Clean & High‑Quality Creatine Supplements
Creatine is one of the most popular sports supplements among athletes, but its use is increasingly extending beyond the sports community. It is a natural substance found in the body, concentrated primarily in skeletal muscle, with dietary sources including meat such as beef, chicken and fish. Vegans and vegetarians often have lower creatine levels due to the absence of these foods in their diet.
Creatine contributes to increased physical performance during short bursts of high‑intensity activity. This means it can help with:
- In the gym: Performing more reps during strength exercises
- During sprints: Completing several short sprints with less fatigue
- In team and individual sports: Executing more dynamic movements in succession
- In combat sports: Supporting repeated high‑intensity actions
Additionally, creatine has been the subject of numerous studies investigating its effects on cognitive function [1], heart health [2], immunity [3] and longevity [4], but these effects have not yet been officially confirmed.
How does creatine work?
Creatine in the body supports the formation of the basic energy unit ATP, allowing for faster recovery and shorter breaks between sets or improved performance during short‑term, intense loads.
Creatine naturally attracts water molecules into cells, thereby promoting osmotic balance. This results in an increase in muscle cell volume, which can make muscles appear fuller, especially at the beginning of supplementation. This effect is often mistakenly referred to as water retention.
How to choose creatine?
Although creatine is available in several forms (HCl, malate, ethyl ester and others), which differ slightly in their effects, creatine monohydrate is considered the gold standard. It is one of the most researched and proven supplements available. Rather than focusing on the specific form, it is advisable to consider other aspects of product quality, such as:
- Micronised creatine: more soluble and easier to digest
- Product purity: free from impurities and unnecessary additives
- Regular testing: ensuring the absence of heavy metals and banned substances
The number one choice for many is Creapure® creatine, which guarantees the highest level of purity and quality, and is widely regarded as the best creatine on the market.
How to take creatine
Creatine is often associated with a specific dosing protocol consisting of an initial loading phase (20–25g of creatine per day for 5–7 days), followed by a maintenance phase (5g per day). This approach can help achieve faster saturation of the muscles and a quicker onset of effects.
However, in the long term, simply taking 5g of creatine daily at any time of day has been shown to be equally effective and more easily digestible. As creatine is not a stimulant, taking it before bed is also perfectly fine.
For better absorption, it is often recommended to take creatine together with proteins, such as a protein shake, or with simple sugars, such as dextrose, which can increase creatine uptake in the muscles and support muscle fibre recovery and regeneration.
Creatine can be safely used over the long term and is suitable for non‑athletes, women, older adults and those looking to support weight management. Its use is not recommended for children due to limited research, and for adolescents who participate in sports, it should be taken only under the supervision of a doctor or qualified specialist.
Studies:
- The effects of creatine supplementation on cognitive function in adults: a systematic review and meta‑analysis
- Role of Creatine in the Heart: Health and Disease
- The Role of Creatine in the Development and Activation of Immune Responses
- A review of creatine supplementation in age‑related diseases: more than a supplement for athletes
