The benefits at glance:

• Increases physical performance (power training in the context of short-term intense exercises, from 3 grams of creatine per day)

• Rapid replenishment of creatine storage in muscle

• Convenient consumption

• Ideal complement to the training


General information:

Creatine is an organic acid that is produced by the human organism in the liver, the kidneys and the pancreas. In addition, creatine occurs in food (especially in red meat). Approximately 95% of creatine is stored in the muscles. Men at rest have about 4g of creatine per kg body weight stored in muscle tissues.


Creatine and Sport

To no other supplement has such attention been given than creatine, which is one of the absolute basic supplements. Due to its wide range of functions it is highly valued by athletes of all disciplines. Active people and especially strength and power athletes have an increased need for creatine compared to inactive people. Therefore, for athletes the above mentioned amount of creatine is barely enough.

For this reason, the additional intake of products that are high in creatine is also recommended by renowned sports physicians. Various studies have shown that the additional consumption of creatine leads to the improvement of strength and power as well as to better recovery between short and intense training phases. In brief, more strength and better muscle endurance are consequences of the additional intake of creatine. It also contributes to improved muscle recovery and leads to greater muscle volume.

Under the microscope

Creatine is an essential component of adenosine triphosphate synthesis (ATP production). ATP is especially important for athletes, since it serves as an immediate source of energy, which is needed for muscle contractions. During muscle contraction, the energy-rich ATP is split into low-energy adenosine diphosphate (ADP) and phosphate. The ATP inventories are completely degraded within 2-3 seconds and must be constantly renewed for a sustained performance.

Creatine is the first substance which is required for the synthesis of ATP. Therefore, the supplementation with creatine can be very apt for athletes. Also the performance enhancements described above may be caused.

Use and side effects

In modern sports science a daily intake of approximately 3g pure creatine is considered to be optimal. However, the exact amount may vary depending on body weight and exercise load. A dosage of 3g per day can be consumed throughout the year. Today a multi-week creatine treatment with partially very high doses is considered as outdated and obsolete, since in this case the majority of the acid is converted to the waste product creatinine, which is useless, and can even strain the kidneys.

On the other hand, too much creatine is counterproductive for building muscles, because by overdoses the muscle reduces the ability to store creatine. Taken in the recommended amount, however, it is considered to be absolutely harmless and allows optimum results. The only documented side effect is weight gain of 1-10%, which is due to a larger volume of muscles, which is, especially in bodybuilding, desired.

In practice, the supplement is likely and successful combined with maltodextrin, dextrose, glutamine, taurine, BCAA and chromium. In addition to these well-known complementary substrates, there are other substrates such as alpha lipoic acid, beta ecdysterone, bitter melon extract, MHCP, 4-hydroxy-isoleucine and D–pinitol.

The most effective consumption time of creatine:

• After training (post-workout shake with fast protein and high glycemic carbohydrates and additionally the above-mentioned complementary substrates)

• Before training (e.g., in a pre-workout supplement)

• In the morning after waking up (with a shake with fast protein and carbohydrates and other complementary substrates)

The wide range of Peak products fits to the individual needs of each customer. Well-known creatine monohydrate powder products with already integrated complementary substrates that are known for achieving optimal results can be selected individually. The exact intake recommendations are shown in the detail pages of the respective products.

The supplements that are available in our shop are all from Peak Performance Products SA and manufactured under the strictest guidelines and quality standards. This ensures that you are buying a quality product of the highest quality that will support your sporting ambitions best.

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