What is creatine?

Creatine is a substance produced by the body from three amino acids: arginine, glycine and methionine. Processes in the body convert it into ATP (adenosine triphosphate) which is used to produce movement and power. Creatine allows you to train harder and more intensively, so that muscle growth takes place earlier, which is why it is so popular with strength athletes. Creatine improves your performance during explosive power efforts, successive series of short, high-intensity exercises in strength and endurance sports. It is important to combine the creatine with proteins, since your muscles have to recover in time and also have to endure more due to the effort.

How exactly does creatine work?

Before you buy creatine, it is of course important to know what it does exactly and what its effect is. When the body absorbs creatine from food or creatine supplements, it is largely converted into creatine phosphate. Its task is to transport the energy supplier ATP (adenosine triphosphate) to the muscle cells of the fast type II fibers. A phosphate molecule of ATP is used for a muscle contraction. As a result, ATP is converted into ADP (adenosine diphosphate). Unfortunately, ADP cannot be used for energy.

ATP can be supplemented with carbohydrates, fats, proteins or creatine phosphate. When you have more creatine phosphate in the body, the stamina will be just a little longer. The body cannot store more than 5 grams of creatine per day. Therefore, the performance increase has a natural limit. Every body reacts differently to creatine, so the effects differ per person.

How to use creatine?

We at House of Nutrition advise to use creatine for a maximum of 6-8 weeks in a row. After that you should take a rest period of 6 weeks. After those 6 weeks you can start the process again from the starting point. The so-called 'charging phase' is very important here.

What types of creatine are there?

The most popular creatine is creatine monohydrate. This is because it is the purest form of creatine and is easily absorbed by the body. Everyone's body is different, so it may be that a different form of creatine works better for you. For example, try Kre-Alkalyn Xtreme from Performance Sports Nutrition. Kre-Alkalyn is incorporated on a different basis. In this variant, the PG value is lowered, so that creatine is absorbed more effectively and at the same time is less taxing on the body, such as the liver.

Or experience the benefits of a creatine blend such as Creaport from Nutrend . This is also called a human. The advantages of this are that it is a combination of BCAA or EAA. So you only have to buy a supplement that provides you with creatine and amino acids at the same time.

buy creatine

With the creatine supplements that you buy at House of Nutrition, you get the best out of your training. We offer formulas that are enriched with L-Arginine, Citrulline Malate and the patented Kre-Alkalyn® and Creapure®. More than 35 years of craftsmanship has ensured that we have the best knowledge in-house. Start here, end stronger!