Clean Creatine Supplements
From a chemical perspective, creatine is a nitrogenous compound that the body can produce through the synthesis of amino acids glycine, arginine, and methionine in the liver and kidneys. The human body contains about 120g of creatine (in a 70kg person), mainly concentrated in skeletal muscles. Natural sources of creatine include meat, particularly beef, chicken, or rabbit. Vegetarians and vegans, therefore, tend to have lower creatine levels in the body.
Creatine is one of the most popular and well‑researched sports supplements, aiding in more efficient energy production by regenerating ATP molecules, the body's primary energy currency.
Types of Creatine Supplements
Creatine comes in several forms:
- Creatine Monohydrate is the most common and affordable form of creatine, often referred to as the “gold standard” because it delivers all the desired results. Its downside is poor water solubility. The Creapure brand guarantees 100% purity and quality.
- Creatine HCL is a combination of creatine and hydrochloride, making it a highly soluble form of creatine. It comes at a higher price compared to monohydrate, though no increased efficacy has been proven.
- Creatine Ethyl Ester (CEE) is creatine bonded to an ester, improving absorption and reducing water retention. However, studies show that its effects are not significantly different from regular monohydrate.
- Creatine Blends combine several types of creatine, often enriched with additional amino acids, vitamins and minerals.
What Does Creatine Do?
Creatine use is widespread and favoured by athletes across many disciplines. The key benefits of creatine include:
- Increased muscle strength;
- Enhanced training efficiency, leading to muscle growth;
- Delayed muscle fatigue;
- Improved speed and endurance during high‑intensity activities;
- Potential for slight improvements in sprint performance;
- Enhanced overall recovery.
Creatine is one of the most well‑studied supplements, with no significant negative effects found. Some individuals may experience minor digestive issues (especially during high‑dose loading phases) or slight weight gain due to water retention in the muscles. The idea that creatine can harm the liver or kidneys has been disproven.
How to Take Creatine?
The simplest way to take creatine is at a dose of 5‑10g per day. This slower, yet long‑term effective method is also easier on the body. On training days, it's best to take creatine with protein shake after your workout. On non‑training days, take it in the morning or anytime throughout the day, ideally with a meal that includes protein and carbohydrates.
The second option is called "creatine cycle", consisting of a loading and maintenance phase. The loading phase lasts about a week, during which you take 20‑25g of creatine, divided into 5g doses. The maintenance phase lasts 3‑4 weeks, during which only 5g of creatine is taken daily.
