Creatine
(number of products: 112)Creatine is one of the most researched and effective dietary supplements for physically active people. It has enjoyed unwavering popularity among athletes for years. This natural chemical compound, present in muscles, plays a key role in providing energy during intense workouts. Here you will find products that support strength gains, accelerate recovery, and help build muscle mass. Choose the best creatines: creatine monohydrate, tri-creatine malate, creatine HCL, and creatine stacks from the best supplement companies.
The most popular forms of creatine for man and woman
What is creatine and how does it work?
Imagine your muscles are a powerful engine. The fuel that drives it to immediate, explosive action is ATP (adenosine triphosphate). Unfortunately, ATP stores in muscles are very limited and only last for a few seconds of maximum effort – one powerful sprint, one or two repetitions in a set with a record weight. This is where creatine comes in.
Creatine is a naturally occurring chemical compound in the body (β-methylguanidinoacetic acid) that is absolutely crucial for ATP resynthesis, or the regeneration of ATP. It accumulates in muscles in the form of phosphocreatine and acts as a super-fast "power bank." When you deplete your basic ATP stores, phosphocreatine immediately gives up its phosphate group, rapidly regenerating ATP and allowing you to continue exercising at peak performance.
Creatine supplementation leads to muscle saturation with phosphocreatine. Simply put – you're fully charging your internal battery. This allows you to perform more reps per set, use heavier weights, and recover faster between sets. It's not magic. It's pure biochemistry, which translates into real, measurable results.
Who is creatine recommended for?
Although creatine is primarily associated with bodybuilding, its potential is much broader. It's a universal supplement that will benefit anyone who utilizes short, intense bursts of energy in their training.
- Gym Workouts: Whether your goal is to build muscle mass or strength, creatine will help you break through plateaus and progress week after week. More reps with heavier weights provide a stronger growth stimulus for your muscles.
- Combat Sports Athletes (MMA, Boxing, Wrestling): Creatine increases explosiveness and punching power, as well as endurance during intense rounds. It allows you to maintain high dynamics for longer and recover faster between fights.
- CrossFit and Functional Training Fans: WODs (Workout of the Day) are a constant flow of high-intensity efforts. Creatine will help you maintain your pace, reduce recovery time, and improve your performance in each exercise.
- Sprinters and Track Athletes: Increased ATP availability is key to improving your performance in short-distance running, jumping, and throwing.
- Team sports players (football, basketball): Faster sprints to the ball, higher jumps for rebounds, greater dynamics on the pitch – all this is within reach thanks to optimal creatine levels.
Types of Creatine
The supplement market offers a wide selection of different forms of creatine. It's easy to get lost, so I've prepared a list of the most popular and effective options for you to make an informed decision.
Creatine Monohydrate
An absolute classic and the most researched form of creatine in the world. Hundreds of scientific studies have been conducted on creatine monohydrate, confirming its incredible effectiveness and safety. It is characterized by excellent bioavailability and the best price-to-quality ratio. If you're just starting your creatine journey or simply value proven solutions, monohydrate is the perfect choice. We offer both standard and micronized versions (e.g., Creapure®), which are characterized by even better solubility.
Creatine Malate (Tri-Creatine Malate, TCM)
A combination of moleculesand creatine with malic acid. Malate is believed to be more stable in the acidic environment of the stomach and may cause less subcutaneous water retention compared to monohydrate. Therefore, it is often chosen by individuals during fat loss who want maximum muscle definition. Malate may also affect aerobic endurance, thanks to malic acid's involvement in the Krebs cycle.
Creatine Hydrochloride (Creatine HCL)
A relatively new form that is gaining increasing popularity. Thanks to its combination with the hydrochloride molecule, creatine HCL is characterized by phenomenal water solubility and, according to some studies, higher bioavailability. This means that significantly smaller doses are required to achieve similar effects as monohydrate. This is an ideal solution for people who experience gastrointestinal issues after consuming standard monohydrate.
Other Forms and Creatine Stacks
In addition to the above, you can also find forms such as creatine citrate, nitrate, orotate, and phosphate on the market. Creatine stacks, which are advanced blends of several different forms of creatine in one product, are also popular. Their goal is to work synergistically and maximize results by utilizing different transport pathways and absorption kinetics. They are often enriched with additives such as taurine, beta-alanine, or arginine, which further enhance their effects.
How to dose creatine?
To fully utilize creatine's potential, proper use is crucial. Forget complicated protocols – I'm presenting the most effective and simplest supplementation methods.
Method 1: Saturation (Loading) Phase
This is the fastest way to saturate your muscles with creatine. It involves taking higher doses for a short period, then switching to a maintenance dose.
- Loading Phase (5-7 days): Take approximately 20 grams of creatine daily, divided into 4-5 servings of 4-5 grams each. Dosage times: in the morning on an empty stomach, before training, after training, and during the day between meals.
- Maintenance Phase:After loading, take a steady dose of 3-5 grams of creatine per day.
Method 2: Steady-State Supplementation
This method is equally effective, although it takes a bit longer to fully saturate your muscles with creatine (approx. 21-28 days). It is gentler on the digestive system and easier to administer.
- Dosage: Take a steady dose of 3-5 grams of creatine every day, without a loading phase.
When to take creatine?
Regularity is key. However, to optimize results, it's worth paying attention to the timing of intake.
On training days: The best time is around training. You can take a serving of creatine before your workout to increase energy availability, or immediately after your workout to speed up recovery and replenish muscle stores. Combining creatine with protein and carbohydrates after your workout can further improve its transport into muscle cells thanks to an insulin surge.
On non-workout days: Take one serving (3-5 grams) at any time of day, e.g., in the morning. The goal is to maintain high creatine levels in the muscles.
What should I combine creatine with?
- Carbohydrates: Simple sugars stimulate the secretion of insulin, a hormone that "pumps" creatine into the muscles. Therefore, it's a good idea to take creatine with fruit juice or combine it with a supplement like Carbo/Vitargo.
- Beta-alanine: This amino acid increases carnosine levels in the muscles, which delays the feeling of fatigue. The combination of creatine (strength and power) with beta-alanine (endurance) is one of the most effective andstacks for athletes.
- Taurine: Has an anti-catabolic effect and supports creatine transport.
- Water: Creatine binds water in muscle cells. To ensure its proper functioning and avoid dehydration, remember to drink plenty of water throughout the day (minimum 2-3 liters).
Myths about creatine
Creatine is one of the safest supplements on the market. Despite this, many harmful myths have arisen around it over the years. It's time to debunk them.
Myth 1: Creatine damages the kidneys and liver.
Fact: Numerous long-term scientific studies conducted on healthy individuals have not shown any negative effects of creatine supplementation (at recommended doses) on kidney and liver function. Problems may only occur in people with pre-existing conditions affecting these organs.
Myth 2: Creatine causes "waterlogging" and loss of definition.
Fact: Creatine increases water content, but intracellularly, not subcutaneously. This means it hydrates and enlarges muscle cells, resulting in "fuller," harder muscles. This is a desirable phenomenon that promotes anabolism. Any subcutaneous retention is minimal and often results from consuming excess sodium in your diet, not the creatine itself.
Myth 3: You need to cycle creatine.
Fact: There is no scientific evidence that the body "gets used to" creatine or that breaks in its use are necessary. Consistent, long-term supplementation in maintenance doses (3-5g) is considered a completely safe and effective strategy.
Myth 4: Creatine is an anabolic steroid.
Fact: This is complete nonsense. Creatine is a legal compound, naturally occurring in food (e.g., meat) and in the human body. It has nothing to do with hormones or anabolic-androgenic steroids. Its mechanism of action is completely different and completely safe.
Does creatine cause weight gain?
Weight gain is the result of increased intracellular water content and muscle growth; fat tissue is not stored.
Is creatine a steroid?
No – it's a natural compound found in muscles and food.
Does creatine need to be taken cyclically?
No. Continuous supplementation (3–5 g/day) maintains a constant level of creatine in the muscles.
Is creatine suitable for women?
Yes, creatine is safe and effective for women who engage in strength training, fitness training, or combat sports. It helps increase strength, endurance, and improve physique without the risk of excessive body fat gain.