Creatine is a naturally occurring substance that is stored in the body – primarily in the muscles – and plays a central role in supplying energy to muscle cells. It is formed from the amino acids glycine, arginine, and methionine in the liver, kidneys, and pancreas. Through diet, creatine is mainly consumed from meat and fish. In sports nutrition, creatine – especially as creatine monohydrate – is used to increase physical performance in short-burst, high-intensity strength training. It is one of the most researched and effective dietary supplements for muscle building and strength gain.

Creatine increases physical performance during short-term, intensive efforts such as weight training or sprints. It promotes the formation of ATP (Adenosine Triphosphate), the most important source of energy in muscle cells, allowing you to train harder and longer. Additionally, creatine supports muscle growth by improving cell hydration, thereby increasing muscle volume. Many athletes also report faster recovery after training. In short: creatine naturally increases strength, performance, and muscle growth.

The most researched and recommended creatine is creatine monohydrate, especially in Creapure® quality from Germany. It is compelling due to:

• Highest purity and safety
• Very good bioavailability
• Numerous clinical studies on its effectiveness
• Optimal price-performance ratio

Other forms like 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 value quality and effectiveness choose creatine monohydrate (e.g., Creapure®).

How much creatine per day for a 70 kg body weight?
For a person weighing 70 kg, the following recommendation applies:

• Maintenance Phase: 3–5 g of creatine monohydrate daily is completely sufficient, regardless of 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 servings.

Afterward, 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 will be fully saturated within 3–4 weeks.