Creatine Supplements: Benefits and Recommendations

Creatine is an organic compound found in muscles that plays a key role in energy production. As a dietary supplement, creatine is very popular, especially among athletes who want to increase their performance and muscle mass. Creatine monohydrate is the most researched and common form on the market.

Benefits of Creatine:

Increased muscle strength and performance
Creatine increases ATP production, which improves the energy supply to muscles during intense activities. This leads to more strength and endurance in short, high-intensity exercises such as weightlifting or sprints.

Promotes muscle growth
Studies show that creatine contributes to hypertrophy by increasing the water content in muscle cells, thereby increasing muscle volume. This promotes long-term muscle growth, especially in combination with strength training.

Improved recovery
Creatine supports recovery by supplying muscles with energy more quickly. It reduces muscle damage and inflammation after training.

Increased anaerobic performance
Sports that require short, explosive movements particularly benefit from creatine supplementation. It improves anaerobic capacity, leading to better results in activities like sprinting or strength training.

For optimal results, a daily dose of 3-5 g of creatine monohydrate is recommended. Some athletes start with a loading phase (20 g per day for 5-7 days), followed by a maintenance phase with 3-5 g per day. It is important to take creatine with plenty of water to avoid possible stomach discomfort.