Creatine is one of the most commonly used supplements in the sports, fitness and functional nutrition industry – and for good reason. Whether your offering is for recreational trainers, professional athletes or general fitness clients, it’s good to know what creatine provides, how it works and how to use it for maximum results. Check out the scientific basis of creatine and practical tips on its forms and dosage.
What is creatine?
Creatine is a naturally occurring chemical compound made up of three amino acids: arginine, glycine and methionine. It is found mainly in skeletal muscle and its primary role is to store and provide energy in muscle cells.
The human body produces creatine on its own, but the amount is limited. This is why many people turn to supplementation – especially when they want faster training results, better recovery and increased strength. Supplementing this compound from an external source allows muscles to be more fully saturated with phosphocreatine, which translates into a real improvement in physical performance. This is why creatine is an important ingredient in the range of brands targeting active consumers.
The raw food platform FDCM.eu is entering the market with a new product – creatine powder. The supplement comes directly from a certified factory, without the involvement of intermediaries. This way, we can offer the highest quality at a fair price, and you can be sure that you are getting a pure, top-shelf product.
How does creatine work?
The mechanism of action of creatine is based on its ability to resynthesise ATP (adenosine triphosphate), the body’s main source of energy. In short, when you do intense muscle work, ATP gets depleted and creatine (in the form of phosphocreatine) helps to quickly rebuild it.
Thus:
- muscle strength increases,
- the duration of high-intensity exercise is prolonged,
- you recover faster between exercise series,
- you can train harder and longer.
What is creatine good for? Not only for athletes
Although creatine is most often associated with the gym and bodybuilding, its use goes beyond typical strength training. In practice, it is one of the most versatile supplements, with applications in various areas of health and performance. Creatine’s properties stem from its fundamental role in the energy economy of cells, especially muscle and nerve cells.
Strength training and muscle hypertrophy
Creatine has been used for many years as an effective means of promoting increases in strength, power and muscle mass. By increasing phosphocreatine stores in the muscles, it enables faster ATP resynthesis, which translates into higher energy levels during intense, short-term efforts. Studies show that regular supplementation can lead to a 5-15% increase in strength and increased lean body mass in exercisers.
Endurance sports and regeneration
Although creatine is mainly associated with anaerobic exercise, there is increasing evidence of the supplement’s positive effects in endurance sports. For those training in long-distance running or team sports (e.g. football), taking creatine can improve the rate of recovery, reduce power loss during repetitive efforts and reduce muscle micro-trauma. In addition, creatine has a beneficial effect on the energy metabolism of cells, which is important especially during high training loads.
Recommended reading: Creatine – before or after training? Find out the best time for supplementation
Brain health and cognitive function
An increasing number of studies are looking at the effects of creatine on the nervous system and cognitive function. Like muscles, the brain uses significant amounts of energy, and creatine as an energy buffer can support cognition, concentration and memory.
In studies, improvements in mental test scores have been observed in creatine users, especially under conditions of sleep deprivation, metabolic stress and among the elderly. Creatine may also have a neuroprotective effect by reducing oxidative stress and stabilising mitochondria, the energy centres of cells.
Recommended reading article: How does creatine affect the brain?
Support for the elderly
The ageing process is associated with a natural decrease in muscle mass and strength, leading to a reduced quality of life. Research shows that creatine supplementation combined with physical activity can counteract such changes.
For older people, improvements in lower limb strength, functional capacity and increased lean body mass are observed. In this way, creatine can support the independence of seniors and prevent falls and injuries.
Medical applications
Creatine is also being investigated in the context of the treatment of various neurodegenerative conditions. Experimental studies have shown that it may have supportive effects in Parkinson’s disease, amyotrophic lateral sclerosis (ALS), Huntington’s disease and even depression.
The mechanisms are related to creatine’s effects on mitochondrial function, neuronal protection and increased energy availability in nerve cells. Although the results of some studies are still inconclusive, creatine is gaining increasing recognition as a complementary component of therapies to support the nervous system.
Recommended reading article: When does creatine take effect?
Types of creatine – what do you need to know?
There are several types of creatine on the market, each with slightly different properties and bioavailability.
| Type of creatine | Features | Advantages | Disadvantages |
|---|---|---|---|
| Creatine monohydrate | The most studied, classic form; usually occurs as creatine powder or capsules | – best price/effectiveness ratio, – very well researched, – effective for most people |
– may cause water retention in some people, – occasional stomach problems |
| Creatine hydrochloride | More soluble form with lower daily dose | – very good solubility – less risk of bloating and water retention |
– less testing than monohydrate, – higher price |
| Creatine malate | Creatine combined with malic acid to support energy production | – may improve aerobic capacity – less risk of stomach problems |
– fewer clinical trials, – more expensive and less available |
| Creatine citrate | Compound of creatine and citric acid, well soluble | – good solubility in water, – may promote regeneration |
– lower concentration of creatine per serving, – requires a higher dose to produce effects |
The best choice for most users is creatine monohydrate, which is the most studied, effective and economical.
How to use creatine?
Creatine supplementation can be done in two ways:
- with a loading phase: a dose of 20 g per day (divided into 4 portions) is used for 5 – 7 days, after which you switch to a maintenance dose of 3 – 5 g per day,
- without a loading phase: supplementation consists of a daily intake of 3 – 5 g, leading to a gradual saturation of muscle creatine over several weeks.
How to dose creatine? The most important thing is to take creatine regularly – every day, even on non-workout days. This can be done both before, during and after training. A meal containing carbohydrates aids the absorption of the supplement, as insulin increases the transport of creatine into the muscles.
Many people wonder whether creatine should be taken daily. The answer is yes – daily supplementation is recommended, both on training and non-training days. This way, the concentration of creatine in the muscles remains at an optimal level, which promotes improved performance and more effective recovery.
Recommended reading article: Creatine and muscle building – how does it work?
Sources of creatine – where to find it?
Natural sources of creatine are mainly animal products:
- red meat (beef, veal),
- fish (salmon, tuna, herring),
- pork,
- poultry (chicken, turkey).
Only about 1-2 g of creatine per day is provided with food. Therefore, supplementation is a more effective way to achieve optimal levels of this compound in the body.
Creatine – side effects and contraindications
Although creatine is considered one of the safest supplements, it can cause the following side effects:
- water retention,
- stomach problems (at high doses),
- weight gain (resulting from water and muscle growth).
Contraindications to its use include:
- kidney disease (especially with already existing kidney failure),
- use not in accordance with medical advice
- pregnancy and breast-feeding (insufficient studies)
For healthy individuals, creatine is safe, even with long-term use.
Creatine powder or other forms?
Creatine is available on the market in powder, capsules, liquid or tablets. The former is the most common choice, due to:
- cost-effectiveness,
- easy to control the dosage,
- ease of mixing with beverages.
A new product on the FDCM.eu platform, creatine in cans is a combination of convenience and quality. The free-flowing form in elegant packaging is the ideal option for those who value aesthetics, functionality and product purity.
Creatine – a proven supplement with proven effectiveness at FDCM.eu
Creatine is one of the best researched dietary supplements that delivers real results – it increases strength, promotes recovery and can even improve brain function. The canned creatine you find at FDCM.eu comes directly from the factory, without intermediaries.
This is ideal for partners who value efficiency and competitiveness in the supplement industry. Cooperation with FDCM.eu is a guarantee of stable supplies, expert support and products that meet the highest standards – which translates into customer trust and sales success.
Bibliography:
- Bender, A., et al. (2006). Creatine supplementation in Parkinson disease: A placebo-controlled randomized pilot trial. Neurology, 67(7), 1262-1264.
- Branch, J. D. (2003). Effect of creatine supplementation on body composition and performance: A meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism, 13(2), 198-226.
- Forbes, S. C., Candow, D. G., Ferreira, L. H. B., & Souza-Junior, T. P. (2022). Effects of creatine supplementation on properties of muscle, bone, and brain function in older adults: A narrative review. Journal of Dietary Supplements, 19(3), 318-335.
- Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (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.
- Roschel, H., Gualano, B., Ostojic, S. M., & Rawson, E. S. (2021). Creatine supplementation and brain health. Nutrients, 13(2), 586.
- Tarnopolsky, M. A., & Beal, M. F. (2001). Potential for creatine and other therapies targeting cellular energy dysfunction in neurological disorders. Annals of Neurology, 49(5), 561-574.
