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I. Introduction

Creatine is one of the most popular dietary supplements among athletes today. But what is creatine and how can it help you train? In this article, we'll cover everything you need to know about creatine, from the basic biochemistry to information about dosage and side effects. We also explain how creatine can impact your training and diet to help you achieve the best results.

Why creatine is so popular

Creatine is one of the most popular nutritional supplements in the sports world and is used by many professional and recreational athletes. However, creatine is also used in many other areas, including medical research. But what makes it so special and so popular?

Creatine has many positive effects on athletic performance and can help you achieve your goals. It increases energy production in muscle cells, resulting in increased strength and endurance. It also increases neurological activity, resulting in improved reaction time. Long-term studies have also shown that creatine promotes muscle growth.

Another reason for creatine's popularity is that it is safe and readily available. Many forms of creatine are available as over-the-counter supplements, making them easy to find and take. There are also different types of creatine including creatine monohydrate, creatine ethyl ester and creatine HCL and it is easy to decide which one works best for you.

Creatine is also popular because it works quickly and effectively. When you take creatine, you can get results in no time. Depending on the type of creatine used, results may vary from person to person. However, most people can see a significant improvement in their athletic performance after just one week.

target group

The target group for this product are people who want to close existing nutritional gaps. This includes people of all ages who want to eat healthily, but also people with special dietary needs.

It is an ideal dietary supplement that supports people in different life situations. For example

  • People who eat a balanced diet but do not get all the nutrients from food
  • Athletes and people who move a lot
  • Pregnant and lactating women
  • older people who need extra nutrients
  • People with special dietary needs such as lactose intolerance or vegans
  • People looking for a quick meal or a meal without additives.

Our product contains a wide range of vitamins and minerals, which can have the following health-promoting effects, among others

  • Supports the function of the immune system
  • Supports the energy level
  • Supporting a healthy nervous system
  • Promotes general well-being
  • Supporting normal cell division
  • Supports cardiovascular health
  • Supports bone formation
  • Supports a normal psyche

Why it's important to educate yourself before taking creatine

Creatine is one of the world's most popular dietary supplements. It is an amino acid derivative found in most body tissues and used as an energy source. Creatine can be used for a variety of purposes, from enhancing performance to building muscle and increasing muscle strength. Due to its numerous benefits, many people take it as a supplement to their regular exercise regimen.

However, it is important to do your research before taking creatine. Creatine isn't for everyone, and there are a number of factors that need to be considered when deciding whether or not to take creatine. First, you should carefully review your diet and determine if you're getting enough protein , carbohydrates, and fats. You should also research the different types of creatine and decide which one best suits your goals.

In addition, it is important to carefully review the dosage and ensure that the correct number of capsules or powder is taken per day. For example, it is recommended not to take more than 2.5 grams of creatine monohydrate per day, but this can vary based on various factors. Some people also need a higher dose.

It is also important to educate yourself about possible side effects of creatine before taking it. These include stomach upset, headache, nausea or even vomiting. It is therefore important that you consult a qualified professional before taking creatine to ensure you are taking creatine safely and correctly.

II. What is creatine?

Creatine is an organic compound that occurs naturally in the human body. It is found in muscle tissue, liver, kidneys and brain. Creatine is an essential nutrient that is important for various biochemical processes in the body.

It is supplied by various foods and supplements rich in creatine. Natural sources of creatine are red meat, fish and poultry. Creatine can also be obtained from dietary supplements, which mostly consist of creatine monohydrate.

Creatine plays an important role in cell metabolism because it acts as an energy store or energy carrier. It is a substrate for the formation of adenosine triphosphate (ATP), the body's molecular fuel. Creatine helps reduce post-workout muscle soreness and optimize muscle recovery. Creatine is also said to improve muscle strength and performance. Extensive clinical studies have shown a positive effect on strength, muscle mass and anaerobic endurance.

Explanation of the biochemical basics

Biochemistry is an important science that deals with the structure and functioning of living organisms. The focus is on exploring and explaining the molecular structure and biochemical processes that enable living organisms. This section provides an introduction to the basics of biochemistry.

Biochemical reactions are controlled by the presence of certain compounds and substances. At the molecular level, these reactions are very complex. This complexity is due to the presence of different chemical groups, structures and elements in the molecular compounds involved in the biochemical processes.

The main chemical elements involved in biochemical reactions are carbon, hydrogen and oxygen. These molecules are involved in most biochemical processes and form the basic building blocks of all known biological molecules. There are certain compounds that play a role in most biochemical reactions:

  • Organic acids: They are able to exchange hydrogen ions and neutralize oxygen radicals. Examples of organic acids involved in biochemical reactions are acetate, propionate, butyrate and acrylic acid.
  • Amino Acids : Amino acids are the building blocks of proteins. Proteins play an important role in biochemical processes as they are involved in many metabolic processes.
  • Nucleotides: They are the building blocks of the nucleic acids that store the genetic information in every cell. They are involved in the synthesis of proteins and in the regulation of cell metabolism.
  • Enzymes: Enzymes are biocatalysts that control the rate of a variety of biochemical reactions. They are involved in almost all biochemical processes.

Biochemistry is a complex field concerned with the molecular structures and processes that enable living organisms. The chemical compounds and substances mentioned above play a crucial role in biochemical processes. They are the basic building blocks of living organisms and enable the control and regulation of biochemical reactions.

The different types of creatine

Creatine is an important nutrient found in many dietary supplements. It is available in many different forms, each offering different benefits. This section describes the different types of creatine and their benefits.


Monohydrate is the most popular form of creatine. It is the most commonly available form of creatine on the market. Monohydrate is particularly effective at increasing endurance and strength over the short term, making it ideal for strength athletes, weightlifters and other athletes. It is commonly taken as a dietary supplement in powder or capsule form.

Creatine Ethyl Ester

Creatine Ethyl Ester is an improved form of the monohydrate. It is absorbed more quickly due to its hydrolyzed molecules and therefore has a stronger and faster effect than the monohydrate. It can also increase endurance and strength and is suitable for all athletes who train intensively.

Creatine Alpha-Ketoglutarate

This form of creatine has the same effect as the monohydrate, but is conjugated with alpha-ketoglutaric acid. As a result, the creatine is absorbed more quickly. It is particularly effective in increasing muscle mass and endurance.

Creatine HCl

Creatine HCl, also known as creatine hydrochloride, is another enhanced form of creatine that is more rapidly absorbed than monohydrate. It has a higher bioavailable concentration and is suitable for all athletes who want to get quick results.

How creatine works in the body

Creatine is a naturally occurring protein that is synthesized by the human body for energy. It is also found in some foods such as meat, fish, dairy and eggs. In the body, creatine is converted into phosphocreatine, which serves as fuel for muscles and the central nervous system.

The effect of creatine on the body is a complex system with many variables. However, there are some general ways that creatine works in the body.

Recovery of Phosphocreatine

One of the main ways creatine works in the body is through phosphocreatine recovery. Phosphocreatine recovery is a process that restores creatine phosphate, one of the body's energy-producing components. To do this, creatine must be broken down into a kind of "building block" called ATP (adenosine triphosphate), a molecule that serves as the energy source for muscle contraction. Phosphocreatine recovery occurs through the enzymatic reaction of ATP and phosphocreatine, both of which are synthesized from creatine.

Affects performance

Creatine improves physical performance during sports activities by increasing energy production, increasing the number of repetitions, increasing muscle strength and improving muscle recovery after exercise. It can also increase muscle mass by improving protein synthesis.

III. Dosage of creatine

Creatine is a dietary supplement for athletes. It comes in powder or capsule form, and there is no single recommended daily dose. However, most experts recommend a daily intake of 3 to 5 grams of creatine. Some studies have shown that taking 20 grams of creatine at a time can improve physical performance during exercise. Another study showed that taking 3 to 5 grams of creatine daily over a period of several weeks can increase physical performance. Creatine should always be taken with plenty of water.

How Much Creatine Should I Take?

Creatine is an essential nutrient needed for a healthy heart and good muscle performance. It is a naturally occurring molecule that contributes to energy production. It is primarily obtained from food sources such as meat, fish, eggs and dairy products. Although creatine occurs naturally in the body, some people need supplementation to maintain their creatine levels and minimize the risk of physical discomfort and muscle weakness.

The amount of creatine you should consume depends on a number of factors, including your gender, body weight, exercise level, and physical goals. In general, it is recommended to take between 3 and 5 grams of creatine daily. People weighing over 90 kg can take more, but the recommended amount should not exceed 10 grams per day.

It's important to monitor your daily creatine intake regularly to ensure you're consuming the right amount. Too much creatine can lead to unwanted weight gain and elevated body temperature, while too little creatine can impair exercise performance. It is also important that creatine is only taken in combination with a balanced diet and a balanced training program.

When should I take creatine?

Creatine is a dietary supplement that can contribute to better training results. Many athletes take creatine to improve performance and build muscle mass. Creatine can also be used as an adjunctive treatment for neurological conditions such as muscle weakness and in children with muscle wasting.

When should creatine be taken? It is important to realize that creatine works best when taken regularly over a period of weeks. If you take creatine regularly and for a long time, you can expect the following benefits:

  • Improved performance: Creatine increases the concentration of adenosine triphosphate (ATP) in the body, which in turn improves energy production during exercise.
  • Muscle Growth: Creatine can help build muscle mass and increase muscle strength.
  • Improved Endurance: Creatine helps improve endurance by reducing recovery time between workouts.
  • Improved Fat Burning: Creatine can support fat loss and speed up metabolism.
  • Improved Neurological Function: Creatine can also be an adjunctive treatment for neurological conditions such as muscle weakness and wasting in children.

How long should a creatine cycle last?

Creatine is a popular supplement that helps many athletes and fitness enthusiasts reach their goals faster. So many wonder how long a creatine cycle should last.

To understand how long a creatine cycle should last, we must first understand what creatine is and how it works. Creatine is a legal, safe, and naturally occurring amino acid derivative. It is used in the body to synthesize creatine phosphate to produce a "molecule" called ATP (adenosine triphosphate), which is used as an energy source for muscles.

Creatine is a popular tool for increasing exercise intensity and performance, and when combined with a good exercise program and healthy diet, it can produce tremendous results. Therefore, it is important to do a creatine cycle in combination with an exercise program and a healthy diet to get the best results.

Basically, there is no fixed duration for a creatine cure. It depends on various factors such as training intensity, diet and goal setting. In general, it is recommended that a creatine cycle be done for a period of 4 to 12 weeks. During this time one should take the recommended dose and maintain a good exercise program and healthy diet.

IV. Side Effects of Creatine

There are some side effects associated with taking creatine. Although they are rare, it is important to be aware of the possible side effects. Here are some of the most common side effects of creatine:

  • Stomach upset: Some people may experience mild stomach upset or nausea.
  • Muscle Cramps: Creatine can affect the electrolyte balance in the body, which can lead to muscle cramps and muscle pain.
  • Weight Gain: Creatine can lead to weight gain. However, this is usually a healthy weight gain that is due to an increase in muscle mass.
  • Bloating: Since creatine serves to retain water in the body, it can cause a feeling of fullness.
  • Dehydration: If you don't drink enough water while taking creatine, you can easily become dehydrated. It is therefore important to drink enough water.

What are the side effects of taking creatine?

Creatine is a popular and effective nutritional supplement used by many athletes to increase performance and strength. However, as with many dietary supplements, side effects are possible with creatine. This article looks at the side effects that can occur when taking creatine.

Creatine side effects fall into two categories: short-term side effects and long-term side effects.

Short term side effects

Short-term side effects refer to the direct and immediate effects of creatine on the body. These side effects are usually mild and temporary and do not affect most people.

Possible short-term side effects of creatine are

  • upset stomach
  • nausea
  • Vomit
  • gas
  • Diarrhea
  • Headache
  • loss of appetite

Long term side effects

Long-term side effects refer to effects of creatine that can develop with prolonged and regular use over a period of time.

Possible long-term side effects of creatine are

  • Gastrointestinal complaints
  • liver diseases
  • kidney diseases
  • high blood pressure
  • tissue damage
  • weight gain

However, there is insufficient evidence that creatine causes these long-term side effects.

Who Should Avoid Creatine?

There are some groups who should avoid creatine. This includes people with certain illnesses and health problems, pregnant and breastfeeding women, children and adolescents, and people taking certain medications.

People with certain diseases and health problems:

  • Individuals with kidney disease or impaired kidney function should avoid creatine as it slows elimination and cannot support kidney function.
  • Diabetics should also be careful when taking creatine. Studies have shown that creatine causes a significant increase in blood sugar levels.
  • People with existing liver disease should avoid creatine. Creatine has been shown to increase liver enzymes, which can lead to liver damage.
  • People with severe heart disease who experience palpitations or chest pain should avoid creatine.
  • People with epilepsy, multiple sclerosis or other neurological diseases should also be careful when taking creatine. Creatine can increase neurological diseases.

Pregnant and lactating women:

Creatine should be avoided during pregnancy and breastfeeding as it can have potentially harmful effects on the unborn child.

Children and young people:

Children and adolescents should not take creatine as the health effects are unpredictable.

People taking certain medications:

Individuals taking antihypertensive medications should consult their doctor before taking creatine, as creatine requires increased fluid intake, which can affect blood pressure.

How can I avoid side effects?

There are a few ways to avoid side effects:

  • If you are taking any medication, you should carefully read and follow the directions on the bottle or package insert to ensure you are taking the correct dose.
  • If you are starting a new medication, tell your doctor or pharmacist about all other medications you are taking and any allergies you have to avoid possible interactions.
  • Check whether a certain drug can cause intolerance or allergic reactions in you before you take it.
  • If you are taking a prescription drug, read the package insert carefully and follow the directions.
  • If you are taking medications that can have side effects, you should see a doctor to make sure the side effects are under control.

In addition, certain behaviors and interactions listed in the European Food Safety Authority (EFSA) guidance may help prevent or minimize side effects:

  • Do not take excessive amounts of vitamins or minerals as this can lead to unwanted effects.
  • Avoid consuming alcohol or nicotine, especially if you are taking certain medicines.
  • Avoid taking different medications at the same time as this can lead to unwanted interactions.
  • Avoid eating certain foods while taking certain medications as this can also lead to unwanted interactions.
  • Avoid taking certain medications if you are pregnant or breastfeeding.

V. Creatine and Sport

Creatine is one of the most popular and successful sports nutrition supplements used by athletes, bodybuilders and fitness athletes around the world. Creatine is said to help increase physical performance and accelerate recovery between workouts.

It has long been known that creatine plays an important role in energy production in the body. Essentially, it is an energy buffer that allows the body to store energy for muscle contraction in the short term. This energy is especially important for anaerobic (oxygen-free) forms of exercise like weightlifting and sprinting.

Creatine has other positive effects. The European Food Safety Authority (EFSA) has confirmed that creatine may have the following health benefits:

  1. increase in muscle mass
  2. improvement in stamina
  3. Reducing muscle fatigue
  4. increase in performance
  5. Improved exercise performance

How can creatine support training?

Creatine is an important nutrient for the body that can support training. Creatine is produced by the body itself and is an essential component of the energy source phosphocreatine, which is used in short, fast movements such as strength training. It is also found in food and can be taken as a sports nutrition supplement in powder, capsule and tablet forms.

It is well known that creatine can help improve training results in a number of ways. Its scientifically proven effectiveness has been examined in various studies, and many scientists advocate the use of creatine as a training supplement.

Some of the known benefits of creatine are

  • Increased Muscle Strength: Several studies have shown that creatine significantly increases muscle strength. In one study, participants were able to lift 5 pounds more weight on a squat after taking creatine supplements than they did before supplementation.
  • Increased Muscle Endurance: Creatine can also increase muscle endurance and therefore increase exercise time. This means more repetitions and thus a higher training potential.
  • Increasing Muscle Volume: Creatine can also increase muscle volume. A study with bodybuilders has shown that a significant increase in muscle volume can be achieved by taking creatine.
  • Weight gain: Creatine can also contribute to weight gain. One study showed that people who took creatine gained an average of 5 pounds more than people who didn't take creatine.

creatine and endurance sports

Creatine is a natural molecule that the body needs to generate energy. It is made primarily from the amino acids arginine, glycine, and methionine, and is also found in foods such as beef, pork, fish, and poultry. Creatine is primarily used as a dietary supplement to improve endurance and performance in sports. When taken regularly, creatine has been shown to increase muscle mass and improve endurance during exercise.

The body needs energy for anaerobic and aerobic activities. Creatine is an energy store that supplies ATP (adenosine triphosphate) to support these activities. By taking creatine, you can concentrate on sports activities faster and for longer.

In endurance sports, taking creatine makes sense to improve endurance performance. Creatine increases the ATP concentration in the muscles and thereby increases the supply of energy. Creatine has been shown to increase endurance sports performance and delay fatigue, leading to better endurance performance.

However, the creatine content varies depending on the sport and the intensity of the activity. A 2018 study showed that creatine significantly improved endurance performance in athletes who trained at least six days a week for a period of several weeks.

Creatine in competition preparation

Creatine is an essential amino acid synthesized by humans and is found in foods in human-relevant amounts. It is a natural source of energy that supports the body during physical exertion. Because of its diverse positive effects, creatine is used by many athletes before and during competition.

In preparation for a competition, creatine is an essential part of a successful training plan. Taking creatine can improve performance during short-term, intense exertion and thus increase athletic performance.

Creatine is best taken as a dietary supplement. It is recommended to take about five grams of creatine per week. It is also possible to take a higher dose, but the effectiveness decreases if more than five grams per day are taken.

Creatine can also help build muscle mass faster. It serves as an energy supplier and supports muscle building. Creatine also improves muscle recovery after hard training and reduces post-workout inflammation. With regular intake of creatine, the increase in performance is amplified.

Creatine can also protect the body from stress and fatigue. It prevents energy from being drained from the body, thus increasing endurance. Creatine can also help improve brain function and increase memory.

VI. creatine and nutrition

Creatine is a naturally occurring molecule found primarily in animal foods such as fish, meat and poultry. It is an important nutrient that aids in muscle recovery and energy production in the muscles. Therefore, it is a popular dietary supplement for people looking to improve their athletic performance and muscle building.

There are several ways to incorporate creatine into your daily diet. In addition to the animal foods mentioned above, creatine is also found in some plant foods:

  • soybeans
  • Peas
  • nuts
  • Oats
  • spinach

To support muscle building, taking creatine in the form of dietary supplements can be recommended. According to the European Food Safety Authority (EFSA), creatine can help improve physical performance if the daily intake does not exceed 3 g.

Which foods contain natural creatine?

Creatine is an important part of nutrition and is made from the protein-forming amino acids arginine, glycine and methionine. It serves the body as an energy store and helps to maintain and strengthen the muscle fibers. Creatine can enter the body in two ways: through food or through supplements.

Natural creatine found in foods typically comes in three forms: creatine monohydrate, creatine phosphate, and creatine ethyl ester. These forms are easily cleaved and well absorbed by the body. Some of the most commonly consumed foods that contain natural creatine are

  • Meat, Fish, and Poultry: These animal protein sources contain large amounts of creatine, which is easily absorbed by the body.
  • Dairy products: Dairy products such as yoghurt, quark and sour cream not only contain a lot of protein, but also creatine.
  • Eggs: Eggs are also a good source of creatine as they are high in protein and easily degradable creatine ethyl esters.
  • Nuts: Nuts such as almonds, cashews, hazelnuts and walnuts are rich in creatine and other micronutrients.
  • Whole grain products: Whole grain products such as whole wheat bread, brown rice, oatmeal and other grain products also contain creatine.

How to increase creatine stores in the body?

Creatine is a naturally occurring molecule that serves as an energy store. The body's creatine stores are affected by a variety of factors, including diet, exercise programs, and supplements. This article examines the various methods of increasing creatine stores in the body and their impact on physical performance.


Diet can have a significant impact on how much creatine is stored in the body. A diet high in protein foods can increase creatine stores. Foods high in creatine include ground beef, salmon, tuna, turkey, and eggs. It is important that the body is optimally supplied with protein in order to replenish the creatine stores.

Some studies have shown that a diet high in protein and carbohydrates can increase creatine stores. High-quality carbohydrates are low in creatine but help increase protein intake so more creatine can be absorbed by the body.

Adequate hydration is also important for maintaining creatine stores. Staying hydrated allows creatine to be transported throughout the body, increasing its effectiveness.

training programs

Regular physical activity can help increase creatine stores. This happens because the body stores creatine in muscle cells for energy storage. Regular training increases the body's creatine stores and improves performance.


Creatine supplements are another way to increase creatine stores in the body. Creatine supplements are available in powder form and can provide the body with the creatine it needs to increase creatine stores. There are several types of creatine supplements that can help increase creatine stores.

Importantly, creatine supplements are only effective when taken in combination with a regular exercise program and a balanced diet. Only then can the creatine store in the body be effectively increased and physical performance improved.

creatine and vegetarianism

Creatine is an important molecule in the human body with numerous functions. It is mainly formed in the liver, kidneys and pancreas and is absorbed through food. Creatine is also stored in the muscles, where it helps provide energy for muscle work.

Vegetarians generally eat only plants and avoid animal products. That means they consume less creatine than people who eat animal products. Vegetarians therefore have lower blood creatine levels than people who eat animal products.

However, there are a few ways vegetarians can increase their creatine levels without eating animal products. First, it's important to know that creatine is also found in some plant foods, particularly certain vegetables like spinach, broccoli, pumpkin seeds, and tomatoes. Tofu, oatmeal and seeds also contain creatine. In addition to these natural sources, vegetarians can also take synthetically produced creatine supplements.

Taking creatine supplements can help people on a vegetarian diet replenish creatine stores in the body, making them feel better overall and have more energy.

Frequently asked questions about creatine

What is the difference between creatine and creatinine?

Creatine is an endogenous substance that provides energy during physical exertion. Creatinine, on the other hand, is a breakdown product of creatine that is excreted through the kidneys.

Can I take creatine without exercising?

Yes, you can take creatine without exercising, but the benefits won't be as great as with regular exercise.

How long does it take for creatine to work?

Creatine usually takes effect after 2-4 weeks of regular use.

Can Creatine Be Addictive?

There is no evidence that one can become dependent on creatine.

Is creatine also suitable for teenagers?

In principle, creatine is also suitable for young people, but the intake should be discussed with a doctor or nutritionist.

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