Creatine

Creatine Guide: Monohydrate, Creapure® and Other Formats

Creatine is one of the most studied sports supplements. It is a substance produced naturally by the body and stored mainly in the muscles as phosphocreatine, which takes part in ATP production during short, intense efforts. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, such as weightlifting, sprints or interval training. The beneficial effect is obtained with a daily intake of 3 g of creatine.

Creatine Monohydrate: the most common and most researched form of creatine, backed by many years of studies. It is the usual choice for most people who train and can be taken every day, with no need for a loading phase.

Creapure® Creatine: creatine monohydrate made in Germany by AlzChem, with a manufacturer-declared purity of at least 99.9% and its own quality control.

Creatine Capsules and Tablets: for those who prefer convenience without mixing powders. Check how many capsules or tablets provide 3 g of creatine to make sure you get the equivalent daily dose. They are easy to take to the gym or when travelling.

How to use: 3 to 5 g per day, at any time — before or after training, or with a meal. Taking it consistently every day is what matters most. Always follow the manufacturer's directions and do not exceed the recommended daily dose.