What is Creatine?

Creatine is an organic acid that plays a central role in the human body in supplying energy to muscles. About 95% of it is stored in skeletal muscle, while the rest is found in organs such as the brain, liver and kidneys. The body produces creatine itself from the amino acids glycine, arginine and methionine, but it can also be obtained through diet (Kreider et al., 2017).

Especially in bodybuilding, for athletes like Urs Kalecinski, creatine plays a crucial role in competition preparation in order to optimize muscle strength and enhance training performance. Many professionals following a bodybuilder fitness plan integrate creatine as part of their program to ensure they maximize their muscle growth potential.

Creatine in Food

Creatine occurs naturally in animal products, particularly meat and fish. Foods such as beef, pork, and salmon contain higher amounts of creatine. Vegetarian or vegan foods, on the other hand, contain little or no creatine, which is why people on a plant-based diet often have lower creatine levels (Buford et al., 2007).

Many athletes from the IFBB and NPC rely on supplements such as creatine to increase their performance in the gym and promote muscle building. 

The Role of Creatine in the Body

Creatine is crucial for energy production in cells, especially during short, intense bouts of physical exertion. It is stored in the muscles in the form of creatine phosphate and serves as a quick source of energy by aiding in the regeneration of adenosine triphosphate (ATP) – the body's primary energy unit (Persky & Brazeau, 2001).

Many athletes engaged in bodybuilding coaching recommend creatine supplementation to ensure sustained performance.

Physical and Psychological Effects of Creatine Intake

Physical Benefits

1. Increased strength : Creatine increases energy availability in the muscles, which leads to improved strength and explosive power. This makes it particularly attractive for bodybuilders and strength athletes (Kreider et al., 2017).
2. Muscle building : It promotes better regeneration after training and can ensure a fuller appearance of the muscles by retaining water in the muscle cells.
3. Improved endurance during short-term exertion : Creatine particularly supports explosive and repeated efforts such as those encountered in strength training, weight lifting or high-intensity interval training (HIIT) (Buford et al., 2007).

Psychological Benefits

There is evidence that creatine can also enhance cognitive performance, particularly under conditions of mental stress or sleep deprivation. Since the brain also relies on ATP, creatine may have a supportive effect on concentration and memory performance (Benton & Donohoe, 2011).

Possible Side Effects of Creatine

Creatine is generally considered safe and well-researched. However, in rare cases, side effects may occur, including:

• Gastrointestinal complaints : Some people report nausea, diarrhea or flatulence, especially at high doses (Kreider et al., 2017).
• Water retention : Creatine can draw water into muscle cells, causing weight gain in some people.
• Kidney problems : People with existing kidney problems should seek medical advice before taking creatine, as it can have a slight impact on kidney function (Persky & Brazeau, 2001).

Recommended Intake for Creatine

The most common and effective form of creatine is creatine monohydrate. The recommended dosage is as follows:

1. Loading phase (optional): 5 grams 4 times a day for 5 days (20 grams per day in total). This method accelerates the saturation of muscles with creatine, but is not mandatory.
2. Maintenance phase: 3–5 grams per day, preferably with a meal and sufficient water.
3. Long-term use: Creatine can be taken continuously without the need for a break, as the body excretes excess creatine (Buford et al., 2007).

Conclusion

Creatine monohydrate is a safe, well-researched and effective dietary supplement that offers many benefits in strength training and bodybuilding. It can support performance, muscle building and even mental clarity. Because it is well tolerated and easy to take, creatine is an excellent choice for both beginners and experienced athletes. Side effects are rare and usually mild. Anyone who wants to improve their athletic performance will find creatine monohydrate to be a proven aid.

The quality of creatine supplements can vary depending on the manufacturer. Learn more about the most well-known brands and suppliers in our article on Supplement Manufacturers in Germany.

Sources 

1. Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. *Journal of the International Society of Sports Nutrition, 14*(1), 18.  
2. Buford, T. W., Kreider, R. B., Stout, J. R., et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. *Journal of the International Society of Sports Nutrition, 4*(1), 6.  
3. Benton, D., & Donohoe, R. T. (2011). The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores. *British Journal of Nutrition, 105*(7), 1100-1105.  
4. Persky, A. M., & Brazeau, G. A. (2001). Clinical pharmacology of the dietary supplement creatine monohydrate. *Pharmacological Reviews, 53*(2), 161-176.