An article by Michaela Mayr,
certified nutrition trainer:
https://www.michaelas.net

Creatine monohydrate: more than just a supplement for competitive athletes

Creatine powder was once a well-kept secret among athletes. Today it is one of the best researched and most effective supplements on the market. But why should not only competitive athletes, but also beginners and people who want to improve their mental performance, consider creatine monohydrate?

We asked Michela Mayr, a qualified nutrition coach, to answer the most important questions about taking creatine and its benefits.

What is creatine?

Creatine is a substance produced naturally in the body, mainly in our muscles, where it provides quick energy. It plays an important role in supplying energy to muscle cells, especially during short, intensive efforts such as weightlifting or sprinting.

Our body produces creatine itself from three amino acids (arginine, glycine and methionine). We can also obtain creatine by eating meat and fish.

When we take creatine as a dietary supplement, such as powder or capsules, the creatine store in our muscles increases. There it becomes creatine phosphate, which can quickly release energy when the muscles need it.

The benefits of creatine monohydrate at a glance

  • Improved athletic performance, especially for beginners
    Studies show that beginners in particular can make considerable progress through creatine supplementation. A meta-analysis published in the Journal of the International Society of Sports Nutrition shows that creatine increases maximum strength, sprint performance and muscle mass.

    Michaela Mayr’s tip: “Ideally, creatine should be taken directly after training, when the muscles are particularly receptive.”

    Products from the EU are recommended, such as Creapure® creatine monohydrate, which is particularly well-known for its purity and is subject to the strictest quality tests.

  • Positive effects on brain function
    Studies suggest that creatine supplementation can improve cognitive performance and short-term memory, especially during stressful tasks and sleep deprivation. Research is also being conducted into therapeutic applications of creatine for depression. Initial results show that creatine can alleviate the symptoms of depression, especially in combination with other antidepressants. The article provides a comprehensive overview of the current research results.
  • Further health benefits
    In addition to performance enhancements, creatine also offers health benefits. There is evidence that creatine has anti-inflammatory properties and improves glucose metabolism.

Use and dosage

Different doses are recommended depending on the supplier. According to the latest findings, a continuous daily intake of three grams of creatine makes the most sense. Creatine can simply be taken with water.

Michaela Mayr’s tip: “Mixing it with fruit juice can improve absorption, as the sugar it contains increases insulin levels and thus facilitates the transport of creatine into the muscle cells.”

We recommend creatine monohydrate in powder form. It is the best researched form and is easy to integrate into your daily diet.

When buying creatine monohydrate, you should pay attention to purity and quality. Products from European production, such as the creatine monohydrate powder without additives from Creapure®, are known for their high purity and are subject to strict tests.

Conclusion

Creatine is far more than just a supplement for competitive athletes. It offers multiple benefits for fitness, cognitive function and general health. Scientific research confirms the effectiveness and safety of creatine, especially when taken in the correct dosage.

Tip from Michaela Mayr: “As with any dietary supplement, the dose makes the poison. Excessive intake or improper use can lead to side effects such as diarrhea and stomach problems. It is therefore important to stick to recommended dosages and use high-quality products.”

Remember that while creatine can improve your athletic and mental performance, it is not a substitute for a balanced, protein-rich diet. With proper use and high-quality products, you can enjoy the many benefits of creatine and reach your full potential. Whether you are just starting to train or are an experienced athlete, creatine can help you achieve your goals faster and more efficiently.

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An article by Michaela Mayr, certified nutrition trainer:
https://www.michaelas.net