Creatine Monohydrate

Q: Qu’est-ce que la créatine monohydrate ?

La créatine monohydrate est un complément alimentaire issu de trois acides aminés (arginine, glycine, méthionine). Naturellement présente dans les muscles sous forme de phosphocréatine, elle soutient les efforts courts et intenses, comme la musculation ou les sports explosifs.

20,00 €

Contributes to improved performance
Increases muscle congestion
Contributes to better recovery

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20,00 €

Format 300 G

0,20 € / portion

300 G

800 G

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Creatine Monohydrate300 G

20,00 €

Key Infos

Product Description

What is creatine monohydrate?

Creatine monohydrate is one of the most studied dietary supplements in sports nutrition. Naturally present in the body, it is synthesized from three amino acids (arginine, glycine, methionine) and is also found in certain foods such as meat and fish. In the muscles, it is primarily stored as phosphocreatine, a compound involved in supporting short and intense efforts.

Renowned for its reliability, purity, and effectiveness within a sports program, creatine monohydrate has become essential for active individuals looking to complement their daily intake.

Unique benefits of our creatine monohydrate:

A pure formula, easy to mix and use daily.
Designed to support physical performance during intense efforts.
Versatility: suitable for all profiles, from beginners to advanced athletes.

Ingredients

Creatine monohydrate.

Food supplementcannot replace a varied and balanced diet or a healthy lifestyle. Keep out of reach of young children. Do not exceed the recommended daily dose.

Use

How to use creatine monohydrate?

Recommended dosages:

The beneficial effect is achieved with 3 g of creatine per day. This dose can be taken:

in a glass of water,
in a smoothie,
or directly mixed into a post-workout drink.

When to take creatine:

Creatine can be consumed:

before exercise,
after training,
or at the most convenient time of day, depending on your personal routine.

It can be used continuously or in cycles of several weeks according to your personal goals, always within the framework of an active lifestyle.

Creatine and carbohydrates: a useful combination

Consuming creatine with a source of carbohydrates can facilitate its uptake by the body, especially around workouts. This combination can naturally come from:

fruit juice,
a shake containing carbohydrates,
a balanced snack.

The goal is simply to support creatine within a coherent nutritional routine, adapted to your daily energy needs.

Usage advice:

The beneficial effect is obtained with a daily intake of 3 g of creatine combined with very intense physical exercise. For practical use, mix 3 to 6 g per day in water or fruit juice before exercise for a maximum of 4 weeks. Do not exceed this amount.

Nutritional Values

	/3 g	/6 g	/100 g
Creatine monohydrate	3000 mg	6000 mg	100 g

Benefits

The recognized benefits of creatine monohydrate

Improvement of physical performance during intense efforts

Creatine is scientifically proven to enhance physical performance in successive high-intensity, short-duration exercises, provided that 3 g is consumed daily. This makes it a particularly valuable supplement for disciplines requiring power, speed, or explosiveness.

Additional benefits for adults over 55

Daily creatine intake can amplify the effects of strength training on muscle strength in adults over 55. When integrated into a routine of regular exercise, it can effectively support the maintenance of an active musculature.

A useful aid to complement your daily intake

Creatine monohydrate can help enrich a nutritional routine aimed at athletic performance, muscle progression, or regular physical activity. Easy to incorporate into daily life, it adapts to a wide range of users, from beginner practitioners to advanced athletes.

Unique advantages of our creatine monohydrate

A pure formula, easy to mix and use daily.
Designed to support physical performance during intense efforts.
Versatile: suitable for all profiles, from beginners to advanced athletes.

A qui s'adresse la creatine monohydrate?

Les sportifs cherchant à progresser

Elle est idéale pour celles et ceux qui souhaitent accompagner leur pratique sportive et structurer leur routine nutritionnelle autour d’un objectif de performance ou de progression musculaire.

Les adultes de plus de 55 ans

En complément d’un programme de musculation, la créatine peut renforcer les effets de l’entraînement sur la force musculaire.

Les végétariens et végétaliens

Puisque leur alimentation apporte moins de créatine, un complément peut être utile pour atteindre un apport quotidien cohérent avec leurs besoins.

How much creatine powder should I take daily?

The commonly recommended daily dose of creatine monohydrate is 3 to 5 grams. To achieve the authorized effect—enhanced physical performance during successive short-term, high-intensity exercise—a minimum of 3 grams per day is required. If you are new to creatine, you can start directly with this maintenance dose of 3 to 5 grams daily. Each serving of our creatine powder contains [X grams], making it simple to measure your intake. Most users take one serving per day, mixed with water or their preferred beverage.

What is the best time to take creatine – before or after training?

Research shows that the timing of creatine intake is less important than taking it consistently every day. While some studies suggest a slight benefit to taking creatine after training along with protein and carbohydrates to improve absorption, the most important factor is daily consumption to maintain high muscle creatine stores. Many athletes prefer taking their creatine powder post-workout since it mixes well with their post-training shake, but you can take it at any time that fits your routine—morning, before, or after training. Consistency matters more than the exact timing.

How long does it take to see results from creatine supplementation?

Most people notice improvements in strength and workout performance within 2 to 4 weeks of regular creatine use. If you follow a loading phase (20 g per day for 5 to 7 days), you may experience benefits as early as the first week. Effects of creatine include increased muscle strength, improved performance during high-intensity exercise, and better muscle recovery. You may also notice a 1 to 2 kg weight gain during the first week due to increased water retention in the muscle cells – this is a normal and beneficial effect of creatine, indicating that it is working properly.

What does research say about creatine and brain function?

Creatine is well known for enhancing physical performance during high-intensity exercise. Scientific research is also exploring its role in the brain, which consumes about 20% of the body’s energy. Preliminary studies suggest that creatine supplementation may positively influence certain aspects of cognitive function, including working memory and mental processing speed, particularly under conditions of cognitive stress, fatigue, or sleep deprivation. Effects appear more pronounced in vegetarians, who naturally have lower creatine levels. However, research in this area is still emerging, and results are not consistent. Currently, no health claims are authorized regarding creatine’s cognitive effects.

Qu’est-ce que la créatine monohydrate ?

La créatine monohydrate est un complément alimentaire issu de trois acides aminés (arginine, glycine, méthionine). Naturellement présente dans les muscles sous forme de phosphocréatine, elle soutient les efforts courts et intenses, comme la musculation ou les sports explosifs.

Creatine Monohydrate