Creatine
• Increases strength and explosiveness
• Reduces cognitive decline
• Promotes good hydration
BENEFITS OF CREATINE
Consuming creatine will allow you to enjoy these benefits
Creatine boosts your ability to produce energy quickly during explosive efforts .
By progressively increasing creatine reserves in the muscles, it improves power, increases the number of repetitions and delays fatigue on short and intense efforts by optimizing the production of ATP , the immediate source of energy.
In the long term, this promotes muscle growth, thanks to a higher training volume and positive effects on muscle protein synthesis.
Creatine supports recovery by promoting the storage of muscle glycogen (energy reserve derived from glucose stored in muscles), especially after exercise when taken with carbohydrates and proteins .
It also helps reduce inflammation and micro-tears caused by intense training. In the long term, this could accelerate your recovery, reduce your risk of injury, and improve your return to training after a period of inactivity.
Creatine does not only act on the muscles: it also supports the brain , a major consumer of energy.
By increasing neuronal ATP, it improves short-term memory, concentration and mental responsiveness, especially in cases of fatigue or lack of sleep.
These effects are even more pronounced if you have a low dietary intake of creatine, especially if you are vegetarian .
Creatine supports metabolism by protecting cells from oxidative stress and facilitating energy production.
It could also improve glucose management by increasing muscle glycogen storage.
It also promotes good hydration, which helps your muscles function better.
THE IMPORTANCE OF CREATINE
Creatine plays a central role in energy production .
Your body naturally produces about 1 gram per day from three amino acids: glycine , arginine , and methionine . It is then stored in the muscles.
Once in the muscle, it is converted into phosphocreatine , an essential element that allows for the rapid replenishment of ATP , the molecule that provides energy to your body.
This mechanism is the reason why creatine is so widely used in sports : it supports power, strength and recovery, especially in explosive workouts.
In addition to this, studies suggest that creatine supplementation may help limit age-related muscle loss (sarcopenia) and support cognitive function.
In short
Creatine is a molecule naturally present in your body that facilitates energy production, useful for both physical performance and cognitive and metabolic health.
FOODS RICH IN CREATINE
| Raw food | Creatine (g per kg) on average |
|---|---|
| Herring (fish) | 6.5 – 10.0 |
| Tuna (fish) | ~4.0 |
| Pork (meat) | ~5.0 |
| Beef (meat) | ~4.5 |
| Salmon (fish) | ~4.5 |
| Chicken (poultry) | ~4.0 |
| Turkey (poultry) | ~3.8 |
| Cod | ~3.0 |
| Milk | traces (very faint) |
| Egg | ~0.1 per egg (yolk) |
As this table shows, creatine is mainly found in meat and fish , and is almost entirely absent from plant-based foods, making its intake negligible for strict vegetarians.
In omnivores, food covers on average half of daily needs (1 to 2 g), but cooking at high temperature can greatly reduce its content.
It therefore becomes difficult to achieve an optimal intake of 3 to 5 g per day solely through diet, except with a carnivorous diet, which involves consuming at least 1 kg of meat and/or fish every day.
FORMS AND USES
Creatine is also available in supplement form to complement your diet.
This is the best known and most widely used form. It is composed of a creatine molecule linked to a water molecule, with a bioavailability close to 100% , meaning that it is completely absorbed and used by the body.
Thoroughly studied scientifically, it remains the absolute benchmark for increasing your muscle creatine stores. It is effective, safe, affordable, and well-tolerated by the majority of users.
This form is bound to hydrochloric acid, which gives it excellent solubility in water , much better than the monohydrate.
It may be recommended if you have digestive problems , as it dissolves better and may be gentler on the stomach, but its pure creatine content is a little lower (~78% versus ~88% for monohydrate).
Despite being marketed as having superior absorption capacity, no independent study has shown it to be more effective than monohydrate at the same dose. Furthermore, it is generally more expensive.
Chemically modified to better penetrate cells, this form was promising on paper.
In reality, it is less stable, degrades quickly in the blood, and delivers less creatine to the muscles than the classic form. It is also more expensive, without any real proven advantage.
Key points to remember
Despite the existence of alternative forms of creatine on the market, none surpass creatine monohydrate in effectiveness .
Scientific reviews conclude that monohydrate remains the optimal choice , offering the best increase in muscle creatine stores, with the best cost/benefit ratio and a proven safety profile.
RECOMMENDED PRODUCTS
A selection of quality products chosen to optimize your health
Creatine Monohydrate - Greenwhey
Creatine Monohydrate - Nutrimuscle
Creatine Monohydrate - Nutripure
USAGE INSTRUCTIONS
Some tips to maximize the effects of creatine
Dosage
Most adults can aim for a daily intake of 3 to 5 g of creatine monohydrate to maintain optimal muscle saturation.
- 5 g/day corresponds to the classic maintenance dose for a man of ~80 kg with regular physical activity.
- 3 g/day may be sufficient for a lighter person or a woman, without any noticeable loss of effectiveness.
This dosage, taken continuously, allows for progressive saturation of the muscles in 3 to 4 weeks .
Namely
Your body stores creatine in the muscles, up to a certain threshold .
Supplementation allows these reserves to increase and saturate in 3 to 4 weeks .
Once the reserves are saturated, the surplus is simply disposed of.
Is a charging phase necessary?
This isn't necessarily required. Loading protocols (20g/day for 5–7 days) accelerate saturation but don't provide any significant long-term benefit to performance or muscle mass. It will therefore depend on the desired outcome.
When should you take it?
Creatine is not a stimulant like caffeine; it's a cumulative nutrient . As long as you take it regularly, the time of day has little impact on its overall effectiveness.
That said, a meta-analysis showed a small advantage to taking it right after training , probably because the muscles are more receptive and absorb nutrients better.
For how long?
As mentioned earlier, creatine works by gradually accumulating in the muscles , much like a reservoir that is filled day after day. It therefore takes several days, or even weeks (depending on the training load), for muscle levels to reach an optimal threshold.
That's why taking it once doesn't really have an effect. To fully benefit from it, it's important to take it regularly over an extended period of time.
Namely
Just as it takes several weeks to replenish creatine stores, it also takes several weeks for them to decrease after supplementation is stopped.
Precautions for Use
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Dosage :
The standard dose is 3 to 5 g per day, with no need for a loading phase. Excessive consumption does not improve performance and may cause bloating, cramps, or minor digestive issues. Always stay well hydrated while taking it.
-
Hydration :
Creatine increases intracellular water retention. It is advisable to drink enough (2 to 3 liters of water per day) to avoid dehydration, fatigue, or muscle discomfort.
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Kidney function :
In healthy individuals, creatine does not present any documented kidney risks. However, it is not recommended without medical advice in cases of a history of kidney problems, severe hypertension, or the use of nephrotoxic medications.
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Drug interactions :
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Diuretics : can worsen dehydration.
- Anti-inflammatory drugs (NSAIDs) : caution in the long term, possible combined renal stress.
- Excessive caffeine : may slightly reduce the effectiveness of creatine in some individuals.
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Diuretics : can worsen dehydration.
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Young athletes (under 18 years old) :
Creatine can be used under medical or sports supervision, but is not recommended without monitoring, as energy needs can be met by food.
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Pregnant woman :
Data is lacking. As a precaution, supplementation should be avoided without medical advice.
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Consult a healthcare professional :
Before starting supplementation, especially in the case of medical treatment, kidney disease or hypertension, professional advice can help adjust the dosage and ensure safe use.
SYNERGIES
Here are some combinations to consider for even more effects.
Taking your creatine with a source of simple carbohydrates (like fruit juice) promotes its absorption by the muscles . This combination triggers an insulin spike that facilitates its transport to the fibers.
Studies show that with 50 to 100g of carbohydrates, creatine is better stored in the muscle.
If you wish to avoid adding carbohydrates to your creatine, a study shows that creatine + fenugreek extract offers comparable results to creatine + glucose on performance and body composition.
Fenugreek extract, rich in saponins, is believed to mimic the effect of insulin, thus promoting the transport of creatine to the muscles . Taking 500 to 1000 mg of the extract along with 3 to 5 g of creatine may enhance this effect.
Alpha-lipoic acid (ALA) is an antioxidant that improves insulin sensitivity .
Taken with creatine and carbohydrates, it would increase the uptake of creatine by the muscle ( source ).
Ideally taken in the morning or around training: avoid taking it just before sleeping as it can be slightly stimulating.
Beta-alanine complements creatine well: it acts on slightly longer efforts (30 s to 2 min), by delaying lactic acid.
Together they cover a wider range of effort: explosive power + intense endurance .
This is a synergistic effect that can be interesting in sports requiring explosiveness and endurance, such as Hyrox or athletics.
The transport of creatine to the muscles depends in part on sodium: having a good level of salt in the diet can therefore promote its absorption .
A simple pinch in your recovery drink, especially if it contains carbohydrates, can be enough to improve cellular hydration and the effectiveness of creatine.
FAQ
Frequently asked questions
Creatine increases the production of fast-acting energy (ATP), improves strength, power, and recovery. It also promotes lean muscle mass gain by supporting intense training.
The benefits of creatine
Yes, but inside the muscle, not under the skin. This intracellular hydration improves performance and gives the muscle a fuller appearance, without adding fat.
Yes. Creatine works by saturating the muscles, so regularity is essential. It can be taken continuously without a break, as long as you are sufficiently hydrated.
Supplementation advice
Not necessarily. Glucose improves absorption, but alternatives exist. Studies show that a fenugreek extract (500–1000 mg) can offer a similar effect without adding carbohydrates.
See other synergies
Both work, but taking it post-workout, with a meal containing protein and carbohydrates, seems slightly more effective for muscle recovery and retention.
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