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What are the beneficial effects of creatine?

La creatine is one of the most popular supplements in the world of sport and bodybuilding, but its benefits go far beyond improving physical performance. As a sports fan or just curious, you're probably wondering: what are the real positive effects of creatine?

In this article, we explore the multiple benefits of this amazing supplement. We'll look at its role in energy production, its impact on strength and muscle growth, and its effects on cognitive function and recovery. You'll also discover how creatine can help prevent injury, improve cardiovascular health and aid weight management. Get ready to find out why creatine is so much more than just a performance booster!

Table of contents

What is creatine?

La creatine is a compound naturally present in the human body, mainly in the muscles. It plays a crucial role in energy production, particularly during brief, intense physical efforts.

Creatine is synthesised by the body from three amino acids: arginine, glycine and methionine. It is mainly produced in the liver, kidneys and pancreas. Around 95 % of body creatine is stored in the skeletal muscles in the form of creatine phosphate, ready to be used to generate ATP (adenosine triphosphate), the main source of cellular energy.

This production is said to be endogenous, and it is possible to increase creatine levels through the diet, in particular by eating red meat and fish. However, for those looking to maximise their sporting performance or muscle growth, the creatine supplements are a popular option. The main shapes available include :

  • Creatine monohydrate The most studied and commonly used form, renowned for its effectiveness and value for money.
  • Creatine HCL (hydrochloride): known for its improved solubility and faster absorption, reducing digestive discomfort for some users.
  • Other forms: creatine ethyl ester, creatine nitrate, creatine phosphate, each with specific characteristics, but often less scientifically documented.
the benefits of creatine - coloured jar

What is creatine's mechanism of action?

La creatine acts primarily in muscle cells, where it plays a key role in energy production. When it enters the muscles, it is converted into phosphocreatine. This molecule is essential for the rapid replenishment of ATP (adenosine triphosphate)the main source of energy for intense, short-term muscle contractions.

When you make an intense physical effort, ATP is broken down into ADP (adenosine diphosphate)This releases energy. Creatine, in the form of phosphocreatine, transfers a phosphate group to ADP to regenerate ATP. This process helps to maintain a high level of energy during explosive exercise.

Creatine has a significant impact on muscular energy and strength. By increasing phosphocreatine reserves, creatine makes it possible to prolong the duration and intensity of muscular effort. This translates into an increase in strength, power and endurance, which is particularly beneficial for athletes and body-builders.

Calculate your creatine dose

Your recommended dose for a weight of 70 kg

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What impact does creatine have on muscle growth?

La creatine is a powerful stimulant for protein synthesisThis is a crucial process for muscle growth. By increasing the availability of ATP (adenosine triphosphate), creatine enables muscles to produce more energy during intensive training, stimulating protein synthesis and promoting the repair and growth of muscle fibres.

One of the most notable effects of creatine is its impact on the lean muscle mass. By promoting intracellular water retention, creatine increases the volume of muscle cells, giving the impression of larger, better-defined muscles. Studies have shown that creatine supplementation can lead to muscle mass gains of 1 to 2 kg in just a few weeks.

When creatine is compared with other supplementsIts benefits become even more obvious. Unlike protein powder, which simply provides the materials needed for muscle growth, creatine directly improves muscle energy performance. BCAAs (branched-chain amino acids)Although important for protein synthesis, creatine does not have the same impact on ATP and muscle power. This is why creatine stands out as an essential supplement for athletes and bodybuilders looking to maximise their muscle gains.

What are the cognitive and neurological benefits of creatine?

La creatine doesn't just boost physical performance; it also has remarkable cognitive and neurological benefits. Studies have shown that creatine can improve memory and cognitive function. By increasing the availability of ATP in the brain, creatine supports the energy required by neurons, thus promoting better cognitive performance and a reduction in mental fatigue.

For example, research has shown that creatine supplementation can improve IQ scores and facilitate complex reasoning. It has also been associated with a reduction in mental fatigue during demanding tasks, which can be particularly beneficial for students and professionals requiring a high level of concentration.

hand gripping protein powder

What are the benefits of creatine for recovery and injury prevention?

La creatine plays a crucial role in the reduced post-exercise muscle damage. By facilitating the regeneration of ATP, it allows muscles to recover more quickly after intense effort. This reduces the build-up of lactic acid, minimising muscle pain and inflammation.

What's more, creatine accelerates muscle recovery by increasing intracellular water retentionThis provides an optimal environment for the repair of damaged muscle fibres. Athletes supplemented with creatine often observe a significant reduction in recovery time between training sessionsThis enables them to train more frequently and with greater intensity.

With regard to prevention of muscle fatigue injuriesCreatine improves muscle resistance to fatigue by providing a quick and efficient source of energy. This is particularly important for preventing common injuries, such as muscle tears or sprains, which often occur when muscles are exhausted.

What are the effects of creatine on overall health?

La creatine is not just about improving sporting performance; it also has other benefits positive effects on overall health. Research suggests that creatine may have benefits for cardiovascular healthIn particular, it reduces homocysteine, an amino acid associated with an increased risk of heart disease. In addition, it could improve endothelial function, thus contributing to better vascular health, and recent studies have shown that the possible positive results of creatine on depression.

With regard to body compositionCreatine helps to increase lean muscle mass and can help to managing weight. By increasing energy expenditure and facilitating the loss of body fat, it contributes to better body balance. Creatine also helps maintain muscle mass during periods of calorie restriction, which is essential for effective weight management.

creatine powder in a jar

Where can I buy creatine in Europe?

Our creatine monohydrate Creapure® is the purest creatine on the market, made in Germany and rigorously tested to guarantee optimum quality.

By choosing our creatine, you benefit from 3.41g of creatine monohydrate per portion, ideal for improving your physical performance, increasing your muscle mass and speeding up your recovery.

What's more, our flavoured formula offers a delicious taste for less than 4 calories per portion, making your supplementation as enjoyable as it is effective.

Studies and sources

  1. Allen P.J. Creatine metabolism and psychiatric disorders: Does creatine supplementation have therapeutic value? Neurosci. Biobehav. Rev. 2012;36:1462. doi: 10.1016/j.neubiorev.2012.03.005. - DOI – PMC – PubMed
  2. Snow W., Cadonic C., Cortes-Perez C., Roy Chowdhury S., Djordjevic J., Thomson E., Bernstein M., Suh M., Fernyhough P., Albensi B. Chronic dietary creatine enhances hippocampal-dependent spatial memory, bioenergetics, and levels of plasticity-related proteins associated with NF-κB. Learn. Mem. 2018;25:54-66. doi: 10.1101/lm.046284.117. - DOI – PMC – PubMed
  3. Forbes S., Candow D., Ferreira L., Souza-Junior T. Effects of creatine supplementation on properties of muscle, bone, and brain function in older adults: A narrative review. J. Diet. Suppl. 2021:1-18. doi: 10.1080/19390211.2021.1877232. - DOI – PubMed
  4. Ricci T., Forbes S.C., Candow D.G. Creatine supplementation: Practical strategies and considerations for mixed martial arts. J. Exerc. Nutr. 2020;3:s2.
  5. Roschel H., Gualano B., Ostojic S.M., Rawson E.S. Creatine Supplementation and Brain Health. Nutrients. 2021;13:586. doi: 10.3390/nu13020586. - DOI – PMC – PubMed
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