Creatine is a natural compound synthesized by the body from arginine, glycine, and methionine, and stored primarily in skeletal muscles in the form of phosphocreatine. Its central role in ATP regeneration makes it the most studied and best-documented sports supplement for high-intensity exercise. Explore our sports wellness line.
What is creatine?
Muscle phosphocreatine is the body’s fastest energy reserve—it regenerates ATP in a matter of seconds during explosive efforts, before glycolytic metabolism takes over. Approximately 95% of the body’s creatine is stored in skeletal muscles. Endogenous synthesis (1–2 g/day in the liver and kidneys) is supplemented by meat-based foods (meat, fish)—vegetarians and vegans have significantly lower muscle stores than omnivores. Muscle saturation can be achieved through supplementation over 3 to 4 weeks.
Creatine and athletic performance: EFSA claim?
Creatine has an approved EFSA claim —one of the few sports nutrition ingredients to have one.
- EFSA claim: Creatine increases physical performance during repeated sets of high-intensity, short-duration exercises—effective dose: 3 g/day
- Explosive sports (sprinting, weightlifting, combat sports, cross-training): best-documented benefit
- Long-duration endurance: lesser benefit—phosphocreatine is depleted after 10 seconds of maximal effort
- Associated with muscle mass gain via intracellular hydration (intramuscular water retention) and support for protein synthesis
- Combine with whey + BCAAs in post-workout formulas
Which form of creatine should you choose?
Creatine monohydrate remains the gold standard—other forms offer no proven additional benefits.
- Creatine monohydrate: the most extensively studied (over 1,000 published studies), the most cost-effective, proven efficacy—the gold standard
- Creatine HCl: superior solubility, potentially better tolerated by the digestive system—a good option for those with sensitive stomachs
- Kre-Alkalyn creatine (buffered): heavily marketed but no proven superior benefit over monohydrate
- Creatine ethyl ester: theoretically superior absorption but partially converted to creatinine—not recommended
- Choose a Creapure®-certified creatine (pure, contaminant-free), GMO-free, and Informed Sport-certified for athletes
How should creatine be dosed?
Two protocols are possible—consistency is more important than precise timing.
- Without a loading phase (recommended): 3 to 5 g/day continuously — gradual muscle saturation over 3 to 4 weeks, better digestive tolerance
- With a loading phase: 20 g/day in 4 doses of 5 g for 5 to 7 days, then 3 to 5 g/day—faster saturation but increased risk of digestive issues
- Timing: Prefer post-workout intake with a source of carbohydrates and protein to optimize absorption
- Hydration: Increase water intake by at least 500 mL/day to compensate for intracellular water retention
- Continuous or cycled use depending on preference—no need to cycle creatine monohydrate
Creatine and Vegetarians: What Are the Benefits?
Vegetarians and vegans are the groups that benefit most from creatine supplementation.
- Muscle creatine stores are significantly lower in vegetarians (no dietary intake from meat and fish)
- Supplementation increases stores by 20 to 40% in vegetarians, compared to 10 to 15% in omnivores
- Cognitive benefits have also been documented in vegetarians—brain creatine levels are also lower without meat intake
- Creatine monohydrate is synthetic—it is suitable for strict vegan diets
- Should be combined with essential amino acids lacking in a plant-based diet (leucine, lysine)
Side effects and precautions?
Creatine is one of the most thoroughly studied sports supplements in terms of safety—side effects are rare and mild.
- Intramuscular water retention: weight gain of 0.5 to 2 kg at the start of the cycle—normal, not related to fat
- Digestive issues (bloating, cramps): especially during the loading phase—split doses and increase fluid intake
- Known kidney failure: extreme caution required—consult a nephrologist before starting supplementation
- No evidence of renal or hepatic toxicity in healthy individuals at recommended doses
- Creatine is legal and recognized by the World Anti-Doping Agency (WADA)—no restrictions for athletes
- For athletic recovery: combine with magnesium for overall muscle comfort
