Powerful natural form of multifunctional body fuel
Creatine is a small, amino acid like substance which occurs naturally in the human body. Acting as an energy carrier, creatine is essential for the transport of energy within muscles, brain and other tissues.
The sole source of energy for all of the body’s cells is adenosine triphosphate (ATP). During intensive exercise, the consumption of ATP in muscle tissue can increase twenty-fold in a few seconds. ATP would be sufficient for only one or two seconds during maximum exertion. For this reason, muscle tissue needs substances for building up ATP and delivering full power. One of these substances is creatine and the high-energy molecule phosphocreatine, respectively.
With a mixed diet including meat and fish people generally cover maximal half of their daily creatine requirement. The rest is made by the human body. Changing lifestyles and eating habits may lead to reduced creatine intake and a lower concentration of creatine in the muscles. For example, vegetarians have a lower creatine pool than people on a mixed diet including meat and fish.
Creatine has been scientifically proven to increase physical performance during short-term, high-intensity, repeated bouts of exercise. Therefore, creatine has won an article 13 health claim in Europe.
The most common and best studied form of creatine is creatine monohydrate. It is widely taken as dietary supplement – especially among sportspeople. Typical sports for creatine application are e. g. power sports, football, rugby, ice hockey, cycling, track and field, biathlon and skiing.
However, the application of creatine is not limited to sports. Creatine is intensely researched for its beneficial effects for a healthier ageing, memory function and various therapeutic uses.
As a dietary supplement creatine monohydrate is approved by health regulators worldwide. It is known to have no harmful effects when properly manufactured and taken at the recommended dose of 3 g per day.
Creatine is usually taken over a fairly long period, either with intermittent breaks or continuously. For this reason, quality and purity as well as the source of the creatine should be an important consideration in selecting a product.