Creatine: What you need to know before taking it
What is creatine?
Creatine is a carbon-nitrogen compound and an organic acid that the body can produce itself. It is synthesized in the liver, pancreas, and kidneys using the amino acids glycine, arginine, and methionine.
- The body can store a maximum of 5 grams of creatine per day .
- The body synthesizes 1-2 grams daily; the rest we obtain through food.
- The most important sources are fish and meat (e.g. salmon, beef or pork with about 0.5 g of creatine per 100 g).
Where is creatine stored?
Approximately 90% of creatine is found in muscle cells. It plays a crucial role in supplying energy to type 2 muscle fibers (fast-twitch fibers), which are responsible for short bursts of explosive activity such as sprints or heavy weight training.
How does creatine work?
Conversion and function
After ingestion, creatine is converted into creatine phosphate in the body.
- It supports the energy supplier adenosine triphosphate (ATP) by transporting energy into the muscle cells.
- The result: Muscles can contract faster and work more effectively.
Advantages for the athlete
- Increased speed and maximum strength : Especially during short, intense loads (e.g., sprints or weightlifting exercises).
- Improved regeneration : Increased creatine stores can keep muscles performing at their best for longer.
- Muscle volume : Creatine promotes water retention in muscle cells, leading to a visible increase in volume.
Note: Vegetarians and vegans often benefit more from supplementation because their creatine intake from food is low.
Taking creatine
dosage
- Recommended amount: 3 grams per day.
- Individual dosage: 0.03 grams per kilogram of body weight.
- For maximum results, supplementation for 3–6 months is recommended.
Time of intake
- Ideally: In the morning after waking up or directly after training.
- Take with: Fruit juices such as apple or grape juice.
- Not suitable: coffee or alcohol.
Creatine and strength training
Short-term energy supply
During strength training, muscles need ATP as an energy source. When the stores are depleted, creatine phosphate quickly provides new ATP.
- This helps to achieve more repetitions and handle heavier weights.
Muscle growth
- Water retention: Creatine binds water in the muscle cells, resulting in increased volume.
- More growth stimuli: Longer and more intensive training places greater demands on the muscles.
Side effects of creatine
Safe and well tolerated
Studies show that a daily intake of 3 grams of creatine is safe for adults.
Avoid overdosing
- Dangers of consuming more than 20 g/day: abdominal pain, diarrhea, vomiting.
- Caution if you have kidney problems: Excess creatine is broken down by the kidneys. If you have existing kidney disease, you should discuss taking it with a doctor.
Creatine in foods
| Groceries | Creatine per kg |
|---|---|
| herring | 6.5–10 g |
| Pig | 5 g |
| Beef | 4.5 g |
| Salmon | 4.5 g |
| tuna | 4 g |
| Milk | 0.5 g |
Types of creatine supplements
- Creatine monohydrate (standard product, well-researched scientifically).
- Buffered creatine (e.g. Kre-Alkalyn, contains sodium carbonate).
- Creatine hydrochloride (improved solubility).
- Creatine malate, citrate, pyruvate (additives such as malic acid or citric acid increase water solubility).
Conclusion
Creatine is a proven supplement for athletes that can increase explosive power and maximum strength.
- Dosage: 3 g daily for 3–6 months.
- Benefits: Improved performance, increased muscle volume and longer endurance.
- Recommendation: Creatine monohydrate is the best choice for most athletes.
Note: Dietary supplements such as creatine are not a substitute for a balanced diet or regular training.