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Everything about creatine

What is Creatine?

Creatine is a substance that naturally occurs in our body and is formed from three amino acids: arginine, glycine and methionine. It is produced by the body itself in the liver. Your body itself produces about one gram of creatine per day. Food, especially meat and fish, also contains creatine. If you, as a fanatic athlete, want to get enough creatine from your diet, you should eat about one kilo of beef or 1.2 kilos of chicken per day. Athletes who benefit from the recommended amount of 5 grams of creatine per day, are therefore wise to supplement it .

What does creatine do?

When you exercise, your muscles need an energy source to move. After a muscle contraction, adenosine triphosphate (ATP) breaks down into adenosine diphosphate (ADP). Triphosphate becomes diphosphate, or more specifically, a phosphate part is lost because it is used as an energy source. Creatine phosphate is the phosphate part that falls away during short and powerful movements of a length of up to 10 seconds.

You can make ATP from ADP again by supplying creatine. The supply of phosphate to turn ADP into ATP is also called resynthesis. Due to the supply, muscle cells are better able to sustain an explosive movement. This can benefit your muscle strength. Because creatine ensures that fluid is retained in the muscle cells, the volume of the muscle cells is increased and you can get a fuller look. A logical consequence of fluid retention is increased body weight.


Which athletes benefit from creatine?

As mentioned, athletes who make short and powerful movements can benefit from creatine because they use it as a source of energy during exercise. These can be strength athletes, but also sprinters and high jumpers.

Creatine monohydrate

The most famous form is creatine monohydrate. This is the most researched form and is considered the purest creatine worldwide. Creapure creatine monohydrate is a German quality product and is the most sold creatine supplement in the world!

Combine with fast carbohydrates

Its absorbability is improved by combining it with fast carbohydrates (1). It is therefore wise to take a creatine supplement at the same time as a carbohydrate-rich meal or carbohydrate supplement. Examples of this are Dextrose Pure and Maltodextrin .

Source 1: https://www.ncbi.nlm.nih.gov/pubmed/10956365

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