Creatine monohydrate, or simply creatine, is a naturally occurring substance in the body, which is mainly stored in the muscles, brain, heart and nerves. This organic acid is produced in the liver, kidney and pancreas by the amino acids arginine, glycine and methionine. The main task of creatine is to supply the muscles with energy, because it is significantly involved in the formation of ATP (adenosine tri-phosphate) and ATP is in turn responsible for muscle contraction. A higher amount of creatine in the body can make more ATP in the muscles, which makes the muscle more efficient. This effect has a positive effect on the training, the athlete can train longer and more intense. In the long term, these factors, assuming the daily intake is 3 g, again translate into faster muscle growth. Supplementation with creatine monohydrate is not only worthwhile for athletes. In the field of weight training, even endurance athletes, athletes or team athletes can increase the success of their training with creatine. The daily requirement of an athlete is about 3 g. Half of the daily requirement can be produced by the organism independently, the rest must be supplied through the food. Meat and fish provide excellent creatine sources. However, plant foods are not as rich in creatine. For this reason, vegetarians should also think about a dietary supplement with creatine, as they hardly deliver this substance through the diet. On training-free days, the intake should take place in the morning just before breakfast and in the evening, just before going to sleep. Otherwise 30 minutes before the training and immediately afterwards. If creatine is added additionally care should be taken to drink enough water, a minimum of 3 liters is recommended. There is no time limit on the intake of creatine.
The Creabolikum powder from IronMaxx makes the best possible use of hard training. This does not only apply to strength athletes but also to athletes of all disciplines who want to achieve maximum training success.
