Strength, endurance, recovery: find out what creatine is used for
Find out how creatine can help you optimize your athletic performance, increase your muscle strength, and speed up your recovery.
Table of Contents
Key points to remember:
- Creatine is naturally present in your muscles and replenishes your energy.
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It optimizes ATP production during short, intense efforts.
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It increases strength by 5-15%, accelerates recovery and promotes muscle mass.
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Recommended dosage: 3.4g of creatine monohydrate daily.
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Combine it with protein and hydration to maximize results.
Looking to push your limits and optimize your athletic performance? Creatine might just be the supplement you're missing. Praised by athletes, this naturally occurring molecule is one of the most studied and effective supplements available. Discover what creatine does and how it can transform your workouts.
What is creatine and how does it work in your body?
Creatine is an organic compound naturally synthesized by your body, primarily in the liver, kidneys, and pancreas, from three essential amino acids [1]:
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Arginine.
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Methionine.
Your body produces about 1g of creatine per day, while food, particularly red meat and fish, can provide you with an additional 1g [2]. However, this amount remains insufficient to saturate your muscle stores and optimize your performance.
What does creatine do in your body? It plays a fundamental role in the energy metabolism of your muscle cells. Stored 95% in your muscles in the form of phosphocreatine [3], it is directly involved in the regeneration of adenosine triphosphate (ATP), your main fuel during intense efforts. When you perform high-intensity exercise, such as lifting a heavy load or sprinting, your body quickly uses up its ATP reserves. Creatine then helps quickly regenerate this energy source, allowing you to maintain the intensity of your effort for longer.
What type of creatine should I choose?
Of the different types of creatine available, creatine monohydrate is the most studied and recognized for its effectiveness in improving strength, power and muscle mass.
Creapure® creatine is distinguished by its exceptional purity (≥99.9%). This superior quality ensures optimal absorption and minimizes the risk of digestive disorders .
Other forms of creatine, such as creatine HCL, creatine malate, or creatine nitrate, are also available on the market. However, scientific evidence regarding their effectiveness remains limited.
At Impulse Nutrition, we have chosen Creapure® Creatine for its quality and effectiveness, in order to best support you in achieving your sporting goals.
What are the real benefits of creatine for your performance?
Improve your muscle strength and power
The first benefit of creatine is its impact on your muscle strength. Studies show that creatine supplementation can increase muscle strength by an average of 5 to 15%. [3] This improvement is due to the increased availability of ATP during exercise, which allows you to lift heavier loads and maintain high power for more repetitions.
Creatine is particularly effective for short, intense workouts such as weight training, sprinting, or explosive bursts in team sports. Its ability to improve your performance during these high-intensity efforts makes it a great supplement for athletes looking to build strength.
Speed up your recovery and reduce fatigue
Beyond its impact on your immediate performance, creatine also plays a crucial role in your recovery. It helps reduce post-workout muscle damage, allowing you to recover faster between sessions. [4]
This enhanced recovery is especially valuable when you're performing intense workouts. To optimize this process, combine your creatine supplementation with adequate protein intake after exercise.
Promote muscle mass gain
Creatine also serves to stimulate muscle hypertrophy through several mechanisms:
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It increases water retention in your muscle cells, creating an environment favorable to protein synthesis [5];
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It activates cell signaling pathways involved in muscle growth [6];
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It improves your training capacity, allowing you to lift heavier and for longer [7] .
Research shows that creatine supplementation combined with a resistance training program can increase your muscle mass by 1 to 2 kg over a period of 4 to 12 weeks. [8]
To maximize these gains, pair your creatine with a sufficient intake of high-quality protein, such as that provided by Impulse Nutrition's Whey Isolate Powder, which is specially formulated to support the development and preservation of muscle mass.
How to use creatine effectively to maximize its effects?
Recommendation for use and optimal dosage
To fully benefit from the benefits of creatine, simply consume 3g daily. The effects gradually appear after 3 to 4 weeks of regular use.
Impulse Nutrition Creapure® Creatine is designed for easy daily use—simply dilute one scoop (3.4g) in 150ml of water after your workout. This premium creatine monohydrate is renowned for its exceptional purity, ensuring optimal effectiveness to enhance your physical performance during successive bouts of short-term, intense exercise.
Timing and association
It's perfectly fine to take your creatine before or after training —there's no universally "perfect" time. What really matters is that you consume it every day, including on rest days. Consistency is key to fully benefiting from its effects.
For added convenience, you can take your Creapure® Creatine alongside your Whey Isolate post-workout. This combination of protein and carbohydrates promotes the absorption of creatine into your muscles through the action of insulin, creating a perfect synergy for muscle recovery and growth.
Creatine Myths: What the Science Really Says
Creatine is among the most studied and safest dietary supplements. Much research has not identified adverse effects on kidney or liver health in healthy people. [9]
Potential side effects are generally minor and temporary:
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Water retention: mainly at the start of supplementation.
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Cramps or digestive problems: relatively rare and often linked to insufficient hydration.
To minimize these effects, make sure you hydrate properly (at least 2-3 liters of water per day) and respect the recommended doses.
How to integrate creatine into your overall nutritional strategy?
To maximize the benefits of creatine, incorporate it into a comprehensive nutritional strategy. The ideal combination combines Creapure® Creatine and Impulse Nutrition Whey after training. This approach allows you to simultaneously benefit from:
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Optimal ATP regeneration thanks to creatine.
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A quality protein intake for recovery and muscle synthesis.
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Easier digestion thanks to the lactase present in Whey.
This creatine-protein synergy provides a solid foundation to support your goals, whether they're building strength, improving performance, or increasing muscle mass. Then, adjust the dosages based on your specific sport and goals.
SOURCES
[1] Creatine: Endogenous Metabolism, Dietary, and Therapeutic Aspects – Physiological Reviews ; https://journals.physiology.org/doi/full/10.1152/physrev.2000.80.3.1107
[2] Perspective: Creatine, A Conditionally Essential Nutrient: Building the Case – ScienceDirect / Advances in Nutrition ; https://www.sciencedirect.com/science/article/pii/S2161831322005269
[3] International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation – Journal of the International Society of Sports Nutrition ; https://www.tandfonline.com/doi/full/10.1186/s12970-017-0173-z#d1e535
[4] Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity – PubMed ; https://pubmed.ncbi.nlm.nih.gov/19956970/
[5] Assessment of the risks presented by creatine for the consumer - Veracity of claims relating to sports performance or increased muscle mass - Opinion of the French Food Safety Agency and report of the Specialized Expert Committee on Human Nutrition; https://www.anses.fr/fr/content/evaluation-des-risques-presentes-par-la-creatine-pour-le-consommateur-veracite-des-0
[6] Creatine supplementation and skeletal muscle metabolism for building muscle mass- review of the potential mechanisms of action – Current Protein and Peptide Science; https://doi.org/10.2174/1389203718666170606105108
[7] Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults < 50 Years of Age: A Systematic Review and Meta-Analysis – Nutrients; https://doi.org/10.3390/nu16213665
[8] International Society of Sports Nutrition position stand: creatine supplementation and exercise – Journal of the International Society of Sports Nutrition ; https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
[9] Long-term creatine supplementation does not significantly affect clinical markers of health in athletes – Molecular and Cellular Biochemistry / PubMed ; https://pubmed.ncbi.nlm.nih.gov/12701816/
