Which creatine is right for you?

What is creatine?

Creatine is a natural compound made from three amino acids (arginine, glycine, methionine). It is stored in muscles as phospho-creatine and provides the body with quickly available energy (ATP) during short, intense exercise.

The human body produces about 1 gram of creatine per day in the liver, kidneys, and pancreas, and gets another 1 gram from meat and fish. For people who don't eat meat — or for athletes who train intensively and use up muscle creatine stores faster — supplementation can make the difference between "sufficient" and "saturated." Fully saturated muscle creatine stores provide more phospho-creatine, which translates to a bit more power output during explosive movements, an extra repetition on the squat, or slightly faster recovery between sets.

Creatine has been widely researched since 1992, when the first clinical studies were published. There are now over 1,000 peer-reviewed studies examining its effects on strength, power, muscle mass, and recovery. This makes it one of the most scientifically supported supplements on the market — and one of the few for which EFSA has actually recognized health claims.

For those considering creatine: it works best in combination with strength training or sports with explosive components (sprinting, soccer, tennis, strength sports). It is not a "fat burner" or "energy pill" — its effect is specifically on short, intense exercise. Also check out our vegan protein category and amino acids category for the broader sports supplement cluster.

Creatine and EFSA — what is scientifically recognized?

Creatine is one of the rare sports supplements for which EFSA has recognized explicit health claims, included in EU Regulations 432/2012 and 1226/2014:

"Creatine increases physical performance in successive bursts of short-term, high-intensity exercise." (3 g/day)

"Daily creatine intake can enhance the effect of resistance training on muscle strength in adults over 55 years of age who perform such training." (3 g/day)

Threshold: For both claims, a daily intake of 3 grams of creatine applies. Our creatine supplements provide 3-5 grams per serving, well within the threshold.

Monohydrate is the gold standard — other forms offer no proven benefit

Creatine monohydrate has been the most researched form since 1992. Almost all clinical evidence for the effectiveness of creatine is based on this form. The other forms — HCl, kre-alkalyn, ethyl ester, magnesium chelate — were introduced by manufacturers with arguments such as "better absorption" or "fewer stomach complaints."

However, in direct comparative research, these newer forms show no clinical advantage over monohydrate. The extra price premium is therefore difficult to justify based on evidence. What can be relevant: for specific gastrointestinal sensitivities to monohydrate, HCl or kre-alkalyn may be practically better tolerated.

Our recommendation: start with monohydrate (preferably Creapure-certified). Only consider switching for specific tolerance issues.

The creatine forms at Plenthera

Creatine monohydrate (Creapure)

The gold standard — most researched form. Creapure is a patented German production with >99.9% purity. Practical and cost-efficient. Our first-line recommendation.

Creatine monohydrate (general)

Non-Creapure monohydrate — equally effective, cost-efficient. For those who don't need the Creapure premium.

Creatine HCl

Creatine bound to hydrochloride — higher water solubility than monohydrate. Theoretical advantage: less bloating, fewer gastrointestinal complaints. Clinically no proven benefit, but an alternative for those who tolerate monohydrate poorly.

Kre-alkalyn (buffered creatine)

Creatine with pH buffer for stomach stability. Despite marketing claims, no clinical advantage over monohydrate. For those who want to experiment or tolerate monohydrate poorly.

Combined formulas (creatine + other ingredients)

Creatine in combination with BCAA, electrolytes or cofactors — for those who want a complete pre/post-workout formula without separate products.

How do you use creatine?

Simple basic approach for creatine:

1. Determine your protocol: direct maintenance (3-5 g/day, 3-4 weeks until saturation) or loading (20 g/day in 4 doses, 5-7 days, then maintenance).
2. Choose the form: monohydrate (Creapure) as first-line.
3. Mix 3-5 g (1 scoop) with water, juice, smoothie, or post-workout shake.
4. For optimal absorption: combine with carbohydrates and protein (insulin response).
5. Timing is flexible — consistency is more important than exact timing.
6. Drink enough water (creatine binds water in muscles — ~3 liters/day with active use).
7. For stomach complaints with monohydrate: try HCl or kre-alkalyn as an alternative.
8. For kidney disorders: consult a doctor beforehand, according to the advice of the NVWA.

Myths and misconceptions about creatine

Myth 1: "Creatine is a steroid or doping."

Incorrect. Creatine is a natural compound that the body makes itself and is found in meat and fish. It is not an anabolic steroid, not banned by WADA, and has EFSA-recognized claims for sports performance and muscle strength retention.

Myth 2: "Creatine is dangerous for the kidneys."

For healthy kidneys, this concern is unconfirmed. Decades of research show no kidney damage at common dosages (3-5 g/day). For existing kidney problems or diseases: consult a doctor beforehand. A slightly elevated creatinine in blood tests in creatine users is a normal artifact, not an indicator of damage.

Myth 3: "A loading phase is essential for creatine."

Incorrect according to recent research. 3-5 g/day without loading achieves the same muscle saturation level after 3-4 weeks as with loading. For those in a hurry: loading is possible. For most: direct maintenance is more practical and simpler.

Myth 4: "Creatine makes you fat."

What creatine does do: bind water in muscle cells — about 1-2 kg of "water weight" during the first few weeks. That's not fat and is reversible when stopped. Long-term weight gain is usually desired muscle mass, not unwanted fat.

Combining creatine with other supplements

Creatine is often combined with other supplements for sports and strength themes. Common combinations:

• Vegan protein: for protein replenishment around training.
• Amino acids (BCAA / EAA): for recovery and muscle protein synthesis.
• Beta-alanine: synergistic with creatine for short-term intensive exercise — available in our sports formulas.
• Electrolytes: for athletes who sweat heavily.
• Magnesium: cofactor in ATP energy and muscle function.
• B vitamins: for energy metabolism around training.

Frequently Asked Questions

What is creatine?

Creatine is a natural compound of amino acids stored in muscles as phospho-creatine for rapid ATP regeneration during intense exercise.

How does creatine work?

Creatine saturates muscle phospho-creatine stores, making extra phospho-creatine available for explosive power. EFSA-recognized for sports performance.

Which creatine is best?

Creatine monohydrate is the gold standard. Creapure-certified is the premium choice. Other forms offer no proven benefit.

What is the difference between monohydrate and HCl?

Monohydrate is the widely researched standard. HCl has higher solubility but no proven clinical benefit — only relevant for gastrointestinal sensitivity to monohydrate.

How much creatine per day?

3-5 g per day standard. EFSA claim threshold: 3 g/day.

Do I need a creatine loading phase?

No. 3-5 g/day achieves the same saturation level after 3-4 weeks as loading.

When to take creatine?

Timing is flexible. With carbohydrates and protein for optimal absorption.

Does creatine help with muscle growth?

Indirectly — by enabling greater strength output during training, creatine supports muscle growth through a better training stimulus.

Does creatine have side effects?

Minimal in healthy users. Possible: water retention (1-2 kg weight gain in the first weeks), occasional stomach discomfort. For kidney disorders: consult a doctor beforehand.

Is creatine vegan?

Yes. Synthetically produced from amino acids, not from animal sources. Especially relevant for vegans as dietary creatine intake is almost zero.

Sources

• EFSA Regulation (EU) 432/2012 and 1226/2014 — creatine claims.
• Kreider RB. et al., "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine", J Int Soc Sports Nutr (2017).
• Buford TW. et al., "International Society of Sports Nutrition position stand: creatine supplementation and exercise", J Int Soc Sports Nutr (2007).
• Hultman E. et al., "Muscle creatine loading in men", J Appl Physiol (1996).
• Chilibeck PD. et al., "Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults", Open Access J Sports Med (2017).