100% Vegan
Content: 0.5 kg (€59.98 / kg)
Content: 0.232 kg (€107.72 / kg)
Content: 0.5 kg (€23.98 / kg)
Content: 0.45 kg (€23.09 / kg)
Content: 0.45 kg (€22.20 / kg)
Content: 0.5 kg (€49.98 / kg)
Content: 0.5 kg (€23.98 / kg)
Creatine supplements
- f& Suitable for vegans
- one of the most popular supplements in the sports sector
- Intake either in the form of a loading phase (one week approx. 20 g / day) or continuously 3 -5 g / day
What is creatine actually?
“Creatine” (or English creatine) is derived from the Greek word for meat (“kreas”). This is because this protein component is mainly found in meat (especially in the skeletal muscles of red meat and fish).
Creatine is a substance produced by the body in the liver, kidneys and pancreas with the help of the amino acids glycine, methionine and Arginine is formed. The creatine formed then reaches its target organs via the blood, e.g. B. the skeletal muscles, the heart muscle, the brain and other organs and cells. About 90% of all creatine in the body is found in skeletal muscle.
Why does the body need creatine?
Creatine is particularly important for muscle contraction. This aspect makes it particularly interesting for athletes. During speed training as part of short-term intensive physical activity (with a daily intake of 3 g), it increases physical performance. As a component of creatine phosphate together with ATP, it is of particular importance as an energy reserve for the muscles. The phosphate is used as an energy supplier during short-term stress and is important for the resynthesis of ATP.
To understand: In the muscle, ATP is initially used as an energy source. However, these muscle cell stores are used up after just a few seconds under high stress. ATP separates into ADP and a phosphate residue. In order to obtain new energy again, new ATP must be formed. Creatine is of particular importance here. Creatine supports the production of ATP by regenerating the energy-rich creatine phosphate from ADP into ATP (through the available phosphoryl group).
Are there any risks when taking it?
Creatine is one of the most well-studied dietary supplements. According to current scientific knowledge, taking it has no clinically relevant side effects.
Some people may experience gastrointestinal problems (e.g. bloating and diarrhea) and muscle cramps - However, this only occurs with very high doses (approx. 20 g per day) and too little fluid. People with kidney disease should check their intake with their doctor beforehand.
When and how should creatine be taken?
It doesn't matter when you take creatine. It can be taken at any time. It is particularly well absorbed together with carbohydrates, as more insulin is released, which promotes the absorption of creatine into the muscles. But you don't necessarily have to dissolve the creatine in a sugary soft drink. It is enough if you take it in water shortly before a meal.
How much creatine should be consumed and are “loading phases” makes sense?
Among “professionals” and recreational athletes it is often discussed whether it makes sense to take creatine initially (approx. a week) in a so-called loading phase and then in the “maintenance dose” switch. In the loading phase, very high amounts of creatine (approx. 20 g per day) are taken with the aim of filling your stores more quickly. That may well be true, but you can also enjoy the positive effects if you forego it. It may just take a little longer. Especially if you suffer from a sensitive stomach, we recommend going to a “store”. to avoid it and simply start with the maintenance dose (approx. 3-5 g daily).
▶ The only important thing is that you don't forget to take it in order to fill your creatine stores to the maximum.
From today's scientific perspective, there is nothing wrong with taking creatine continuously, but it is also possible to continue a classic creatine regimen.
Which form of creatine or which preparation is the best?
Many manufacturers advertise special forms of creatine, which are said to be superior to the classic, creatine monohydrate. These include, for example: B. Creatine HCL and creatine nitrate. However, studies have shown that these are not more effective. The only advantage they have is slightly better water solubility. The biggest difference is the price, as they are unfortunately significantly more expensive. So it's better to save yourself the money and pay attention to the quality of the product. Inferior goods can be heavily contaminated, which can pose a potential health risk.
In terms of absorption into the body, it makes no difference whether you take the creatine as a powder, tablet or capsule.
Creapure® – the best choice among creatine supplements?
Creapure® is a patented form of creatine. It consists of something called creatine monohydrate, which is the most common form of creatine on the market.
It is also the purest and finest form of creatine on the market and the brand name of the company AlzChem Trostberg GmbH in Germany. The company has set up its own production facility in Germany specifically for the production of creatine, which exclusively produces Creapure®. Regular internal and external audits and a very safe process for producing the high-purity creatine product ensure the best possible quality of the product.
Creapure® has a very high creatine content of 99.99%.
Benefits at a glance
- Creapure® is on the Cologne list and is regularly tested for banned doping substances.
- It is 100% vegan, kosher, halal and non-GMO. All raw materials and intermediate products are obtained without the use of animal materials.
- Production is carried out according to the HACCP concept to identify, evaluate and control health risks.
- Creapure® is certified according to the following ISO standards: Quality Management: ISO 9001, Environmental Management: ISO 14001, Energy Management: ISO 50001.
Sources:
- Dempsey et al: Does oral creatine supplementation improve strength? A meta-analysis
- Branch J.: Effect of creatine supplementation on body composition and performance: a meta-analysis< /li>
- Gotshalk et al: Creatine supplementation improves muscular performance in older men
- Benton et al: The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores
- Adhihetty et al: Creatine and its therapeutic potential value for targeting cellular energy impairment in neurodegenerative diseases< /li>
- Buford et al: International Society of Sports Nutrition position stand: creatine supplementation and exercise
- http://www.antidoping.ch/sites/default/files/downloads /2014/110812_fb_kreatin.pdf
- https://www.creapure.com/en/creapure/what-creapure
- https://www.alzchem.com/de/ernaehrung/creapure
