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Creatine Monohydrate (Creapure®)

Creatine Monohydrate (Creapure®)

100% creatine monohydrate in powder form with Creapure® brand creatine.


Informed Sport Informed Sport (Doping Free)
Lab Guaranteed Composition Lab Guaranteed Composition
Main Pollutants Free Main Pollutants Free
Vegan Vegan
Gluten Free Gluten Free
Good Manufacturing Practices Good Manufacturing Practices
Not Genetically Modified Not Genetically Modified
Not Flavoured Not Flavoured
€32,95 EUR
€32,95 EUR
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WHAT IS CREATINE?

Creatine is a compound found naturally in muscle cells. It provides immediate energy during high intensity exercise, but its storage capacity in muscles is limited; enough to perform 8-10 seconds at maximum intensity.

Creatine monohydrate is a supplement that can increase creatine stores and thus improve performance during high-intensity exercise (1)1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18..

In addition, a small amount of creatine is also present in the brain, where it is used to support energy production. This creatine can be increased by supplementation with creatine monohydrate. The benefits on brain function include improved cognitive performance and in the case of mild brain injuries (mTBI/concussion), reduced damage and faster recovery time (2)2. Roschel H et al. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586..

 
 

WHY DID WE CHOOSE CREAPURE® CREATINE MONOHYDRATE?

Creatine monohydrate is the most widely studied form of creatine and has been proven to provide the greatest benefits associated with its use (3)3. Jäger R et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 May;40(5):1369-83..

The Creapure® brand guarantees maximum purity by analytically controlling each batch before it is shipped. Creapure® is the only creatine produced in the Western Hemisphere under European standards.

All steps in the manufacturing process are continuously monitored and documented, resulting in consistent and reliable quality.

 
 

HOW TO USE CREATINE?

Based on current scientific research (4)4. AIS Sports Supplement Framework Creatine Monohydrate. Australian Institute of Sport. 2021., our nutrition team recommends using the following protocols to maximize the benefits of this supplement:

1. Pre-loaded protocol (short): Take 5g of creatine 4 times a day (or 0.3g/kg/day) for 5 days.
2. Protocol without pre-loading (long): Take 3-5g of creatine a day (or 0.03g/kg/day) for 20 days.

Both protocols should be followed by a maintenance dose of 3-5g creatine daily (or 0,03g/kg/day)

With both protocols, the same levels of creatine reserves are reached. (Saturation levels are more quickly achieved with the Pre-loaded protocol [5]5. Hultman E et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996 Jul;81(1):232-7.).

It is necessary to consider the impact on your performance that the potential weight gain of 1 to 2 kg caused by fluid retention may have. This weight gain can be avoided/decreased by omitting the pre-loading dose.

After cessation of creatine supplementation, muscle creatine levels and body mass return to their initial levels in 4-6 weeks.

Regarding possible adverse effects: There is no evidence of adverse effects associated with long-term creatine supplementation (4 years) when using adequate doses in healthy individuals (1)1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18..

 
 

BENEFITS OF CREATINE SUPPLEMENTATION

The benefits associated with the use of creatine monohydrate are numerous according to the most recent scientific evidence:

Sports performance:

– Maximal high intensity exercises (<30 s): Higher peak and average power; lower fatigue. Higher speed/lower time to complete a fixed distance (1)1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18..
– Strength exercises: Increased total lifting volume, greater number of repetitions with a given weight, greater strength, and greater lean body mass (6)6. Rawson ES et al. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31..
– Sprints during or after resistance exercise: Increased power and speed; decreased fatigue and time to complete a fixed distance (1)1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18..
– Rehabilitation after periods of inactivity: Improved maintenance of muscle mass, strength, and endurance. Maintenance or an increase of muscle creatine and GLUT4 transporters; increased muscle glycogen and increased growth factor expression (7)7. Rawson ES et al. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):188-199.

Cognitive performance (8)8. Dolan E et al. Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci. 2019 Feb;19(1):1-14.:

Improves cognitive processing, especially when there are brain energy deficits induced by acute stressors such as sleep deprivation and/or exercise or chronic ones such as depression, aging, etc.

In addition, it improves different aspects of concussion (mTBI) such as behavior, headaches, dizziness and fatigue.

BIBLIOGRAPHIC REFERENCES

1. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18.

2. Roschel H et al. Creatine Supplementation and Brain Health. Nutrients. 2021 Feb 10;13(2):586.

3. Jäger R et al. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011 May;40(5):1369-83.

4. AIS Sports Supplement Framework Creatine Monohydrate. Australian Institute of Sport. 2021.

5. Hultman E et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996 Jul;81(1):232-7.

6. Rawson ES et al. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31.

7. Rawson ES et al. Dietary Supplements for Health, Adaptation, and Recovery in Athletes. Int J Sport Nutr Exerc Metab. 2018 Mar 1;28(2):188-199.

8. Dolan E et al. Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci. 2019 Feb;19(1):1-14.