Creatine monohydrate
Creatine monohydrate is one of the most researched dietary supplements in the sports world. It is widely used by athletes and sportspeople who want to support their performance during short, intense efforts. This article explains what creatine monohydrate is, how it works in the body, and what recognized effects it can have when used according to scientifically established guidelines.
Creatine is a substance that occurs naturally in the body and is partly obtained through diet, particularly from meat and fish. The majority of the creatine supply is located in the skeletal muscles. Creatine monohydrate is the most widely used and researched supplement form of creatine. It is creatine bound to a water molecule, making it stable and highly soluble.
Creatine plays a role in the energy supply of the muscles. During short, intense bursts of effort, the body uses ATP (adenosine triphosphate) as a direct energy source. Creatine phosphate, formed from creatine, helps to rapidly replenish ATP, allowing muscles to sustain this effort at a high level for a little longer.
The European Food Safety Authority (EFSA) has approved one health claim for creatine:
"Creatine increases physical performance during successive short, high-intensity exercises."
Condition: the beneficial effect is obtained with a daily intake of 3 grams of creatine.
Dosage: 3–5 g creatine monohydrate per day.
Creatine monohydrate can be dissolved in water or fruit juice and taken at any time of the day. Consistent daily use is more important than the exact time.
Creatine monohydrate is a simple, well-researched supplement that contributes to better physical performance during repeated short, intense efforts when used daily in an amount of 3 g. It is therefore a popular tool for athletes and sports enthusiasts who wish to optimize their performance within this specific domain.
