Creatine

Creatine is a natural compound that is stored in the muscles as phosphocreatine and quickly regenerates their energy (ATP) during short, intense efforts. Taking creatine raises the muscles' stores by about 20–40%, so you can do more reps or sprints and, over time, gain more strength and muscle mass.

It helps most in strength training, sprinting and team sports. Research suggests it may also help recovery after exercise and help maintain concentration when you are short of sleep.

No. Creatine is neither a steroid nor a hormone. It is a natural compound that the body makes from amino acids and that we also get from meat and fish. Creatine is a legal food supplement and is not on the World Anti-Doping Agency (WADA) list of prohibited substances.

The usual dose is 3–5 g of creatine monohydrate a day, every day, including rest days. At this dose the muscle stores fill up in about 3–4 weeks.

For a faster effect you can start with a loading phase: 20 g a day, split into 4 doses of 5 g, for 5–7 days, then 3–5 g a day. The end result is the same either way.

Timing is not important, what matters most is taking creatine every day. Some studies suggest a small advantage when it is taken after training together with a meal or a protein shake. On rest days you can take it at any time.

No. In studies creatine has been taken continuously for months and even several years, and breaks do not improve its effect. If you stop, the muscle stores return to their starting level in 4–6 weeks.

Creatine draws water into the muscle cells, so body weight often goes up by 1–2 kg in the first weeks. This is water in the muscles, not under the skin, and it is not fat gain. Drink enough water throughout the day.

Yes. Creatine works for women the same way as for men, and the dose is the same: 3–5 g a day. Research suggests that, together with strength training, it may be especially useful for women over 40 to maintain muscle mass and strength.

If you don't want a powder, choose capsules or chewable gummies.

Creatine monohydrate is the most researched form and the best value. Creapure is a brand of creatine monohydrate made in Germany with a very high purity. Creatine HCl dissolves better and is taken in smaller doses, but research has not shown that it works better than monohydrate.

Unless you have a specific reason, choose monohydrate.

For healthy people creatine is one of the most researched supplements, and in studies it has been taken for up to 5 years without serious side effects. A large dose at once can upset the stomach, so split the dose during a loading phase.

Creatine raises the level of creatinine in the blood, so tell your doctor you take it before kidney tests. If you have a kidney condition, talk to your doctor before taking creatine.

Order creatine online at TRUFIT.eu – we deliver to 25 EU countries, including the Netherlands, Ireland, Spain, Germany, France, Italy and Nordic countries such as Finland and Sweden. In Latvia you can also buy creatine in person at the TRUFIT stores in Riga (Brīvības iela 106) and Mārupe (Plienciema iela 5).