Créatine

Creatine is undeniably one of the most popular and well-documented supplements in the fields of sport and bodybuilding.

Used by both high-level athletes and amateur practitioners, it garners significant interest due to its proven effects on muscle strength and physical capabilities.

What is creatine?

A molecule naturally produced by the body

Creatine is an organic compound produced by our bodies from three essential amino acids: arginine, glycine, and methionine. This synthesis primarily occurs in organs such as the liver, kidneys, and pancreas.

Where is creatine located in the body?

Once produced, creatine is transported in the blood and primarily stored in skeletal muscles, where it is found in high concentrations.

It is also present, though in smaller quantities, in the heart, brain, and testes. These various locations attest to its important role in several bodily functions.

Creatine in food

In addition to being produced by the body, creatine is also obtained from certain foods, mainly of animal origin. It is notably found in:

• Beef,
• Pork,
• Fish (such as herring, salmon, tuna),
• Chicken (in smaller quantities).

Plant-based foods, however, contain very little or no creatine. This is why vegetarians and vegans often have significantly lower dietary intakes of creatine.

Impact of cooking on dietary creatine

It is important to note that cooking food reduces its creatine content, as creatine is partially degraded by heat.
Thus, the quantities actually absorbed after cooking are often lower than those present in raw foods.

What are the effects of creatine?

Physical capacity and muscle strength

Creatine is particularly recognized for its ability to improve physical performance during short, intense efforts, such as repeated sets of weightlifting or high-intensity exercises.

Even more interestingly, recent studies show that creatine supplementation can also benefit adults over 55. In this population, daily creatine intake, combined with strength training, can enhance the effect of strength training on muscle strength.

Creatine without training: is it useful?

A common question is whether creatine offers benefits in the absence of physical exercise. The answer is nuanced. Without training, creatine generally does not lead to a noticeable increase in physical capabilities or muscle strength.

Different types of creatine as food supplements

Creatine monohydrate: a benchmark

Creatine monohydrate is the most commonly used and extensively studied form of creatine in scientific literature. It is recognized for its effectiveness and benefits. Obtained through a controlled chemical synthesis process, it comes in powder form, easily soluble in water.

Among the versions of creatine monohydrate, the Creapure® label is particularly renowned. It is a creatine monohydrate of exceptional purity, produced according to strict standards of traceability and quality. This version minimizes impurities and undesirable by-products, making it a preferred choice for discerning consumers.

Other forms of creatine: innovations and variations

In addition to creatine monohydrate, several other forms of creatine have been developed, aiming to improve certain aspects of it. Among them, Kre-Alkalyn is one of the most popular.

Kre-Alkalyn is a form of creatine known as buffered, meaning its formula has been modified to have a higher pH (more alkaline) compared to classic creatine monohydrate.

Daily creatine dosage: how much and when to consume it?

How much creatine to take per day?

The beneficial effect of creatine is recognized from a daily consumption of 3 grams. This dosage is generally sufficient to maintain optimal creatine levels in the muscles.

When to take creatine to maximize its effectiveness?

Creatine does not need to be taken at a specific time to be effective, but it can be consumed:

• After training: Post-workout intake, often accompanied by a meal containing carbohydrates, can be beneficial.
• On rest days: Continue to take your daily dose, preferably at a fixed time, with a meal.

Precautions to observe

• Hydration: It is essential to drink enough water throughout the day (at least 2 liters of water per day).
• Maintain regularity: To benefit from its effects, regular daily intake is essential, even on non-training days.

Buying Guide: How to choose your creatine well?

Choosing quality creatine is essential to ensure its effectiveness and proper consumption. Here are the key criteria to consider when making a choice.

Product quality, purity, and origin

The first criterion to consider is the purity of the creatine.

• Creapure® creatine monohydrate: it is considered the benchmark in terms of purity, traceability, and safety. It contains no contaminants or undesirable by-products (such as creatinine or heavy metals).
• Kre-Alkalyn®: a buffered alternative, which may suit certain profiles.

Format: powder or capsules?

• Powder: the most economical form, easy to dose and suitable for people who want to adjust their intake precisely. It mixes well in water or a sugary drink.
• Capsules/tablets: more practical for transport or quick intake, but often more expensive for the same quantity.

For daily use, powder remains the best choice in terms of flexibility.

Composition and label transparency

Opt for a product containing 100% pure creatine, without superfluous ingredients:

• No added sugars,
• No artificial flavors,
• No fillers or unnecessary additives.

A good supplement should display the exact portion of creatine per dose:

- Ideally, 3g of pure creatine per serving, in accordance with recognized recommendations. Transparent brands precisely list the ingredients.

Presence of labels and certifications

Look for products with quality certifications, such as:

- Creapure® for purity.

Creatine: in conclusion

Creatine is today one of the most studied and widely used dietary supplements by athletes. Naturally present in the body and in certain animal-based foods, it plays a key role, particularly during short, intense efforts.

Among all available forms, creatine monohydrate (especially the Creapure® version) remains the undisputed benchmark in terms of purity, safety, and effectiveness. Other forms like Kre-Alkalyn® may suit certain profiles.

With a daily intake of 3g, combined with good hydration and regular sports practice, creatine can become an ally for many athletes.

Sources:

1. Antonio J., Candow D.G., Forbes S.C., et al., Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?, J Int Soc Sports Nutr, 2022, DOI: https://www.tandfonline.com/doi/full/10.1186/s12970-021-00412-w
2. Antonio J., Brown A.F., Candow D.G., et al., Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?, J Int Soc Sports Nutr, 2025, DOI: https://www.tandfonline.com/doi/full/10.1080/15502783.2024.2441760