Creatine

– for more strength and mass

There are many disagreements about creatine. The following blog post provides you with all the important facts and shows why supplementation with creatine makes sense.

creatine

In 1847, the German chemist Justus von Liebig identified creatine as a component in the meat of various types of mammals.

The organism itself creates creatine or creatine, an endogenous substance, from the amino acids arginine, glycine, and methionine. The body independently produces about 1-2 g of the substance per day, the rest has to be taken in through food. It is found primarily in the skeletal muscles of red meat and fish. Supplementation is therefore particularly advisable for vegans and vegetarians.

95% of the creatine is stored in the muscles. In resting cells, around 40% are found in the form of free creatine, while the remaining 60% is in the form of creatine phosphate.

effect

Creatine plays an important role in muscle contraction.

In order for us to be able to move, our body needs energy in the form of ATP (adenosine triphosphate). If the ATP supplies within a cell are used up, then that cell can no longer contract. These ATP stocks are usually exhausted after a few seconds. The cell then needs new energy, which it can gain from various processes. The fastest way is to obtain ATP from creatine phosphate. This method works without oxygen in the body.

The formation of creatine phosphate takes place in the liver from creatine and phosphate. In a reaction with ADP (adenosine diphosphate), creatine phosphate forms the ATP required to make the body’s energy reserves available again. Because the cells’ storage capacity for creatine phosphate is limited, these phases are very short.

Intake is particularly important for type II muscle fibers. These rapidly contracting muscle fibers are important for short, intensive training sessions (e.g. sprints or strength training).

As a result of supplementation, the concentration of creatine phosphate in the muscle cells increases. Filling the creatine stores gives the muscles more strength and promotes muscle building. The physical performance during rapid strength training increases in the context of short-term intensive exertion.

In particular, people who eat vegan or vegetarian foods seem to have a stronger response to creatine supplementation. This is likely due to the fact that these people ingest less creatine through food.

The substance also plays an important role in our nerve functions and in protein biosynthesis. Studies show that older people in particular benefit from taking it since the protein requirement is particularly high here and can protect against muscle breakdown.

side effects

Creatine is one of the best-studied nutritional supplements. There are far more studies in the literature on this substance than on many medicines sold. Therefore, according to the current scientific status, the intake has no clinically relevant side effects.

Gastrointestinal problems can occur in people with a sensitive stomach.

However, the studies were unable to correlate kidney problems and muscle cramps allegedly associated with creatine. The muscle cramps are probably caused by pre-existing dehydration or low fluid intake. Studies show that supplementation is not associated with kidney problems. People with a healthy kidney excrete excessive creatine in the form of creatinine in the urine. However, if kidney disease is known, the intake should be clarified with the doctor beforehand.

To the product

taking

The time of taking does not matter. Creatine can be taken at any time.

It makes sense to take it with carbohydrates since insulin is released into the blood and thus increases the absorption in the muscles. Creatine can either be taken with water or just before a meal.

When taking it is often discussed whether it makes sense to first take it in a so-called loading phase and only then to switch to the maintenance phase. In the loading phase, 20-30 g per day are taken over a period of one week with the aim of filling the storage more quickly.

However, studies show that a charging phase is not absolutely sensible since one also notices positive effects if this phase is dispensed with and a dose of 3-5 g is started directly. If you suffer from a sensitive stomach, you should definitely omit the loading phase, as high amounts can lead to gastrointestinal problems.

It is important that it is taken every day so that the creatine stores are filled to the maximum. From today’s scientific perspective, there is nothing wrong with taking creatine consistently.

 to form

There are now many different forms of creatine on the market. The most common form is creatine monohydrate, which has been used in most creatine studies.

Studies have shown that forms such as creatine HCL, creatine nitrate or Creapure are not more effective. These forms are significantly more expensive than creatine monohydrate. Creatine monohydrate is therefore ideally suited for supplementation.

For absorption in the body, it makes no difference whether creatine is taken as a powder, tablet or capsule. In general, however, every form of creatine should have a high mesh factor (200).

Nutri-Plus Creatine Monohydrate

Nutri-Plus creatine monohydrate consists of 100% pure and ultra-fine creatine monohydrate (Mesh 200). Mesh 200 means that the powder is finely ground, making it the most beneficial form for the body.

Our creatine monohydrate is 100% vegan and therefore free of lactose, cholesterol and other animal ingredients. It is manufactured in Germany by our nutritionists under the strictest quality standards.