Creatine (Creapure®)

Dosage and preparation

Capsule form: Take 5 capsules a day with a glass of water.

Powder version: Take 3.4 g a day with a glass of water or in a shaker cup. A measuring spoon is included.

Directions for use

We recommend using creatine in 3-month courses, possibly with a break of 1 to 2 months between each course. The first effects may appear after 1 month and persist after stopping.

People who train 4 or more times a week can take it all year round.

Creatine monohydrate can be taken with meals or after training.

Spread the dose out as much as possible throughout the day.

During or at the end of a meal

After training

Creatine: the natural fuel for muscle performance

Creatine, a 100% natural molecule, is a derivative of the amino acids produced by the body itself, 95% of which is stored in our muscles. It plays a vital role that is recognised by science: it is a source of energy for intense physical exertion. It is, by far, the most widely studied sports nutrition supplement in the world.

Although the body produces it and it is obtained from food (meat, fish), these amounts are usually too small to fully meet the muscles’ needs. To reach the quantities required to have a real effect on physical performance, one would have to consume several kilos of meat a day.

For this reason, supplementation with creatine monohydrate remains the simplest and most effective solution for optimising muscle energy reserves.

Optimal creatine saturation is the key to unlocking its most well-documented benefit, officially recognised by European authorities: improving physical performance during intense, repeated, short-duration exertion, such as weight training sets, sprints or explosive sports.

By promoting energy regeneration, creatine becomes a real performance booster for athletes.

The benefits of our creatine monohydrate

The quality of creatine has a direct impact on your performance and health. We are committed to excellence, which is why we have chosen the gold standard in creatine monohydrate: Creapure®. Discover what this quality label truly guarantees for your body and your results.

Exceptional quality and purity

• The purest creatine in the world: Creapure® is recognised worldwide for its exceptional purity. Each batch is tested using state-of-the-art methods to ensure the complete absence of impurities and harmful by-products such as dicyandiamide or dihydrotriazine, unlike creatines of unknown origin.
• Manufactured in Germany: produced in a specialised facility, Creapure® complies with the strictest production standards in the food and pharmaceutical industries (GMP, FSSC 22000 and ISO certifications).
• The choice of science: almost all major scientific studies on creatine have used high-quality creatine monohydrate, such as Creapure®, to conduct their research.

There are various types of creatine on the market, such as hydrochloride or the alkaline form. However, creatine monohydrate remains the most widely studied and scientifically endorsed form. When comparing monohydrate versus the alkaline form, the evidence suggests that monohydrate offers efficacy and purity that are hard to beat, especially under the Creapure® label.

Absolute safety and traceability

• Doping-tested: Creapure® is listed on the Cologne List®, meaning it undergoes regular testing for doping substances. This guarantees absolute safety for athletes.
• Vegan and certified: produced through chemical synthesis, it contains no ingredients of animal origin. It also holds Kosher and Halal certifications.

Official partnership: Nutripure is an official partner of Creapure®, a guarantee of trust and the assurance that you are consuming genuine creatine from the German market leader.

Why take creatine?

If the body produces creatine and it is found in food, why take it as a supplement? The answer lies in the concept of saturation.

• To achieve optimal levels: the body produces between 1 and 2 g of creatine per day, and the diet provides a similar amount. These levels are sufficient for day-to-day functions, but not enough to saturate muscle stores. To obtain the 3–5 g/day recommended for performance through diet alone, you would have to consume unrealistic amounts of meat or fish every day (more than 1 kg). Therefore, supplementation is the only realistic and effective way to fully replenish the muscles’ energy stores.
• To sustain demanding exercise: an intense training programme increases the body’s requirements. Creatine acts as an ergogenic aid, helping you to maintain the quality of your high-intensity performance. It is not a one-off booster, but a long-term solution which, through its role in the ATP energy cycle, provides you with the means to sustain more demanding training over the long term.
• To ensure a consistent and pure intake: supplements containing Creapure® guarantee you a precise, regular daily intake of impeccable purity – something that is difficult to control through diet alone. This is the strategy adopted by millions of athletes to ensure their muscles always have the necessary energy substrate to perform at their best.

More information on creatine

Creatine: how it works in the muscles

To understand the benefits of creatine, we need to look at the muscle cell. Its function is directly linked to the body’s most fundamental energy molecule: ATP (adenosine triphosphate).

Unlike a stimulant, creatine does not provide external energy. It optimises the body’s existing energy system. Here’s how it works:

1. Explosive energy: during any intense, short-duration effort (a weightlifting repetition, a sprint, a jump), the muscle consumes ATP. When this molecule breaks down, it releases its energy but becomes unusable (it is converted into ADP).
2. Recharging: creatine, stored in muscle tissue in the form of phosphocreatine, acts as a reserve battery. It immediately transfers its phosphate group to ADP, which is instantly recharged as ATP, ready to provide energy once more.

This ultra-fast cycle is the key. Maintaining saturated creatine stores allows this recharging process to operate at full capacity. This mechanism is directly responsible for its proven benefit: the improvement of physical performance during sets of successive intense efforts.

How can creatine be used effectively?

To fully benefit from the effects of creatine, you need to take it regularly. The aim is simple: to saturate your muscle stores and keep them full.

• What dose? The scientific consensus on this point is clear: a dose of 3 to 5 grams a day is the standard amount that is both sufficient and effective for achieving and maintaining optimal muscle saturation. There is no need to take more.
• Is a loading phase necessary?
• The creatine loading phase involves taking around 20 g daily for 5–7 days. Although this is a traditional method for accelerating muscle saturation, it is not essential. A consistent daily dose of 3–5 g allows you to reach the same levels more gradually, which is generally gentler on the digestive system.
• 
  
• B When should you take it?B The exact time doesn’t matter. The key is to take the dose every day, including rest days, to keep your stores topped up. Taking a dose after training, possibly with carbohydrates or protein, may slightly optimise its absorption, but daily consistency remains the most important factor.

The bioavailability of creatine is a key factor in its effectiveness. Consuming it alongside a meal rich in carbohydrates or protein may help transport it into muscle cells. Thanks to its excellent solubility and purity, our creatine monohydrate is designed to facilitate this absorption process optimally.

Introduction

1.1 Definition and discovery

1.1.1 Definition

Creatine has the chemical formula NH2-C(NH)-NCH2(COOH)-CH3

Creatine is recognised as an ergogenic substance that can enhance muscle performance and has become very popular amongst athletes over the last two decades. It is produced naturally in the body, either directly from food or synthesised by the liver, kidneys and pancreas from amino acids.

1.1.2 History

Creatine, or N-methylguanidinoacetic acid, was discovered by the French chemist Michel Eugène Chevreul in 1832. Initially isolated from skeletal muscle, Chevreul named it ‘kreas’, which means ‘meat’ in Greek. However, it would take several years to fully understand its role in cellular energy production and to apply this knowledge to nutritional supplementation in elite athletes. (1)

In the early 20th century, papers began to be published on the effects of oral creatine administration and its storage in skeletal muscle. At the same time, the idea was put forward that creatine, in its free or phosphorylated form (phosphocreatine or creatine phosphate), played an essential role in muscle metabolism. (2)

1.2 Sources

Creatine is found mainly in foods of animal origin:

• Red meat (beef, lamb): approximately 4 to 5 grams per kilogram.
• Fish (salmon, tuna, herring): approximately 4 to 7 grams per kilogram.
• Poultry (chicken, turkey): approximately 3 to 4 grams per kilogram.

Please note that cooking can reduce the creatine content of food due to thermal degradation. Creatine may be lost in the cooking water or degraded at high temperatures.

1.2.1 Supplementation

Legislation in force in 2023 clearly stipulates that creatine is not included on the list of prohibited substances for athletes, as defined by the World Anti-Doping Agency. This lack of classification as a doping substance is explained by the fact that creatine is a protein naturally present in common foods.

Creatine requirements may vary according to age, gender, physical activity and state of health.

Athletes may benefit from supplementing with 3 grams of creatine per day to improve muscle performance.

As dietary sources of creatine are mainly of animal origin, vegetarians and vegans may wish to consider creatine supplements to maintain optimal levels. Vegetarians and vegans are advised to consult a nutritionist or dietitian regularly to ensure that all their nutritional needs, including creatine levels, are met.

Ensuring an adequate intake of protein from a variety of plant-based sources (pulses, cereals, nuts, seeds, soya products) is crucial, as creatine in the body is also synthesised from certain amino acids. One study (3) demonstrates, in particular, the benefit of supplementation for people following ovo-lacto-vegetarian diets.

1.3 Absorption and excretion

Absorption: Creatine from food is almost completely absorbed in the intestine, as it is resistant to the acidic and enzymatic secretions of the digestive system. It therefore has very high bioavailability and is transported throughout the body via the bloodstream. In fact, approximately 80% of the creatine consumed is effectively absorbed in the intestine. (4)

Distribution: Once in the bloodstream, creatine is transported to various target tissues via a sodium- and chloride-dependent transmembrane transporter called CRTR (Creatine Transporter). The presence of insulin can also influence muscle uptake of creatine, particularly following the consumption of glucose, which promotes an increase in plasma insulin levels and, consequently, greater muscle uptake of creatine. (5) (6)

Storage: In humans and animals, most creatine (95%) is stored in skeletal muscle, whilst the remainder (5%) is found in other tissues such as the heart, brain, testicles or the photoreceptor cells of the retina. In muscle, 40% of creatine is stored in its free form and the remainder in its phosphorylated form, known as phosphocreatine. An adult has between 80 and 130 g of creatine.

Elimination: Our body eliminates approximately 1% to 2% of stored creatine daily. Creatine is broken down via a non-enzymatic process that results in its cyclisation to creatinine. Creatinine diffuses passively out of the cells, enters the systemic circulation and is excreted in the urine. Urinary creatinine excretion is frequently used as an indicator of muscle mass and a marker of kidney function. (7)

2 Structure and properties

2.1 Chemical structure and endogenous production

Endogenous synthesis takes place in two steps involving three amino acids: arginine, glycine and methionine (Figure 1). Firstly, L-arginine glycine amidinotransferase (AGAT) catalyses the transfer of the amino group from arginine to glycine, leading to the biosynthesis of ornithine and guanidinoacetic acid (or GAA).

In a second step, GAA is methylated via a reaction mediated by guanidinoacetate methyltransferase (GAMT). This enzyme transfers a methyl group from S-adenosylmethionine (SAM) to creatine, producing S-adenosylhomocysteine. (8)

2.2 Physicochemical properties

2.2.1 Buffering function in the regulation of intramuscular pH

This function is essential for optimal muscle function during intense exercise. This process is detailed below:

1. Release of protons during muscle contraction:

During exercise, contracting muscles utilise ATP (adenosine triphosphate) as an energy source. The hydrolysis of ATP into ADP (adenosine diphosphate) and inorganic phosphate releases energy for muscle contraction. This process also produces protons (H+), which contributes to the acidification of the intracellular environment.