Creatine - types of supplements, dosage, what to combine with?

Creatine is one of the most popular supplements used among athletes and physically active people. Its effect on increasing strength and muscle mass is well documented, and many users experience the benefits of its use. In this article, we present detailed information about creatine: its forms, recommended dosage and the best ways to combine it with other supplements. Before we move on to the topic of creatine forms, first learn what creatine is and what role it plays in the human body.

What is creatine?

Creatine is an organic chemical compound that occurs naturally in living organisms, mainly in skeletal muscles. It is synthesized by the body from amino acids such as arginine, glycine, and methionine, and its main function is to provide energy to muscle cells during short-term, intense physical exercise.

The role of creatine in the body

Creatine plays a key role in the body's energy system. Phosphocreatine is an energy store that enables rapid resynthesis of ATP (adenosine triphosphate) - the basic source of energy for muscle cells. During intense physical activity, such as lifting weights or sprinting, ATP resources are quickly used up, and phosphocreatine allows them to be quickly renewed, which in turn increases the exercise capacity of the muscles.

Types of creatine - supplements

Creatine monohydrate

Creatine monohydrate is the most popular and best-studied form of dietary supplement. It is a pure form of creatine that is easily absorbed by the body and effectively increases the level of phosphocreatine in the muscles. This increases the ability to quickly recover energy during intense exercise, which translates into better training results.

Monohydrate is also the most affordable, making it an ideal choice for people who are just starting to supplement with creatine. Scientific studies confirm that the use of creatine monohydrate leads to a significant increase in muscle mass and improved strength.

Buffered creatine (Kre-Alkalyn)

Buffered creatine is a form of creatine whose pH has been increased, which is intended to increase the stability of the supplement in the digestive system. The dietary supplement is often chosen by people who experience stomach problems after consuming traditional monohydrate. Theoretically, buffering is supposed to protect creatine from breaking down in the stomach, which could increase its effectiveness. However, scientific studies still do not confirm that Kre-Alkalyn is more effective than monohydrate.

Creatine malate

Creatine malate is a combination of creatine and malic acid. This combination is intended to improve the solubility of creatine in water and increase its bioavailability. Creatine malate is often chosen by people who are looking for a supplement with a milder effect on the digestive system. In practice, creatine malate can contribute to less water retention in the body compared to monohydrate, which is important for people who want to avoid the "swelling" effect.

Creatine nitrate

Creatine nitrate is a relatively new form of creatine that combines creatine with nitrates. Nitrates are designed to improve blood flow to the muscles, which can lead to a better supply of oxygen and nutrients. Despite this, there is not enough research to confirm the greater effectiveness of creatine nitrate compared to more traditional forms of creatine. The dietary supplement is usually added to pre-workouts or creatine stacks.

Creatine Hydrochloride (HCL)

Creatine Hydrochloride, also known as creatine HCL, is a form of creatine that is characterized by very good solubility in water. This property means that the supplement is absorbed by the body faster and does not cause bloating or stomach problems that sometimes accompany the use of monohydrate. Although HCL is a more advanced form of creatine, its high price means that it is not always preferred by most users.

Creatine Stacks

Creatine stacks are supplement sets in which creatine is combined with other substances aimed at increasing its effectiveness and supporting training performance. These types of products are aimed at people who want to maximize the potential of creatine, improve regeneration, and increase strength and endurance during intense training sessions.

How to dose creatine?

Loading Phase

The standard method of creatine supplementation often includes the so-called loading phase, which involves taking larger doses of creatine for a period of about 5-7 days. During this time, it is recommended to consume 20 to 25 grams of creatine per day, divided into 4-5 smaller doses. The purpose of this phase is to quickly saturate the muscles with phosphocreatine, which allows for faster achievement of supplementation effects. This form of dosing usually works well in periods when we need to rebuild muscle strength faster due to, for example, competitions. It is sometimes used, for example, in combat sports.

Maintenance Phase

After the loading phase is complete, it is recommended to move on to the maintenance phase, in which 3 to 5 grams of creatine are consumed per day. Regular use of creatine during this phase allows for maintaining high levels of phosphocreatine in the muscles, which translates into long-term benefits from supplementation, such as increased strength, endurance and muscle mass.

No loading phase

An alternative method of creatine supplementation, especially popular among people who do not want to go through the loading phase, is taking a constant dose of 3 to 5 grams of creatine every day from the very beginning of supplementation. This method is equally effective, but you have to wait a bit longer, about 3-4 weeks, to achieve the full effects.

How long can you use creatine?

Creatine is one of the safest and best-studied dietary supplements, which means it can be used for a long time without the risk of serious side effects in healthy people.

Scientific studies indicate that creatine can be used continuously for a long time, even for many months or years. Regular creatine intake, in recommended doses (usually 3-5 grams per day), is safe and effective for healthy individuals. Long-term creatine supplementation promotes high levels of phosphocreatine in the muscles, which supports endurance, strength, and recovery during training.

When to avoid long-term supplementation?

Although creatine is safe for most people, certain groups should exercise caution. People with kidney problems, especially those with chronic renal failure, should avoid excessive creatine doses or consult a doctor before supplementing. In such cases, there is a theoretical risk that long-term creatine use may burden kidney function.

Creatine in athletes

Creatine is one of the most commonly used supplements among athletes around the world. Its popularity stems from numerous studies that confirm its effectiveness in increasing performance, strength, and muscle mass. Creatine supplementation is particularly valued in sports that require short-term, intense efforts, such as strength sports, sprinting, and team sports. In this article, we will discuss the importance of creatine for athletes, the benefits of its use, and the practical aspects of its supplementation.

The role of creatine in sports performance

Creatine plays a key role in muscle energy metabolism, providing a quickly available source of energy in the form of ATP. For athletes, especially those training in intense, short-term exercise cycles, rapid ATP regeneration is crucial to achieving better results. Creatine allows for more repetitions in a training series or more intense effort, which in turn translates into increased strength and endurance.

Strength sports
Athletes practicing disciplines such as weightlifting, bodybuilding, and powerlifting regularly use creatine to increase their performance. Creatine supports rapid muscle phosphocreatine resynthesis, which allows for more high-intensity reps. Studies show that creatine supplementation can increase maximal strength by up to 5-15%, which is significant in strength sports.

Sprinting and Endurance Sports
Creatine is also used in sprint sports such as short-distance running, swimming, and track cycling. In these disciplines, rapid energy delivery during intense, short-term effort is key. Creatine supports these processes, improving the ability to perform repeated high-intensity efforts, which can be beneficial during competition and training.

Team Sports
In team sports such as football, basketball, and hockey, athletes must combine endurance with short, explosive efforts such as sprints and changes of direction. Creatine can support these efforts by helping athletes recover their energy faster.between bursts of intense activity. As a result, creatine supplementation can improve a player's overall performance, especially at key moments in a match.

What to combine creatine with?

Creatine and WPC protein

The combination of creatine with WPC protein is one of the most commonly used supplementation combinations. Creatine and protein have a synergistic effect on the growth of muscle mass and strength. Protein, as the basic building block of muscles, supports the regeneration and reconstruction of muscle tissue, and creatine increases the ability to perform more intensive training. In practice, combining creatine with protein after training can accelerate the regenerative processes and support long-term muscle development. However, we must remember that protein is intended to supplement your diet.

Creatine and Carbohydrates

Consuming creatine with simple carbohydrates, such as carbo, can increase its absorption by the muscles. Carbohydrates cause a release of insulin, which is one of the hormones responsible for transporting creatine to the muscles. That is why many athletes combine creatine with carbohydrate drinks after training to maximize its anabolic effects.

Creatine and BCAA amino acids

BCAAs (branched-chain amino acids) are another popular supplement that can be combined with creatine. BCAAs support muscle recovery and reduce catabolism, or the process of breaking down muscle tissue. Creatine, on the other hand, provides energy to the muscles, which allows for longer and more effective training sessions. The combination of these two supplements supports regeneration and ensures better training results.

Summary

Creatine is one of the most effective and safest supplements available on the market. Regardless of the form chosen, its use brings measurable benefits in the form of increased strength, muscle mass and improved performance. However, the key is the appropriate dosage and careful combination of creatine with other supplements, which will allow for the maximum use of its potential.