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Creatine is the most studied and the most popular
supplement in the market. Creatine plays a key role in energy production
(through ATP synthesis) and can contribute to gaining muscle (*1). We
offer a full range of high-quality creatine powders to help you with your.
Creatine is a naturally occurring amino acid found in
muscle cells. It is produced by the body in the kidneys and the
pancreas from the amino acids glycine, arginine and methionine. Creatine is
necessary for synthesizing ATP (the energy molecule found in all living cells) and
keeping the body exercising for longer (*2).
Scientific studies have shown that creatine can improve
athlete's performance in activities that require quick bursts of energy, such
as weight training (*3) and sprints (*4), and can even help athletes
recover more quickly between sets and workouts (*5).
Among other benefits, creatine improves both aerobic (*6)
and anaerobic capacity (*7), delays the onset of muscle fatigue (*8), accelerates
recovery (*9) and increases mental skills (*10). Although creatine can be
taken by any person who exercise regularly, it is better suited
to bodybuilders as it promotes muscle protein synthesis thus
helping to increase muscle mass (*11).
According to the International Society of Sports
Nutrition, the quickest way to increase muscle creatine content is to consume
0.3 g / kg during the first three days, followed by a daily intake of 3 to 5 g
of creatine (*12). This will allow for a quick load of creatine to the
muscles in the first days, followed by a maintenance period in the following
Although creatine can be taken before or after workout,
research seems to favor creatine after workout (*13). This is based on the fact
that the post-exercise 'anabolic window' can increase creatine
absorption by muscle cells.
You should aim to consume most of your daily dose of
creatine immediately after your workout along with 60 to 80 g of
fast-acting carbohydrates. Furthermore, creatine can also increase the uptake
of glucose by the muscle (14). The body absorbs more glucose when carbohydrates
are taken together with creatine (*15), (*16).
As the most popular nutritional supplement worldwide,
creatine has been subjected to many claims about its safety and potential side
effects. However, research has constantly been a testament to
creatine's safety in sports and exercise (*17), (*18), (*19).
There is no scientific evidence whatsoever suggesting
that the use of creatine can be detrimental to health in both the short and
long term. In addition, creatine supplementation may be beneficial in the
prevention of injuries when consumed within safety guidelines.
One of the most frequent claims about creatine
supplementation is that it can impair kidney function. However, scientific
studies assessing creatine supplementation and kidney function on healthy
people have repeatedly failed to prove this connection (*20), (*21),
The International Society of Sports Nutrition is keen to
assert that, after lots of research, there's no scientific evidence showing
creatine supplementation can be detrimental to the kidneys or to any other
human organ, both short and long term (*23).
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