Are you an athlete or sportsperson who wants to improve your training and performance? Then you have come to the right place! In this blog we will explore what creatine is and why it can be a game changer for your training.

However, there is one important thing to note - not all creatine products are created equal. Many brands import their raw materials from China without properly testing them. To be sure of a high level of cleanliness, we recommend that you choose Danish brands and look for Creapure raw materials that are produced in Northern Europe. So let's dive into what creatine is and why it can be a critical factor in your training success.

What is creatine?

Creatine is a natural substance found in our muscles and plays an important role in energy production during physical activity. It is a substance that helps rebuild adenosine triphosphate (ATP), which is the primary energy source for muscle contractions. Without sufficient creatine, our muscle cells cannot produce enough energy to sustain high-intensity activities for long periods of time. This is where a creatine supplement can be beneficial.

Amino acids also play an important role in the body's muscle building and recovery. When you take a creatine supplement, it can also increase the amount of creatine phosphate in your muscles. Creatine phosphate is an energy source that contributes to muscle contractions during intense exercise. By increasing the amount of creatine phosphate in your muscles, you can experience improved strength, endurance and recovery.

By taking creatine supplements, you can increase the amount of creatine in your muscles, which can improve your performance and increase your strength. It can also help increase muscle mass and improve recovery time after exercise.

Creatine is found naturally in foods such as meat and fish. Meat, such as beef, pork and chicken, is a good source of creatine. Fish such as salmon and tuna also contain significant amounts of creatine.

Although you can get creatine from the diet, it can be difficult to consume sufficient amounts to achieve the desired benefits. Therefore, many people choose to take creatine as a dietary supplement and often via a neutral powder that is easily mixed with liquid. Although you can get your creatine from food, you must e.g. eat 1.3 kg. meat to reach the amount that is in a scoop from a food supplement.

What are the benefits of taking creatine?

Creatine is a dietary supplement often used by athletes and sportsmen to improve their performance. There are many benefits of taking creatine and here are some of them:

1. Increased muscle strength: Creatine helps increase the amount of creatine phosphate in your muscles, which can increase your muscle strength. This means you can lift heavier weights and perform more intense training exercises, which in turn can lead to greater muscle growth.
2. Improved Endurance: When you take creatine, it helps replenish the creatine phosphate levels in your muscles faster. This can help improve your endurance and reduce fatigue during exercise, allowing you to exercise for longer and at a higher intensity.
3. Increased muscle mass: Creatine can also help increase muscle mass. When you take creatine, it binds water to your muscles, which can make them look fuller and bigger. This can give you a more toned and muscular physique.
4. Faster Recovery: Creatine can help the body reduce muscle damage and inflammation after intense exercise. This means that you will experience a faster recovery and less muscle pain after intense training exercises.
5. Improved brain function : There are also some studies that suggest that creatine can have positive effects on brain function. It can improve memory, concentration and responsiveness, which can be beneficial both in training and in daily life.
6. Improved sprint performance : Creatine can also help improve your sprint performance. It can increase the explosive power and speed of the muscles, which can be crucial for achieving better results in sports such as sprint running, swimming and cycling.

Lightning Guide - How to take creatine:

If you are interested in trying creatine as a dietary supplement, here is a quick guide on how to take it:

1. Find a reliable brand that likes to use Creapure raw materials from Northern Europe to ensure high cleanliness and best quality.
2. Buy a creatine powder form that suits your needs.
3. Take a scoop (usually around 3-5 grams) of creatine powder and mix it in a liquid, we recommend water.

Why a Loading Phase with Creatine Is Not Necessary

When it comes to using creatine as a dietary supplement, many people have heard of the so-called "loading phase", where you take a large amount of creatine in the first days or weeks to build up creatine phosphate stores faster. But in fact, a loading phase is not necessary to work with to achieve the desired results.

A loading phase typically involves taking around 20-25 grams of creatine per day for 5-7 days to saturate the muscles with creatine. After this period, the dosage is reduced to the normal maintenance dose of 3-5 grams per day.

But studies show that such a loading phase is not necessary to achieve the positive effects of creatine. Although a loading phase can help fill the depots faster, it will not affect the long-term results.

When you take creatine regularly, the creatine phosphate stores will gradually fill up over time, which means that you will experience the benefits of creatine regardless of whether you have a loading phase or not.

When should you take creatine?

When it comes to the timing of creatine supplementation, there are no hard and fast rules. Some people prefer to take it before exercise to increase their performance during exercise, while others prefer to take it after exercise to help with recovery and muscle building. You can also choose to take it at other times of the day as long as you get the recommended daily dose.

Personally, I take my various supplements in the morning next to my breakfast. Every day I consume between 3-5 g. creatine and 250 mg. magnesium (you can read more about magnesium here) and 1630 mg. Omega-3 (however, I only do it on the days I don't eat fish)

How long should you take creatine?

There is no set time for how long to take creatine. It can be part of your daily nutritional supplement routine for a long time, or you can use it during periods when you need extra support for your training.

Many people take creatine as a long-term supplement to maintain their muscle mass and strength. Others use it for shorter periods, for example during an intense training period or to prepare for a competition.

Remember that creatine is a naturally occurring compound in the body and it is not harmful to take it for long periods.

Are there side effects to taking creatine?

In general, creatine is considered safe to use and most people experience no side effects. However, some people may experience mild stomach problems or weight gain due to fluid retention. However, you should not think too much about the weight gain, as it will probably be about 1-2 kg. over time and is primarily due to liquid.

It is important to remember that water retention is a normal side effect of creatine and weight will return to normal once you stop taking it. It is also important to note that the weight gain is primarily in the form of muscle mass, which is an advantage for athletes and sportsmen who want to increase their strength and muscle mass.

Which sports have the best effect of creatine

Creatine has been shown to be particularly beneficial for sports that require explosive and intense movements. Some of the sports that can greatly benefit from creatine include:

• Sprint: Creatine can provide extra energy for high-intensity sprint training and improve muscle endurance.

• Cycling: Creatine can help improve muscle strength and endurance, which can be beneficial for cyclists who train and compete in long, grueling races.

• Football, handball, badminton, padel, tennis, swimming: creatine can help increase strength, endurance and speed, which can be essential for athletes who play these intense and demanding sports.

• Powerlifting: Creatine can help increase strength and muscle mass, which can be critical for powerlifters looking to improve their performance.

Where can you buy creatine?

When buying creatine, it is important to choose a reliable and quality brand. As mentioned earlier, it is best to choose Danish brands or products that use Creapure raw materials produced in Northern Europe. These brands are known for their high purity and quality assurance.