Whether on TikTok, Instagram or YouTube. The word creatine is on everyone's lips right now. Strength athletes and fitness influencers swear by the white powder and are busy promoting it. But what is it actually? This article is intended to provide you with neutral information about the supplement so that you can decide for yourself whether it would be helpful for you to take it or not.

First of all, creatine is naturally present in the body and is produced in the kidneys and liver. It consists of the amino acids glycine, arginine and methionine. Meat eaters usually have about 10% more creatine in their bodies than vegetarians, as it is mainly absorbed through meat and fish. However, vegetarians are usually not deficient because, as mentioned, the body produces its own creatine. Up to 2 grams per day are broken down by the body through muscle use. The waste product, creatinine, is then excreted via the kidneys.

But why should one consider supplementing the body with something when it produces it itself and it can also be taken in through food? In the case of vitamin C, the answer to this question is clear: even if you drank a litre of orange juice a day and ate two apples, the vitamin C content in your body would still not be sufficient or optimal. Humans usually have a sufficient amount of creatine in them, however, especially strength athletes and bodybuilders rave about this supplement again and again.

One thing is certain: creatine is the best-studied supplement in the field of sports and fitness. Numerous studies have been conducted that have proven that taking creatine can be beneficial. This is because creatine is ATP, which isconverted into ADP when the muscles are used. This releases energy .In other words, more creatine means more energy. This extra energy can help you to do one or two more repetitions per set during strength training . Themuscle build-up is therefore positively influenced .

So when creatine users talk about unbelievable increases in performance, this may well be true. However, the strength of the creatine's effect depends on the amount taken and also on the body's reaction .Every person reacts differently to the supplementation.

When it comes to the effect and intake of creatine, each situation should be considered individually. People with kidney damage should not take the supplement under any circumstances. And even otherwise, it may be advisable to consult your family doctor beforehand. When it comes tocreatine supplementation ,there are different indications on the daily amount. However, most scientists and athletes agree that a loading phase should be taken atthe beginning .

This lasts about 5-7 days. It is recommended to take about 10 to 20g of creatine per day during this phase. Depending on your body weight, it makes sense to stick to 10 or rather 20g .Under no circumstances should you take the entire daily dose in one go during this phase .It makes more sense to take the amount in two to four portions.

According to scientists, creatine should not be taken at the same time as caffeine, as this can cancel out the performance-enhancing effect . The best time isafter training, as creatine also has a positive effect on regeneration .It is also recommended to take carbohydrates in conjunction with the supplement. Carbohydrates release insulin, which promotes the absorption of creatine .

After the loading phase, the daily dose can be reduced to a total of 3-5g. How long one should take creatine is controversial. While some recommend supplementation as a kind of cure, others are firmly convinced that permanent supplementation is not aproblem .Basically, however, you should stop taking the supplement if negative side effects occur.

Creatine is mostly stored in the skeletal muscles. If you supplement the food supplement, it is stored directly in the muscles. It leads to slight water retention in the muscle, which is responsible for the bulging appearance. However, an external change can also be causedby the harder training. Incidentally, it is a misconception that this type of water retention makes you look "flabby" .

Now we have introduced creatine to you a little and hope that you have enough information to make a decision for yourself. to decide for yourself whether supplementation would make sense for you. A small tip at the end: Don't take creatine on an empty stomach and don't worry if you are more thirsty than usual. more thirsty than usual. This is normal.