Creatine: significance, effects & intake

Even the harshest critics agree on the benefits of creatine monohydrate. Here are 9 important facts that show why creatine should be part of your training routine.

Creatine monohydrate, or creatine for short, is a substance produced naturally in your body in your liver, kidneys and pancreas. It consists of amino acids (glycine, arginine and methionine) and provides you with energy for your gains. An athlete weighing 70 kg has around 120-140 g of creatine. More than 90% of this is stored in their skeletal muscles.

Takeaway 1: Creatine is a substance produced naturally by the body that is mainly stored in your skeletal muscles.

The European Food Safety Authority (EFSA) is the incorruptible authority on food safety issues and says: Creatine is not only an effective, safe supplement, but has also been proven to help athletes improve their training.

The higher the creatine concentration in the muscles, the more energy they can produce. Therefore, more creatine (at least 3 grams/day according to the EFSA) over a longer period of time increases the short-term performance of the muscles during periods of high stress.

Creatine increases physical performance during speed training as part of short-term, intense physical activity.

Creatine can make a decisive difference, especially when you are pushing yourself to the limit. Creatine helps you overcome your performance plateau.

Takeaway 2: The fact that creatine increases training performance is scientifically recognised by the EFSA and is considered undisputed.

To benefit from creatine, you need to permanently increase your blood creatine levels: take it daily for approx. 3-6 months, with plenty of fluids, as the substance binds water. It is best to take it with fruit juices, as they transport creatine into the cells particularly quickly.

It is best to integrate the supplements into your daily routine immediately after waking up or take them before training – this way, you are less likely to forget.

Takeaway 3: To benefit from the effects of creatine, you should supplement it daily (before exercise or after waking up) for 3-6 months.

That depends on your diet: beef-loving strength athletes can fill their creatine stores by 10-20% with 3g of creatine per day, while vegetarians can fill them by up to 40%, says Prof. Theo Wallimann. More than the 3-5g per day recommended by EFSA and many manufacturers is therefore conceivable for vegetarians and vegans, but tends to be pointless for everyone else. Once the stores are full, the rest is simply excreted.

Takeaway 4: 3 grams of creatine per day taken over a longer period of time, in addition to a balanced diet, will provide you with optimal support.

While amino acids are only found in trace amounts in fruit and vegetables, meat and fish are real creatine bombs. Herring ranks first, with 7-10g of creatine per 100 grams, followed by pork, beef and fish such as salmon, tuna and cod. Vegetarians and vegans therefore have a slightly harder time. But: ESN Ultrapure Creatine Powder is 100% vegan!

Takeaway 5: Creatine is mainly found in foods such as meat and fish, but it is also available in vegan form, with 100% vegan creatine powder, e.g. from ESN!

3g of creatine daily – vegans and vegetarians may take a little more (5g). So far, so good. But is it possible to overdo it?

The recommended intake period of 3-6 months and 3g per day are not arbitrary. If you supplement creatine for a long period of time in excessive amounts, it can have side effects.

Here is a negative example: you overdo it and take 20g of creatine a day for 3 weeks. The result: your body may react with diarrhoea, nausea and vomiting. However, if you stick to 3g per day, scientists agree that nothing bad will usually happen to you.

Does creatine also cause kidney damage? It is true that a certain amount of creatine in your body is broken down into creatinine and then excreted by the kidneys. However, if you stick to the recommended intake and do not suffer from kidney disease, you do not need to worry: creatine in moderate amounts is harmless to healthy kidneys. If you want to be 100% sure, we advise you to discuss any questions you may have with your doctor and rule out kidney disease.

Takeaway 6: If you do not follow the recommended dosage, you may suffer from nausea, vomiting and diarrhoea. For all athletes with kidney disease: consult your doctor for advice!

Creatine binds water and can cause water retention in the body, which can lead to weight gain. The extent of this always depends on creatine intake and body type. Generally speaking, the more creatine you supplement, the more likely you are to retain water. In this case, ‘dehydration after the bulking phase’ applies!

Takeaway 7: Creatine can lead to weight gain due to its water-binding properties.