Creatine affects strength in an unmatched way. If you want raw muscle power, creatine monohydrate is the most documented supplement you can use. Creatine is safe for use both in the short- and long-term. Creatine monohydrate provides the best effect – the king of creatine!
Creatine is an extremely efficient supplement for increasing strength*. Creatine is the number 1 choice for thousands of athletes when they want to boost their performance. Whether you’re a seasoned pro or a rookie when it comes to creatine, you’ll experience a rapid and efficient increase in size and strength if you follow our tips and recommended usage of creatine.
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Why Creatine? Does it improve muscle building?
Creatine supplements increase your natural creatine storages by up to 40%. This can drastically increase the performance in strength- and endurance activities*. The effect is that the body receives a strong signal to self-improve – which starts the process of becoming stronger and bigger. This is what is called an anabolic signal.
What is Creatine?
Creatine is a substance that the body produces in small amounts – and it can be ingested as a supplement. Creatine’s chemical name is methylguanidoacetic acid which doesn’t exactly roll off the tongue and is why its popularly called creatine. It is derived from the Greek word for meat – kreas. Small amounts of creatine are naturally found in muscles and plays a central role in the production of the muscle energy source ATP (adenosine triphosphate). ATP is the natural, chemical energy source of the muscle. Creatine functions as a storage for energy in all types of erythrocytes, muscle- and nerve cells. The contents in the skeletal muscle cells is about 0.5 mg/g. In the cardiomyocytes it’s about 0.2 mg/g. Creatine in the form of ATP has been the go-to product for athletes within power- and weightlifting for decades as it helps increase strength and explosive power. Creatine is a natural and safe product!
Improve the effect of creatine
Creatine acts alongside several other components in the muscle cells in order to be converted to ATP. D-Ribose contributes so that more creatine is converted to ATP – this has resulted in many experiences of breaking through to a new strength plateau. When combining creatine with D-Ribose, the creatine transport to the cells is optimized and makes the body store more creatine.
Insu-Pro, containing d-Pinitol, is another supplement that increases the uptake of creatine. Insu-Pro mimics insulin without drastically changing the blood glucose levels. This jams more creatine than normal into the muscle cells through supercompensation.
Using creatine – Charging phase
You get the best effect by preloading the body with creatine. During the first 5-7 days of using creatine, we recommend that you take 3-5 g creatine 3-4 times a day to maximise the creatine storages of the musculature. After this initial period, it is enough to simply maintain the consumption with 3-5 g per day. A pro tip is to mix the creatine with juice and Carbo Fuel to give that extra sweet taste and speed up the storage process.
Recommended use after the charging phase
Mix 3-5 g in a glass of juice or other drink with carbohydrates – once daily. The amount of creatine needed is connected to your body mass – some might need 5-8 g while others don’t need more than 3 g – being the recommended daily dosage.
When using creatine, you should make sure to drink more water than usual. Harder workouts – as an effect of consuming creatine – will lead the body to excrete more bi-products. By drinking enough water, you help the body get rid of these bi-products. It is recommended to drink 1 l water extra per day when using creatine.
Studies done on creatine – documented effect
Creatine has a well-documented effect which is why all who sell and distribute creatine with any claims of its effects are required to refer to the studies done on creatine by the EU’s Scientific Committee on Food. (2001). Report of the Scientific Committee on Food on composition and specification of food intended to meet the expenditure of intense muscular effort, especially for sportsmen – Category D. II Other food components, 10.2 Creatine.
What is Creatine made of?
The three main components of creatine are the amino acids arginine, glycine and methionine. Our liver is capable to combine these amino acids into creatine. The other way of introducing creatine to our system is through ingestion of it as a supplement or through our diet.
* Scientific Committee on Food. (2001). Report of the Scientific Committee on Food on composition and specification of food intended to meet the expenditure of intense muscular effort, especially for sportsmen – Category D. II Other food components, 10.2 Creatine.
|Serving size: 3g|
|Amount per serving 150 g||Per 3g*|
|Creatine Monohydrate||3 g|
|(EN) Ingredients: Micronized (200 mesh) creatine monohydrate|