Creatine is a naturally occurring substance stored in the body, especially in the muscles, where it plays a central role in supplying energy to muscle cells. It is produced from the amino acids glycine, arginine, and methionine in the liver, kidneys, and pancreas. Dietary creatine comes primarily from meat and fish. In sports nutrition, creatine - especially creatine monohydrate - is used to enhance physical performance during explosive and strength training. It is one of the best-researched and most effective dietary supplements for muscle growth and strength gains.

Creatine enhances physical performance during short-term, high-intensity exercise such as weight training or sprints. It promotes the production of ATP (adenosine triphosphate), the primary energy source in muscle cells, allowing you to train harder and longer. Creatine also supports muscle growth by improving cell hydration and increasing muscle volume. Many athletes also report faster recovery after training. In short: Creatine naturally boosts strength, performance, and muscle growth.

The most extensively researched and recommended form of creatine is Creatine Monohydrate, particularly in Creapure®-quality from Germany. It stands out for its:

• Highest purity and safety
• Very good bioavailability
• Numerous clinical studies on its effectiveness
• Excellent value for money

Other forms, such as creatine HCL or creatine ethyl ester, are often marketed as “more modern,” but studies show no clear advantages over high-quality monohydrate—and they usually cost significantly more.

Bottom line: If quality and effectiveness matter, choose Creatine Monohydrate (e.g., Creapure®).

How much creatine per day at 70 kg body weight?

The following recommendation applies to someone weighing 70 kg:

• Maintenance phase: 3–5 g of creatine monohydrate daily is plenty, regardless of body weight.
• Loading phase (optional): For 5–7 days, take 0.3 g per kg of body weight daily → approx. 21 g/day divided into 3–4 servings.
• After that, the regular maintenance dose (3–5 g/day) is sufficient.

A loading phase isn’t essential—taking 3–5 g daily also fully saturates muscle stores within 3–4 weeks.