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In the case of a grown man, the amount of creatine in the body lying in the body is about 4 grams per kg of muscle mass in the resting state. The adenosine triphosphate for ATP is the energy source from creatine that is needed by the muscles (also the brain) for their work. Adenosine triphosphate can also be obtained from the body from other sources, e.g. Carbohydrates, proteins and fats, but this process takes longer than the production of ATP from creatine. A high level of creatine helps to increase the short-term performance (the power level). In the plain text, this means that a bodybuilder can create more repetitions with a higher weight, for example, a persistant sportsman e.g. Runners can enter more intense sprints. Also, the regeneration phase between the individual training units is shorter.

Creatine was discovered in a meat broth in 1832 by the Frenchman Michel Eugène Chevreul. It occurs in vermin (meat and fish). The name Creatine is derived from the Greek term Creas, which means “meat”.

When the power-boosting effect of creatine was recognized in the 1970s, athletes and bodybuilders began to consume large amounts of meat in order to keep creatine levels in their bodies at a high level. It was not until many years later in the 90s that it was discovered that only with creatine monohydrate the desired performance could be achieved. This was the beginning of the triumph of the creatine supplements (food supplements). Today, it is the most sold food supplement for athletes.

On the one hand, creatine is absorbed via the food (meat, fish, supplements) and on the other hand is formed by the body itself in the pancreas, liver and kidneys and stored in the muscles. The body can only store a certain amount of creatine. The amount stored in the human body is about 120-150 grams.
The required daily intake of creatine is between 2 and 4 grams. The body takes about half of it needed from meat and fish of the daily food. 1 – 2% of the creatine is excreted per day as creatinine via the kidneys with the urine again.

By taking creatine, the creatine reserve in the muscles can be increased by 20 – 35%. However, the body can only store a certain amount of creatine. Therefore, it makes no sense to take it in high doses, because the too much taken creatine is excreted through the kidneys again.

How well a creature works depends on the basic habits of each individual. A vegetarian or vegan generally reacts more strongly to a creatine, because it has a lower creatine level due to its diet (no meat). The vegan / vegetarian will therefore experience a higher increase in strength than a sportsman who already has a nearly optimal diet before the creatine.

Creatine is also not a miracle, which can cause muscle growth by mere ingestion. Important is (as with almost all food supplements / supplements) with a creativity, which is trained accordingly intensively. It is true that after the loading phase of the cure, the muscles are still larger and fuller in most cases, but this effect, caused by water deposits, is lost after the course of the cure.

Therefore, creatine is used to train harder, thereby stimulating muscle growth. These muscles are retained even after the use.

Creatine is not an anabolic steroid, but a widespread and non-dangerous dietary supplement. Even an intake over a longer period of time (duration support) is now classified as harmless, since it is not a hormone-like substance and therefore no receptor saturation can occur.

Side effects:

By taking creatine, an average body weight of 1-3% increases. This weight increase results from the increased water storage in the muscle cells.

A further side effect is diarrhea and bloating. Muscle cramps may also occur, which, however, can be counteracted by the supply of sufficient water and gastricium.

Drinking too little can lead to kidney and liver damage as well as muscle cramps. Further creatine information is available at

The EFSA – The European Food Safety Agency published an opinion in 2004 that showed a daily intake of 3g creatine is highly risk-free. It was presumed to be pure creatine. Pure creatine is 99.95% free of impurities with dicyandiamide derivatives, dihydro-1, dihydro-3, dihydro-5-triazine derivatives, and heavy metals.

Application / dosage:

In the first week (the so-called loading phase), a dosage of approx. 12 – 20 grams distributed to 4 doses per 3 – 5 grams of creatine monohydrate is common.

In the second to 4/5 or 6 weeks, depending on the duration of the cure, the dosage is between 2 and 3 grams of creatine monohydrate per day divided into 2-3 doses.

Please note that sufficient water is drunk during the workout. With a body weight of 80kg an average of 4-6 liters per day is necessary. This should be adapted to the water loss and the training intensity.

It is not advisable to use diuretics during a workout as well as excessive consumption of alcohol and caffeine products, since they have a dehydrating effect and counteract water absorption.

After a cure, a break of 4 – 8 weeks is recommended.

Availability / Prices:

Creatine is a legal food supplement and can be obtained in many onlineshops and shops.

It is very well available and costs per KG (1000g) active substance creatine monohydrate between 50 and 120 euros.

The purity is important for the products. The purity of the creatine should be 99.95%.


Creatin, creatin monohydrate, Kreatin Monohydrat

Trade Name / Manufacturer:

Creatine is offered by countless manufacturers. When buying, the purity should be at 99.95%, and the creatine monohydrate content.
The creatine monohydrate is the type of creatine needed to increase performance.

Chemical information:Kreatin - Creatine - Molekularformel

Molecular Formula: C4H9N3O2
Molecular weight: 131.133 g / mol
Monoisotopic mass: 131.069473 Da

N-amidinosarcosine, N- (aminoiminomethyl) -N-methyl-glycine, 3-methylguanidinoacetic acid

(N-methylcarbamimidamido) acetic acid