Kreatin: Wie viel? Wann? Die beste Sorte? Alles, was du wissen willst, und noch einiges mehr.

Creatine: how much? When? The best kind? Everything you want to know and then some.

If you have health and fitness goals (no matter how modest) and you exercise at least twice a week, then taking creatine can help.

Do you go hiking, running or cycling? Instead of dragging yourself up the hills, imagine yourself conquering them and arriving at the top with a lot of energy.

What is the weight room like? Instead of doing sloppy reps just to finish the set, imagine that you have the strength to maintain a clean and crisp tempo to the end and have a few more reps in the tank.

How about pushing your limits in your favorite workout class? Instead of slowing down or stepping out, imagine yourself staying on point and on the beat.

Yes, regardless of who you are and how you move, creatine can help you last longer and recover faster. That means you can train more productively and reach your fitness goals faster.

And if you do more, the training is more fun, more pleasant and, above all, more effective. Correct?

Here are some interesting facts about creatine that may surprise you:

  • Many people are creatine deficient - some much more than others.
  • If you don't take creatine, your energy metabolism isn't as good as it could be.
  • Although a creatine deficiency does not pose any serious health risks, a balanced creatine level can help you achieve your health and fitness goals.

It turns out that creatine is a lot more fundamental than most people realize.

So are you in a creatine deficit? Curious about how creatine supplementation can help you achieve your health and fitness goals? Are you confused about which form of creatine to buy and how best to use it?

Here you will find the answers to your most pressing creatine questions (and then some).

What is creatine?

Creatine is a naturally occurring molecule that is obtained in two ways: it is either synthesized by your liver or obtained directly from animal protein. In other words, your body makes some and you get the rest from food.

In meat eaters, about half of the amount of creatine comes from food and the rest is processed by the body. On a plant-based diet, you have to make do with the amount of creatine your body can process from the amino acids in your diet, and that's a gram a day at most.

Ninety percent of your creatine is stored in muscle cells, waiting to be used as fuel. And unlike glycogen and oxygen, creatine can provide short-term energy.

It's like an afternoon espresso for your cells - it gives you a turbo boost when you need energy quickly, but it's relatively short-lived and not available in sufficient quantities.

Creatine is one of the most researched and clinically backed supplements, having featured prominently in over 50,000 studies. The numerous research results mainly highlight the benefits for training and performance, such as: B:

  • power performance
  • muscular strength
  • Sports recreation
  • cognitive function
  • lean muscle mass
  • Athletic performance
  • Prevention of age-related muscle loss

These benefits are attractive, especially for those with fitness goals (more on that later). But as you'll learn, the need to consume creatine is far more fundamental than a personal record at the gym.

Why you probably need more creatine

Every day, one to two percent of your body's creatine stores are broken down and excreted for energy. These losses must be compensated for by dietary intake of creatine or supplements. The daily creatine requirement is between two and three grams, depending on size, gender and activity level.

However, the average adult in Europe consumes just one gram per day for men and 0.7 grams per day for women. (Although more recent studies suggest these numbers are probably closer to 0.35).

In other words, it's incredibly difficult to get enough creatine without supplementation, and the average person is likely well below their daily creatine requirement.

And that only applies to basic services.

We're not even talking about the amount of creatine needed for optimal energy and performance, which is at least five grams per day according to most studies. That's more than five times the amount most of us get in our diet!

An active person would have to consume five times their intake of creatine-rich foods like meat and fish to balance their creatine levels - which, frankly, isn't easy to do, let alone on the wallet.

While taking creatine supplements is beneficial for almost everyone, it's especially important for athletes, the elderly, and those on a plant-based diet who are at higher risk of deficiency.

The good news is that a creatine deficiency doesn't necessarily endanger your health like a vitamin or mineral deficiency might.

It just means you're only working at a fraction of your full potential.

Taking creatine keeps you burning on all cylinders and boosting your health and fitness efforts. Coupled with the right diet and exercise program, this can help you reach your goals much faster than you would otherwise.

Let's take a closer look at the multiple benefits of creatine.

The benefits of creatine

Both in the short term and as you age, creatine can support your health goals in very profound ways. Here are three of the main ways creatine can support your body and mind:

1. Increased performance and muscle strength

We've already established that taking supplements is essential for maintaining creatine levels in active people, but it can also significantly improve strength and performance.

A recent meta-analysis of 22 different studies showed impressive results when taking creatine monohydrate in combination with resistance training. Subjects taking creatine improved:

Muscle strength by 20% (compared to 12% with placebo)

Weightlifting performance increased by 26% (vs. 12% for placebo)

Bench press performance increased by up to 43% (compared to 16% with placebo).

Because creatine's ability to fuel muscles during exercise and higher-intensity activities, it may also support performance in moderately active individuals.

Although creatine is commonplace in the bodybuilding world, it's not just for heavy lifting. It is suitable for anyone who exercises regularly.

2. Better cognition for plant-based eaters

Since animal products are the main source of creatine, vegetarians and vegans have lower creatine levels than people who eat meat.

This double-blind,placebo-controlled study in vegetarians found that six weeks of creatine monohydrate supplementation (five grams per day) had a significantly positive effect on working memory and intelligence.

Anotherdouble-blind study in young adult women showed that 20 g creatine supplementation for five days improved memory in vegetarians even more than in omnivores.

3. Prevention of age-related muscle loss in older adults

The aging process naturally leads to a decrease in muscle mass, bone density and strength. However, there is evidence that creatine supplementation positively affects these age-related changes.

Onestudy showed that short-term, high-dose creatine supplementation independent of exercise led to increases in body mass, increased resistance to fatigue, increased muscle strength, and improved activities of daily living in older adults.

Another double-blind, placebo-controlled study in healthy elderly women showed improvements in strength and power when creatine supplementation was combined with a 12-week resistance training program. The creatine group also gained significantly more lean mass and muscle mass than the non-creatine group.

Creatine provides both your body and brain with the energy it needs to keep up with the daily demands of an active lifestyle. For athletes, people on a plant-based diet, and the elderly, creatine is even more important due to its positive effects on strength, performance, muscle mass, and cognition.

How to choose the best creatine supplement

There is a wide range of different forms of creatine, but not all suppliers use the same quality of raw materials or follow the same manufacturing standards.

Here's what you need to know:

Creatine monohydrate is hands down the best form of creatine there is.

Here's why:

It has the most scientific evidence.

It has the best bioavailability and absorption.

It is often less expensive than other forms of creatine.

However, not all creatine monohydrate supplements are created equal.

When purchasing creatine monohydrate, keep the following in mind:

Avoid fillers or additives. Additional ingredients are unnecessary.

Pay attention to a vegan origin for vegans and vegetarians.

Check the quality of raw materials and manufacturing standards.

If you're looking for the gold standard in creatine monohydrate, look no further than le melo Yuzu Creatine.

What makes the creatine at le melo different?

Our creatine is 100% Creapure®, one of the purest, highest quality forms of creatine monohydrate available - the "gold standard" for creatine.

Quality you can trust - Creapure® is made in Germany using the purest raw materials, strict manufacturing standards and precise analytical control.

Regularly checked for purity - Creapure® is on the Cologne List® and is regularly checked for purity and banned substances. By exclusively using products from the Cologne List®, athletes reduce the risk of becoming an unintentional victim of doping.

Backed by Research - Of all the other types of creatine, Creapure® has been the most scientifically studied. It has been shown to be safe for long-term use and incredibly effective.

Superior Bioavailability - With a bioavailability of over 95%, Creapure® is absorbed almost immediately after ingestion. This means that practically all of the le melo creatine that you consume is used directly in your body. There is no surplus or waste.

Vegan - le melo Creatine is vegan and vegetarian friendly. It is produced exclusively by chemical synthesis and contains no animal or vegetable raw materials or intermediates. This makes it an ideal option for people on a plant-based diet to reap the cognitive and performance-enhancing benefits of creatine without consuming animal products. It is also kosher and halal certified and free from gluten and soy products.

How to use creatine: your questions answered

If you're still confused, here are 10 of the most frequently asked questions about creatine:

1. How much creatine should I take daily?

Take five grams of creatine a day. If you wish, you can adjust your dosage from three to ten grams depending on your size, muscle mass, activity level and personal response to creatine.

2. Do I take creatine before or after a workout?

Both, depending on your goals. Creatine is best taken immediately before or after a workout to aid in recovery and building muscle mass, or first thing in the morning to boost cognitive function.

3. Do I take creatine every day?

Yes. Take once a day or as recommended by a doctor.

4. How do I know if creatine works?

In the short term, depending on your diet, exercise program and lifestyle, you may find*:

  • Improved athletic performance
  • Delayed onset of muscle fatigue
  • Faster recovery between workouts

In the long term, depending on your diet, exercise program and lifestyle, you may experience*:

  • More lean muscle mass
  • Improved body composition
  • Improving overall athletic performance and capacity
  • Accelerated progress toward your health and fitness goals

*There is evidence that a certain percentage of the population does not respond to creatine. This means that the response to creatine supplementation is not as obvious physically as it is with others, or it lasts longer. Even as a "non-responder" you can benefit from creatine supplementation.

5. Do I need to cycle creatine?

Not if you're taking a high quality form of creatine monohydrate like le melo creatine. le melo creatine can be taken daily safely and long-term and a cycle is not necessary.

6. Do I need to bulk up with creatine?

No. Although a creatine loading period can result in an acute increase in strength and body weight, prolonged daily supplementation will produce similar results.

7. Is creatine bad for the kidneys?

Creatine in normal doses is not harmful to the kidneys. However, people with kidney problems should exercise caution.

Kidney health is a common concern when taking creatine because high doses can increase creatinine levels, a biomarker of impaired kidney function.

However, long- and short-term studies have found that creatine doses of up to 10 grams per day do not adversely affect kidney health in people with healthy kidneys.

More long-term studies are needed for people with impaired kidney function. If you have a history of kidney problems, talk to your doctor before taking creatine.

8. Will creatine make me gain weight?

Creatine can increase lean mass and improve body composition through some water retention.

While higher dosages can cause water retention that can exceed five pounds, lower dosages usually result in minimal weight changes aside from gains in muscle mass.

9. Should women take creatine?

Despite the common misconception that creatine causes weight gain (see above), creatine actually offers some unique benefits for women, especially those concerned about maintaining their health and quality of life as they age.

Women over 50 can experience significant loss of muscle mass and bone density. As this study shows, when combined with regular exercise, creatine can help mitigate age-related declines in health and function, and even improve the quality of life in postmenopausal women.

10. What else should I know about creatine?

Here are some other things to keep in mind when taking creatine:

  • Storage - Store creatine in a cool, dry place, e.g. B. in the pantry or in the closet.
  • Maximum Intake - There are currently no known serious side effects of creatine intake. However, some studies have reported that single doses of more than 10 grams can cause gastrointestinal symptoms such as nausea or loose stools. Unless recommended by a doctor, you should stick to the recommended dose of 3-10 grams of creatine per day.
  • Risk Groups - People with kidney problems or high creatinine levels should be careful when taking creatine. If you are pregnant, breastfeeding, under the age of 18, taking a prescription medication, have diabetes or bipolar disorder, you should discuss with your doctor whether taking creatine is right for you.

Key points about creatine

The key takeaway from this article is that most people are creatine deficient and could benefit from creatine supplementation.

Other important points to remember:

  • Creatine supplies your muscles, brain and organs with energy and is particularly important when exercising.
  • Restoring creatine balance without supplementation is extremely difficult and impractical.
  • Active adults, vegans and vegetarians, and the elderly benefit the most from creatine supplementation as they are among the most deficient people.
  • The best form of creatine is creatine monohydrate.
  • When considering different brands, pay special attention to origin, quality of raw materials, and manufacturing standards.
  • Taking creatine can...
  • compensate for a creatine deficit
  • improve athletic performance
  • Accelerate the achievement of health and fitness goals
  • improve cognitive abilities
  • mitigate the age-related loss of muscle mass, strength and function

le melo only uses 100% Creapure®, which is the purest creatine monohydrate on the market. Here are the details:

  • Manufactured using the purest raw materials, strict manufacturing standards and precise analytical control.
  • Regularly tested for purity and banned substances.
  • Thoroughly researched and proven safe for long term use and incredibly effective.
  • High bioavailability (over 95%), ie practically all le melo creatine that you consume is used directly in your body. No excess or waste.
  • Vegan and vegetarian friendly, Kosher and Halal certified, and free from gluten and soy products.
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