Creatine is a naturally occurring substance that is stored in the body - primarily in the muscles - and plays a central role in supplying muscle cells with energy. It is produced from the amino acids glycine, arginine, and methionine in the liver, kidneys, and pancreas. Through the diet, creatine is mainly obtained from meat and fish. In sports nutrition, creatine - particularly creatine monohydrate - is used to increase physical performance during explosive-power and strength training. It is one of the most extensively researched and effective dietary supplements for muscle building and strength gains.

Creatine enhances physical performance during short-term, high-intensity activities such as strength training or sprints. It promotes the production of ATP (adenosine triphosphate), the primary energy source in muscle cells, allowing you to train harder and longer. Creatine also supports muscle growth by improving cellular hydration and thereby increasing muscle volume. Many athletes also report faster recovery after training. In short: Creatine naturally boosts strength, performance, and muscle growth.

The best-researched and recommended form of creatine is Creatine Monohydrate, especially in Creapure®-quality from Germany. It stands out for:

• Highest purity and safety
• Very good bioavailability
• Numerous clinical studies demonstrating its effectiveness
• Optimal value for money

Other forms, such as Creatine HCL or Creatine Ethyl Ester, are often marketed as “more modern,” but studies show no clear advantages over high-quality monohydrate - yet they usually cost significantly more.

Conclusion: Those who prioritize quality and effectiveness should choose Creatine Monohydrate (e.g., Creapure®).

How much creatine per day at a body weight of 70 kg?

For a person weighing 70 kg, the following recommendation applies:

• Maintenance phase: 3–5 g of creatine monohydrate daily is more than sufficient, regardless of body weight.
• Loading phase (optional): For 5–7 days, 0.3 g per kg of body weight daily → approx. 21 g/day divided into 3–4 doses.
• After that, the normal maintenance dose (3–5 g/day) is sufficient.

A loading phase is not strictly necessary – even with a daily intake of 3–5 g, muscle stores become fully saturated within 3–4 weeks.