- One of the best dietary supplements - creatine.
- The different forms of creatine
- That's why you should support your body with creatine monohydrate
- Creatine monohydrate - big effect, small portion
If you are athletic or put special emphasis on the health of your body, you have certainly heard one or the other time about creatine as a dietary supplement. What exactly creatine is good for and whether you should also take it, we explain in this article. There is also often talk of unpleasant side effects that the supplement is supposed to cause. We give you an all-round view of creatine monohydrate and its effect on your body.
One of the best dietary supplements - creatine
While creatine is on everyone's lips as a dietary supplement in the fitness world, what exactly is behind the substance that is often offered in both powder and capsule form? - Creatine is a molecule that the body produces itself from the amino acids glycine and arginine. Creatine is also found in foods such as meat or fish, which means that it can be absorbed in small amounts through everyday food. If you are a vegetarian or vegan, you will most likely have less creatine in your body if you do not currently take it in the form of a supplement.[¹]
In the form of creatine phosphate, it plays an important role in cellular energy production as it is involved in the formation of ATP - the main source of cellular energy.[²] Creatine is not only consumed worldwide, making it one of the best-selling supplements, but it is also one of the most researched supplements on the market. This information is derived from various studies that have come to the same conclusions regarding creatine monohydrate and its effects.
These are the different forms of creatine
Like other supplements, creatine comes in different forms such as creatine hydrochloride, creatine monohydrate, creatine pyruvate, liquid or buffered creatine, and more. With such a large number of variants, it is perfectly normal to lose track at some point and not know exactly which one provides the best support for you. So that you no longer have question marks in your head and know exactly which form is best suited to your goal, we enlighten you:
Creatine Monohydrate, among the available forms, is the one that has been studied the most and to date has shown the best effect. The form of creatine recognized by food authorities is also the monohydrate and also the Food Safety Authority confirms the positive influences only in relation to it. Like our ESN Ultrapure Creatine Monohydrate, in most cases it consists of a micronized, extremely fine high-quality powder that has a very good water solubility. Better water solubility in turn leads to your body being able to absorb the creatine better.[³] Creatine forms that do not contain a water molecule, but consist of 100% creatine molecules, are thus processed more slowly by the body. If you generally prefer to use capsule products, our creatine capsules can support you optimally.
In the muscles, about 95% of the creatine supplied is stored in the form of phosphocreatine. The remaining five percent is available for the liver, brain and kidneys.[⁴] Studies have found that the increased phosphocreatine storage in the brain can improve the health of the latter and prevent neurological diseases.[⁵] [⁶] [⁷] [⁸] [⁹]
This is why you should support your body with creatine monohydrate
As you know by now, creatine in the form of creatine phosphate plays a crucial role in your cellular energy production because it is involved in the formation of ATP. Due to increased stores of pospohocreatine, your body can produce more ATP, which in turn allows you to perform better during exercise.[¹⁰] Especially for muscle building creatine monohydrate shows a special effect:
The increased ATP production allows you to work harder, which means you can achieve more volume in a single training session. This in turn is the key factor for your long-term muscle growth.[¹¹] Satellite cells, which are responsible for repairing your muscles, also receive better signals, so the regeneration and building of your muscles is faster.[¹²] Anabolic hormones such as IGF-1 - an essential factor in controlling cell growth - are increased by creatine intake.[¹³] Furthermore, the water content in your muscle cells increases, resulting in a cell volume effect.[¹⁴] This means that your muscles look "pumped up" - i.e. bigger - as soon as they are saturated with water. According to various studies, creatine monohydrate also ensures that protein breakdown is reduced. Thus, less of your muscles are broken down and in the long run, a higher total muscle mass can remain.[¹⁵] Myostatin is known to slow or even inhibit muscle growth. Another positive effect of creatine is that your myostatin levels are lowered, so your muscle growth potential can be further increased.[¹⁶]
More than 1000 studies show that creatine is a top supplement for improving your workout performance. Creatine Monohydrate enhances physical performance during high-speed, short-term exercise and may also increase the effect of strength training on muscle strength in adults over the age of 55. The fact that creatine monohydrate has these positive effects is even confirmed by the Health Claims Regulation.
Furthermore, some studies have shown, for example, that strength gains can be increased by an average of about ten percent as part of a strength training program.[¹⁷] Specifically, based on two exercise executions, the bench press has been shown to increase strength by five percent and squats by eight percent.[¹⁸] [¹⁹] Because of the improved training performance, you should be aware that weight gain is not unlikely due to the storage of water (cell swelling) and the increased muscle development.
In addition to the muscular benefits, researchers have found that taking creatine can reduce your mental fatigue.[²⁰] You can take advantage of this effect especially in your training, because we often get in our own way when we don't trust ourselves enough. Nevertheless, pay attention to a proper exercise execution so that you do not injure yourself.
Creatine monohydrate - big effect, small portion
With just three grams of creatine monohydrate per day, you can most likely do great things in the long run. Only a very small percentage of people don't get any other benefit from using creatine. Especially if you don't eat much meat and fish, or even if you are vegetarian or vegan, it can be beneficial to give your body creatine in the form of a supplement. Based on a lot of research, creatine monohydrate is one of the safest supplements. As long as you follow the consumption recommendations, it is very unlikely that side effects such as stomach discomfort will manifest. Other risks and side effects have not been noted at any time in connection with creatine monohydrate intake.
Creatine monohydrate works well as a dietary supplement and even if you are not a vegetarian or vegan, it can increase the creating content of your muscles by up to 40%.[²¹] [²²] [²³] Besides the benefits for your (strength) training, it can also have a positive effect on brain health, high blood sugar and fatty liver. With so many benefits and no side effects, we can definitely recommend creatine monohydrate supplementation!
Good to know: Because we have been researching, developing and manufacturing to the highest quality standards in our own laboratories since 2005, there are no concerns about the value of our products. We stand for quality, purity and safety. However, if you want additional assurance, our ESN Creapure® Creatine Monohydrate may be just the right creatine product for you, as it is also Creapure®-certified. Creapure® is a German brand of pure creatine monohydrate that guarantees high quality products, as Creapure® is manufactured exclusively in the purpose-built production facility in Trostberg, Germany. It is the best researched creatine and thus definitely safe and effective at the same time.[²⁴] Profit and convince yourself by integrating one of our Creatine Monohydrates into your daily routine.