Creatine is an organic acid that can be formed from the three amino acids arginine, glycine and methionine in our body. Creatine is necessary for the normal development of the human body and supports the function of many body organs. For example, it is important for the muscles, the brain function, the nervous system and the vision and hearing. Especially for the muscle contraction, but also for the brain and nerve function creatine is needed in the form of creatine phosphate. This is mainly found in red meat and fish. Our organism needs about 3g creatine per day. With sports nutrition like creatine monohydrate, athletes can maximize muscle power, increase short-term performance, and increase endurance. This sports nutrition is harmless to health. Creatine, along with adenosine triphosphate (ATP) plays a crucial role in the energy in the muscle. With every contraction, the muscle needs ATP. However, this supply in the muscle is very low, so that in intensive efforts the ATP supply is consumed within a few seconds. To replenish the supply, the synthesis of creatine yields new ATP. The ATP level in the body is therefore maintained due to creatine. This means that a bodybuilder can perform 2-3 extra exercise reps at the highest stress level. Since the last repetitions under maximum stress are the most effective repetitions for the goal of building muscle, creatine is so valuable to bodybuilders. Creatine thus leads to a short-term increase in performance and one is able to train both harder, and longer (from 3g daily). In addition, creatine monohydrate has the property to inject water into the muscle cells, which visually increases the muscle mass. Finally, to take full advantage of the effect of creatine monohydrate, the time of administration plays a crucial role. The best uptake into muscle cells occurs when insulin sensitivity is highest, especially in the morning and immediately after exercise.
