Creatine: the most researched supplement
Creatine is one of the most researched supplements in sports nutrition. Its effect is recognised by the European Union: creatine increases physical performance in successive bursts of short-term, high-intensity exercise. This effect is obtained with a daily intake of 3 g of creatine, about 3.4 g of creatine monohydrate. It is therefore aimed mainly at strength training, sprinting, combat sports and team sports.
The benchmark form is creatine monohydrate, often micronised so it dissolves better. The Creapure label stands for pure creatine monohydrate made in Germany. You will also find capsules, tablets and gummies, which are easier to carry, as well as alternative forms (Kre-Alkalyn, HCL). Among our best sellers: ESN Ultrapure Creatine, Optimum Nutrition Micronised Creatine, Weider Premium Creatine (Creapure), Body Attack 100% Pure Creatine and BioTech USA micronised creatine.
Creatine is taken every day, at any time, with a glass of water or in your shake. Dose, loading phase, monohydrate or Creapure: everything is explained in our creatine guide.
Frequently asked questions
How much creatine per day?
3 g of creatine per day is enough for the recognised effect, about 3.4 g of creatine monohydrate. Follow the dose stated on the product.
Do I need a loading phase?
No, it is not required: a regular daily intake gives the same result, just a little later.
Does creatine make you gain weight?
A slight weight gain in the first weeks is common: it mostly comes from water stored in the muscles, not from fat.