Creatine (Greek Creas = meat) is a natural food component that is mainly found in meat and fish. In vegetable products, on the other hand, only very small amounts of creatine are found.

Through a balanced nutrition, approximately 1 gram of creatine is consumed daily and 1 gram is produced by the body itself.

Creatine enjoys great popularity as a dietary supplement due to its performance-enhancing and muscle-building effect.

Function of creatine

Creatine is an intermediate store of energy and regenerates the adenosine triphosphate (ATP) necessary for muscle performance.

The more and faster ATP is available, the higher the performance of the muscle.

Creatine as a supplement

As a dietary supplement, creatine is usually found as creatine monohydrate in powder form, in capsule form or in the form of combination products.

In order to increase the effect even more, creatine can be taken together with grape juice or dextrose, which speeds up the intake a little bit and thus allows more creatine to be absorbed effectively.

Muscle Growth with Creatine

By storing creatine in the musculature, water and other nutrients are channelled into the muscle cell at the same time. Hence the firm effect during a creatine cure.

Side effects of creatine

It is important to ensure a sufficient supply of liquid and avoid overdose, as otherwise flatulence, diarrhoea and, in the most extreme case, kidney damage may occur.

The so-called loading phase, which provides for a higher dosage especially in the first time and is sometimes very widespread, places an unnecessary burden on the body, especially since the body’s own creatine stores do not have unlimited storage capacity.

Several studies on football players have shown that a continuous intake over 10 years does not cause any problems.

However, it can be seen that the body’s own creatine synthesis is throttled with duration of the external supply, which is compensated for after some time after weaning.

Creatine Intake recommendations

Creatine as a cure for 6 weeks:

Daily approx. 5-6 grams with sufficient liquid.

Method 1:

  • Take 2 grams 3 times daily with plenty of liquid.

Method 2:

  • Take 5 grams once a day with plenty of liquid.

Since every body reacts differently to creatine, you should try both methods.


Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.