Creatine

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What Is Creatine?
​Creatine was first discovered in 1832 by the French scientist Michel Eugène Chevreul. 
He found that the creatine in our body was formed by the arginine, glycine and methionine amino acids. 
​The average content of creatine in our body is about 120 grams in the form of creatine phosphate (CP) and its main function is to assist in the energy production for cells.
Purpose And Benefits:
The intake of creatine provides additional power to athletes.
It contributes for more intense workouts, training weights increase, and hypertrophy.
Weight gain also increases as a result of the above-mentioned facts.
All these things have a motivating effect, as a reward for hard training.
The creatine benefits apply mostly to a power and hypertrophic training style.
Creatine is also found naturally in some foods - beef, herring and salmon, all of them with high concentration.
For example, one kilogram of beef contains about 4 grams of creatine.
As you know, in order to achieve an effect, one would have to consume several kilos of these foods per day and for weeks.
​This, of course, is practically impossible. 
​That is why the intake as a dietary supplement has been so popular.
How Does Creatine Works?
Taking creatine as a supplement increases the concentration of creatine phosphate in the body.
​As a consequence, the adenosine-triphosphate (ATP) in the body increases its concentration.
It can quickly be restored and it can deliver the energy to the muscles for a long time.
Here's how it works: our muscles use adenosine triphosphate in order to get creatine.
​During their shortening, the ATP is degraded to adenosine diphosphate (ADP).
​For the continuation of the work of muscles, ADP should become ATP again by attaching a phosphate molecule. 
​​This molecule can be taken from the compound, called creatine phosphate (CP), which as we said above, circulates in our body. 
​This is the way for the ATP recovering and by thus we have energy in our bodies.
 creatine path
Proven And Potential Benefits For People:
​Increase of the amount of total creatine in the body;
Rise in strength and the working loads respectively;
Increase of muscle mass (hypertrophy);
Weight gain due to increase in lean body mass, as well as water retention in the muscle cells (not to be confused with subcutaneous retention);
A mental motivating effect which also contributes indirectly
Benefits to sarcopenia;
Less fatigue and more endurance during intense workouts;
Fights inflammation after intense workouts;
A number of benefits in adults;
Potential use in Huntington's disease;
Potential benefit in Parkinson's disease;
Helps muscular dystrophy;
Reduction of cholesterol levels when combined with exercise;
Improvement of cognitive abilities.
Available Forms Of Creatine:

​Creatine is one of the most effective and tangible acting supplements ever created, and therefore; the market is flooded with choices.

Here are just a few examples:
creatine monohydrate;
creatine pyruvate;
creatine gluconate;
creatine malate;
dicreatine malate;
tricreatine malate;
creatine citrate;
creatine ethyl ester (CEE);
buffered creatine (Kre-Alkalyn);
creatine alpha-ketoglutarate;
creatine-6,;
creatine pyroglutamate;
conjugated creatine (Con-Cret);
magnesium creatine chelate;
disodium creatine phosphate.
​​This is only a small part of all the available forms.
Creatine has been successfully sold in a mixed-creatine matrix in the last several years.
​These matrixes are a combination of several forms (most often three or more).
What Is The Most Appropriate Form?
With such a variety, it is not easy to decide which is most appropriate at first glance.
But there is one simple answer and that is creatine monohydrate (CM).
The specially micronized CM is preferable as it is easier for the stomach and can be dissolved in liquid better.
​The best choice is called Creapure.
​This is micronized creatine monohydrate with the highest purity possible, manufactured in Germany.
The other kinds are occasionally contaminated with impurities during the manufacturing process.
The brand does not matter as long as you use Creapure as a raw material, and if so, this is always indicated on the label with a logo.

Almost all studies ever made, have used creatine monohydrate (this includes those cited in the article). All positive effects have been demonstrated only for CM. This does not mean that other forms do not act, but keep an eye on them.
This form has been proven safe.
Some of the other forms, although still authorized for sale, have been proven ineffective and even harmful to a certain degree. A good example is Creatine Ethyl Ester (CEE).
 ​Creatine can be added in recovery formulas, protein powders, post-workout powders, gainer, amino acid formulas, and most of all: in nitrogen boosters and pre-workout products. ​Creatine is also known as creatine monohydrate, creatine 2-oxopropanoate, a-methylguanidinoacetic acid.