Creatine monohydrate
Creatine is a substance that is naturally produced in the body and primarily stored in the muscles. It plays a role in the energy supply of muscle cells, especially during short, high-intensity efforts.
Support for physical performance
- Creatine increases physical performance in successive sets of short, high-intensity exercises. This effect is achieved with a daily intake of 3 g of creatine.
- Creatine helps improve performance in explosive strength efforts.
- Creatine supports muscle growth and strength during high-intensity exercise.
Use in sports and training
- Creatine is specifically designed for athletes and supports increased strength during intensive efforts.
- Daily use can enhance the effect of training on muscle strength in individuals over 55 years old.
Origin and sources
Creatine naturally occurs in animal-based foods, particularly in red meat and fish. The amount obtained through diet is often insufficient to maximize muscle creatine stores, which is why creatine is commonly used as a supplement.
Usage and dosage
For optimal effects, a daily intake of 3 g of creatine is recommended.
Forms and absorption
Creatine is available in different forms, with the most common being:
- Creatine monohydrate: The most researched and effective form, well absorbed and widely used in supplements.
- Creatine ethyl ester, creatine HCL, and other forms: Alternative variants with varying absorption properties but no significantly better effect than creatine monohydrate.
For optimal absorption, it is recommended to take creatine with a carbohydrate-rich meal or a source of insulin-releasing nutrients, such as fruit or juice. A loading phase is not necessary but can help achieve maximum muscle creatine levels more quickly.
