there is an important difference between bioavailability and clinical effect. Just because a formulation produces greater exposure to berberine does not mean that it has a clinical effect nine or ten times greater. What do we know about silymarin? The silymarin, from milk thistle, has also been studied in different contexts related to metabolic health. A meta-analysis of 33 trials and 1,943 participants found reductions in fasting glucose, insulin, HbA1c, total cholesterol, triglycerides, and LDL. However, the included studies presented important differences in terms of population, dose, and duration. In addition, the majority presented low methodological quality or a high risk of bias. Therefore, it is more appropriate to consider silymarin as a supporting ingredient within a global strategy, and not turn it alone into the protagonist of the metabolic approach. What do we know about Gymnema sylvestre? With Gymnema sylvestre we must be somewhat more cautious. The available clinical research is more limited and there are important differences between the extracts used, the doses, the duration of the studies, and their standardization. In a small double-blind, placebo-controlled trial conducted on people with glucose intolerance, 600 mg daily were administered for 12 weeks. Within the supplemented group, changes were observed in some parameters, including two-hour glucose, HbA1c, LDL, weight, body mass index, and insulin sensitivity. However, at the end of the intervention, there were no significant differences between groups in the continuous variables analyzed. A subsequent review also highlights the heterogeneity of the evidence and the need to conduct larger and longer-duration clinical studies. Therefore, it can be considered a complementary ingredient of interest, but we still need more evidence to precisely define its clinical effect. Where does Metabolic-Max fit in? After reviewing each of these ingredients, we can better understand the logic of a formula oriented towards metabolic health. Metabolic-Max should not be understood as a product intended to «accelerate» the metabolism. Its approach is to bring together different ingredients related to some of the processes we have explained. The daily dose of two capsules provides: 550 mg of Berbevis®, which provide 170.5 mg of berberine. 300 mg of Gymnema sylvestre, which provide 225 mg of gymnemic acids. 132 mg of milk thistle, which provide 105 mg of silymarin. 4.75 mg of piperine. 100 µg of chromium. In addition to berberine, gymnema, and silymarin, the chromium contributes to normal macronutrient metabolism and the maintenance of normal blood glucose levels. The formula, therefore, should be understood as a complementary tool within a broader metabolic care strategy, which starts with nutrition and physical activity and which must be adapted to the needs of each person. Frequently asked questions about metabolic syndrome Is metabolic syndrome the same as insulin resistance? No. Insulin resistance frequently appears associated with metabolic syndrome, but it does not constitute the diagnosis on its own. To talk about metabolic syndrome, at least three of the five established criteria must be met: waist circumference, triglycerides, HDL, blood pressure, and fasting glucose. Can metabolic syndrome be reversed? Its different components can improve to the point that a person stops meeting the diagnostic criteria. However, there is no single intervention valid for all cases. The strategy will depend on which parameters are altered and may include changes in nutrition, physical activity, and, when necessary, specific treatment. Do supplements accelerate the metabolism? It is not an appropriate way to describe the function of the supplements we have reviewed. Their possible interest is mainly related to parameters such as glucose, insulin, lipids, or body composition, not with demonstrating a general increase in energy expenditure. Therefore, talking about «accelerating the metabolism» oversimplifies its possible function. Is Metabolic-Max for losing weight? It should not be considered as a product specifically intended for weight loss. The available clinical evidence refers mainly to individual ingredients or specific combinations, not to Metabolic-Max as a complete formula. Weight control must be addressed from a global strategy that takes into account nutrition, physical activity, rest, and the individual characteristics of each person. Metabolic health is better understood when we stop looking at each piece of data separately Metabolic syndrome reminds us of something important: metabolic health does not depend on a single parameter. Glucose, lipids, blood pressure, and body composition are related to each other and must be interpreted within the context of each person. Therefore, improving metabolic health is not about looking for a supplement that «accelerates» the metabolism or focusing only on losing weight. The basis remains adequate nutrition, physical activity, and an individualized approach to the alterations that may exist. Fiber and certain ingredients can have a complementary role when they are justified, but supplementation should accompany the strategy, not replace it. Understanding what is happening in each case allows for better decisions and using each tool at the right time. Know more to fear less and choose better.  

Weight loss isn't just about eating less; it's about achieving high-quality weight loss. When you reduce calories, your intake of vitamins and minerals drops, leading to fatigue, weakness, or muscle loss. Discover the essential nutrients your body craves during a restrictive diet and how to avoid deficiencies without stalling your progress.

Metabolic health is fundamental for preventing chronic diseases such as diabetes or cardiovascular problems. Alterations in glucose, cholesterol, and inflammation can be warning signs. With small changes in diet, exercise, and sleep, you can improve your metabolic health.

Discover how protein boosts energy metabolism and learn how to optimally incorporate it into your diet . Proteins: The engine of your energy metabolism Proteins are essential macronutrients that play a fundamental role in multiple biological functions , beyond building and repairing tissues. Their influence on energy metabolism is highly significant, as they form the backbone of multiple metabolic processes that determine our capacity to generate, maintain, and utilize energy. From a physiological perspective, the amino acids that compose them actively participate in enzyme synthesis, hormonal regulation, and cell signaling —essential functions for proper energy metabolism.¹ One of its most notable characteristics is its high thermic effect , meaning the energy the body expends to digest, absorb, and metabolize this macronutrient. It is estimated that this expenditure could represent between 20% and 30% of its total caloric value , well above the 5-10% of carbohydrates and the 0-3% of fats.² This explains why a temporary increase in energy expenditure occurs after a high-protein meal, a phenomenon known as diet-induced thermogenesis.² In addition, proteins are involved in key metabolic pathways such as the citric acid cycle and gluconeogenesis, contributing to energy supply in situations of fasting or high energy demand.³ When glucose availability is limited, certain amino acids such as alanine or glutamine can be transformed into glucose in the liver, thus ensuring energy supply to dependent organs such as the brain or erythrocytes . Another important aspect is the role of protein in maintaining lean mass, a key determinant of basal metabolic rate. Muscle mass is the most metabolically active tissue in the body , responsible for a large part of nutrient oxidation and energy production. Adequate protein intake helps preserve this tissue even as we age, when it tends to decline. Consequently , maintaining good muscle mass through a diet rich in quality protein not only improves body composition but also optimizes metabolic efficiency and daily vitality.⁴ How protein influences your daily energy: Beyond muscle The relationship between protein intake and daily energy is not limited to muscle function. In fact, amino acids act as precursors to neurotransmitters directly involved in feelings of energy, motivation, and mood. For example, tryptophan is essential for serotonin synthesis , while tyrosine is essential for the synthesis of dopamine and norepinephrine . Therefore, an adequate protein intake ensures the availability of these amino acids and, consequently, a neurochemical balance that translates into greater mental clarity. From a metabolic perspective, proteins also contribute to stabilizing blood glucose levels. Unlike simple carbohydrates, they are digested more slowly, which reduces glucose and insulin spikes after meals.² This effect is associated with more stable energy levels and less fatigue or drowsiness after meals . Furthermore, we know that proteins stimulate the secretion of intestinal hormones such as glucagon-like peptide-1 (GLP-1) and peptide YY (PYY), which increase the feeling of satiety and modulate appetite.⁵ Another way in which proteins influence daily energy is through their interaction with mitochondrial metabolism . Several studies show that branched-chain amino acids (especially leucine) stimulate mitochondrial biogenesis and mTOR pathway activity, promoting greater energy production capacity at the cellular level. In other words, a diet rich in protein not only fuels muscles, but also improves the efficiency with which our cells generate ATP , the body's energy currency.⁵ This set of mechanisms explains why diets with sufficient protein tend to be associated with less physical and mental fatigue, better weight control, and improved cognitive performance . In high-demand contexts, such as in athletes, people with chronic stress, or older adults, protein becomes a key modulator of energy metabolism.⁴ Practical strategies to integrate them into your daily life Understanding the importance of protein is only the first step. The real challenge lies in being able to integrate it into your daily diet in a balanced and sustainable way. Below, we'll outline several practical strategies to make this easier for you: Distribute protein throughout the day : Several studies suggest that a consistent distribution of protein across meals, rather than concentrating it in a single meal, maximizes protein synthesis and improves energy stability.⁶ Ideally, each main meal should provide between 20 and 30 g of high-quality protein, adjusting according to activity level and individual needs.  A high-protein breakfast will make a difference in your morning energy levels . For example, a bowl of plain Greek yogurt with whole-grain oats and soaked chia seeds, almond butter, and berries combines protein, soluble fats, and complex carbohydrates to keep blood sugar levels stable and your mind sharp. Prioritize protein quality : High-biological-value proteins, such as those from eggs, fish, lean meats, or fermented dairy products, contain all the essential amino acids in optimal proportions. However, a vegetarian or vegan diet can also perfectly meet protein needs if foods are combined appropriately . Variety is key to ensuring a complete profile of amino acids and micronutrients associated with energy metabolism, such as iron, zinc, and vitamin B12.⁷ For example, you can prepare a complete quinoa salad with pomegranate, arugula, sweet potato, tomato, avocado, and boiled egg, which will provide essential proteins and nutrients. Combine protein with foods like complex carbohydrates and healthy fats , which work synergistically to help improve glycemic response and prolong available energy. An interesting meal could include oily fish with roasted sweet potato and steamed broccoli or green asparagus, an option that provides amino acids, fiber, antioxidants, and micronutrients that support mitochondrial function. Consider periods of increased energy demand, as protein requirements may rise , such as during periods of heightened physical activity, chronic stress, or following an injury. In these cases, supplementation with high-quality protein supplements could be beneficial, always within a supervised and personalized approach.⁸ Opt for healthy, protein-rich snacks such as nuts, seeds, hummus with raw vegetables, as well as fermented dairy smoothies (yogurt or kefir) with antioxidant-rich fruits (blueberries, pomegranate, raspberries) and a quality protein powder. These are delicious and nutritious options that you'll love! Don't forget the other factors that influence your energy metabolism . Although protein plays a key role, energy metabolism is multifactorial. Aspects such as rest, daily movement, hydration, and stress management directly influence the body's ability to produce and use energy.⁹ In short, protein is not just a structural nutrient, but a key component of the body's energy system . Optimizing your intake, choosing quality sources, and maintaining habits that support energy metabolism can make all the difference. Start planning your meals today as we've explained, and watch your daily energy levels improve. Your body will thank you! References Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr; 13(2): 795-810. doi: 10.1002/jcsm.12922. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein - its role in satiety, energetics, weight loss and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. doi: 10.1017/S0007114512002589. Paddon-Jones D, Campbell WW, Jacques PF, Kritchevsky SB, Moore LL, Rodriguez NR, van Loon LJ. Protein and healthy aging. Am J Clin Nutr. 2015 Jun;101(6):1339S-1345S. doi: 10.3945/ajcn.114.084061. Van der Klaauw AA, Keogh JM, Henning E, Trowse VM, Dhillo WS, Ghatei MA, Farooqi IS. High protein intake stimulates postprandial GLP1 and PYY release. Obesity (Silver Spring). 2013 Aug;21(8):1602-7. doi: 10.1002/oby.20154. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014 Jun;144(6):876-80. doi: 10.3945/jn.113.185280. Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets-A Review. Nutrients. 2019 Nov 4;11(11):2661. doi:10.3390/nu11112661. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimal adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, et al. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7

Alcohol consumption is becoming increasingly widespread in Spain. It is not surprising to see terraces crowded with people: it is a ritual that is cheap, accessible, disinhibits our behavior, promotes socialization, and is inseparable from leisure. It seems almost like an obligation: the party doesn't exist without alcohol, even less so in summer. But the highly normalized integration of this drink implies, in turn, a lack of awareness regarding its consumption and all the health problems it entails. Before starting, it is important to emphasize that every person is free to choose their reasons for drinking whenever and however they want. However, information must also be provided—based on outreach and scientific backing—about all the dangers that drinking poses. Because its consumption will never be safe or recommended. In fact, there is a direct link between alcohol and the risk of developing cancer. There are some causally associated types, such as cancer of the oral cavity, larynx, liver, breast, pancreas, stomach, or colorectal cancer. How many cases are detected per year? The data supports it: in Spain alone, 45,000 new cases of colorectal cancer were detected in 2024, 10% of them associated with alcohol. And of the 36,000 new cases of breast cancer detected, 8% also had a direct link to this drink. Finally, in the European Union, more than 180,000 cancer cases associated with alcohol consumption were recorded, according to data from the Spanish Society of Medical Oncology and the Spanish Network of Cancer Registries. How is alcohol metabolized in the body? The problem is not the type of drink; it doesn't matter if it's wine, beer, vodka, or gin. The real problem lies in the component they all have in common: ethanol. A colorless and volatile chemical compound that is also used as fuel or disinfectant. The metabolism of this substance is carried out through two pathways in the liver: the main one is alcohol dehydrogenase (the enzyme that catalyzes the conversion of ethanol) and the secondary one is the microsomal pathway (a metabolic pathway found in the liver). A process that produces acetaldehyde, a metabolite (a molecule) that is highly toxic to our body. What problems does acetaldehyde cause? It is an organic, liquid, colorless, volatile, and carcinogenic chemical compound. It is responsible for causing facial flushing, nausea, palpitations, and hangovers. However, one of the greatest dangers of this substance is that it manages to bind to our DNA, distorting and destroying its structure and promoting the appearance of malignant cells and free radicals. This causes, among other things, liver toxicity, cellular oxidative damage, and a depletion of our antioxidant reserves such as vitamin C, coenzyme Q10, or glutathione. As you can see, alcohol consumption doesn't just damage the liver, but our entire body. The direct damage caused to DNA by acetaldehyde mutation, if replicated uncontrollably, also leads to a higher risk of tumors. By blocking DNA repair systems, it increases the carcinogenic effect of other substances, inactivates tumor suppressor genes, and activates proto-oncogenes—genes that promote cancer. [tiktok_1] The negative effects of alcohol on memory and the brain: Alcohol also has a direct impact at a neurological level: It produces a neurotransmitter imbalance: it promotes GABA and inhibits glutamate, an effect that makes it difficult to generate new memories. It also reduces the absorption of vitamin B1 and B12, which carries a risk of reversible dementia. It promotes the loss of magnesium, key for neuronal function. It promotes the onset of neuronal oxidative stress: which implies a higher risk of suffering from Alzheimer's, Parkinson's, and dementia. It alters the REM phase during sleep, by preventing nocturnal brain repair: a consequence that worsens memory and aging.  How alcohol interferes with our hormonal system: Alcohol consumption also causes an increase in aromatase, a key enzyme in estrogen synthesis: It also produces: Lower intake of proteins and micronutrients Less physical activity due to hangovers and fatigue A consequence that produces: greater loss of muscle mass, alteration of body composition, and low libido. We leave you more information in this episode by Medical Scientist Dr. Isabel Viña: Episode 92: Alcohol

What is intermittent fasting? What are its benefits? Is it recommended for everyone? We'll answer all these questions below.

With the arrival of summer, it's normal to be more lenient. We find it harder to maintain our exercise routine or watch our diet. And if we've stuck to it strictly all year, it's common to have intrusive thoughts, like feeling like we've thrown away all the effort of so many months. This doesn't have to be the case; in fact, it's even counterproductive, since the key to a healthy life also involves enjoying vacations without restrictions, guilt, or extreme demands. Remember that "every little bit counts." Any minute of exercise, serving of vegetables, fruit, or portion of protein adds up. That's why we're sharing a short list of very easy-to-incorporate tips to maintain our body composition in summer (and above all, stop blaming ourselves): Train less but don't stop moving Saying goodbye to the gym for a few weeks doesn't have to mean giving up on movement altogether. There are exercises or activities that also count as exercise, such as: Swimming in the pool or at the beach, as it activates our body without harming our joints. A practice that also has multiple cardiovascular benefits, as well as a relaxing effect. Walking is one of the best exercises for optimizing insulin sensitivity, especially after eating. Climbing stairs or incorporating any outdoor routine, such as exercises with resistance bands. In summary, keep staying active. The important thing is to maintain the same habits, -even with less effort- to avoid losing muscle mass. Try to incorporate protein or fiber into your meals Eating out frequently leads to a more frequent or higher intake of salt, carbohydrates, or saturated fats than usual. It's okay! The important thing is to try to incorporate at least one source of protein or fiber each day. Ideally, consume it at breakfast, as it's the meal most often eaten at home. Egg whites, whipped cottage cheese, tofu, plant-based drinks, or soy-based dairy are some of the best options. Another alternative worth incorporating is fiber: foods like lentils have the advantage of providing both of those sources. This will help us improve glucose, cholesterol, or triglyceride levels, and gut health. If you need "extra" help, our Metabolic-Max is designed to support liver health and maintain normal blood cholesterol or glucose levels. [products_1] Take care of your rest The heat, late dinners, and changes in routine disrupt sleep. And not sleeping enough affects hormones, appetite, and energy. Therefore, it's recommended to maintain a cool temperature for sleeping: between 18 and 20 Cº. Try to reduce alcohol The best alcohol is always the alcohol not consumed. According to Dr. Medical-Scientist Isabel Viña, there will never be a healthy or justifiable amount of alcohol. However, it's most common for alcohol intake to increase in the summer, especially in Spain. Therefore, if we are going to drink more, the ideal is to alternate drinks with water to avoid dehydration and hangovers. Remember that alcohol can disrupt sleep and our metabolism. [instagram_1] Avoid fluid retention As we discussed in previous articles, it's normal to feel more bloated or heavy in the summer. The heat dilates blood vessels, and excessive sodium intake increases extracellular fluid retention. Therefore: Include foods rich in potassium in your diet, such as avocado, banana, sweet potato, spinach, or tomato. Natural infusions and supplements like nettle, dandelion, horse chestnut, or diosmin. Stay well hydrated and move regularly to improve circulation.

Tips to avoid excessive bloating when the heat makes it difficult