Creatine

Creatine is naturally present in our body and is used by our muscles for short-duration efforts. Indeed, intramuscular creatine stores are rapidly depleted during the first seconds of exertion. It is the ideal supplement for athletes looking to improve their strength or explosiveness. It is particularly effective in combat sports, sports requiring explosiveness such as sprints or jumps, many track and field events, team sports—essentially, all high-intensity efforts. Studies also suggest it may have positive effects on endurance. The creatine we offer is pure and ideal when combined with short, intense training sessions. It also supports better recovery after exercise. Creatine powder is the perfect supplement for athletes seeking to enhance performance or reach a new level.

Generally, creatine is found in red meat and fish, but it is also synthesized by the body via organs like the liver and pancreas. Creatine is composed of three amino acids: arginine, glycine, and methionine. It provides numerous benefits to optimize your training. By increasing creatine stores in the body, its intake can enhance athletic performance.

Once absorbed, creatine monohydrate is primarily stored in the muscles. Taking 3 g of creatine monohydrate in combination with intense, short-duration physical exercise will improve your physical capabilities. It plays a role in energy supply and muscle pump.

The pure creatine monohydrate we offer provides numerous benefits for enhancing your workouts. Its intake, especially during successive sets of high-intensity exercises, helps improve physical performance. Creatine supports muscle development by providing energy, strength, and endurance.

Creatine monohydrate enables energy release by accelerating ATP synthesis in the body. Since ATP stores are quickly depleted, taking creatine is essential to boost their production, providing extra energy. This additional energy enhances explosiveness during workouts. Beyond improving physical performance, creatine monohydrate also promotes protein synthesis, helping increase muscle volume and enhance recovery. Fatigue is reduced, allowing for more intense training.

By providing you with energy to tackle your workouts and supporting better recovery, creatine is ideal if you perform high-intensity exercises. Taking it will help you be ready for your next training set.

Creatine is essential if you want to progress and feel stuck. Thanks to its many benefits, its action within your muscles allows you to break through plateaus. Since creatine is found almost exclusively in meat and fish, supplementation is also ideal for vegetarians who may have a deficiency and want to reach optimal creatine levels.

Creatine monohydrate powder improves physical performance during short, intense exercise sets. To maximize its effects, it is recommended to take it before exercise, right before your training. It can also be taken after exercise, as the benefits continue for more than an hour post-workout. Ideally, creatine should be taken in two doses: the first 15 minutes before exercise and the second immediately after. For optimal results, a 4-week cycle is recommended, which can be repeated several times per year, with some extending the cycle up to 3 months.

QNT offers creatine monohydrate powder in 300 g or 800 g jars. It’s best mixed with fruit juice or a carbo load to enhance absorption due to the sugar content. The same applies for those who prefer tablets.

QNT’s Pre-Workout already contains 2 g of creatine along with sugars to enhance its effects, while Hydravol contains 0.6 g of creatine.

Many studies initially concluded that caffeine decreases or even cancels the effects of creatine. However, more recent research shows that at certain doses, caffeine does not negatively impact creatine. Our advice is to avoid taking them at the same time, even though some uncertainty remains.

Creatine powder: The most common and well-studied form of creatine is undoubtedly powder, especially creatine monohydrate. Powder has the advantage of being more economical and offers flexible dosing. You can easily adjust the amount according to your specific needs and training goals. It dissolves quickly in water or other liquids, making it easy to consume, especially around your workouts.

Creatine tablets: On the other hand, tablets offer convenience and portability. They are ideal if you travel frequently or find it easier to take supplements in pill form. However, they can be slightly more expensive and sometimes limit dosing flexibility, as each tablet contains a fixed amount of creatine.

Ultimately, the choice between powder and tablets mainly depends on your lifestyle and personal preferences. Both forms are effective for increasing muscle creatine stores and improving athletic performance. So, what do you prefer? The convenience of tablets or the flexibility of powder?