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  • Creatine powder

    Booster for muscle building

    12.99 €

    • 100% pure Creapure® from Germany
    • Free from artificial colourants and preservatives
    • For power training & muscle building
  • Creatine capsules

    Booster for muscle building

    22.99 €

    • Certified Creapure® from Germany
    • Free from artificial colourants and preservatives
    • Vegan capsule shells - no animal gelatine

Additional information about creatine

The term “creatine” comes from the Greek word “kreas” which means meat. Creatine is most commonly found in fish, red meat and milk products, but can also be produced by the body from different amino acids.

Creatine is one of the most researched food supplements with experimentation dating as far back as the 1970s when it was tested for its ability to improve performance as part of sports nutrition. Since 1990, creatine has been used for sports nutrition by many athletes in the form of creatine monohydrate for muscle building and for explosive strength. Creatine can also be taken for high-intensity sporting activities, such as weight training, martial arts, sprints and track and field athletics, as the muscles tire quickly during these types of sporting activities and taking creatine before and/or after training counteracts this fatigue. But creatine can do much more. It can also help during endurance sports such as marathons, swimming and cross-country skiing.

1. This is how creatine works

The main problem encountered during intensive training is the hyperacidity of muscles. Creatine increases the concentration of carnosine, a dipeptide that neutralises lactic acid produced during intensive exercise sessions and thereby counteracts hyperacidity. Creatine also plays an elementary role in the energy balance of our muscles. The term ATP reservoir is often used in conjunction with energy supply where ATP (adenosine triphosphate) is a readily available energy supply for the cells. Our muscles have a limited ATP storage capacity (just enough for 1-2 seconds of sporting activity). ATP is constantly being recreated because of its brief availability. Creatine jumps in to help in this situation and supplies the muscles with energy.

The role of creatine in the body’s energy production

95% of the total creatine content of our body is found in our skeletal muscles. We consume about 1 gram of creatine through the daily consumption of foods of animal origin. Our body produces another gram in the liver, kidneys and pancreas. 2 grams of creatine are excreted by our bodies daily - leading to an even balance in a healthy athlete. Using the example of a set of bench presses in hypertrophy range (muscle building), we will now explain the effects of creatine . If the exercise session begins with heavy weights, the muscle’s ATP reservoirs that are responsible for energy supply are emptied after just a few seconds. In order to continue to perform bench presses without premature muscle failure, creatine phosphate must take over from ATP as energy supplier. Creatine phosphate helps the muscles to prevent premature fatigue, thereby increasing the exercise time and supporting muscle building.

This is how creatine metabolism takes place

The body’s production of creatine begins in the kidneys and pancreas. A precursor for creatine is created with the help of the amino acids glycine, arginine and methionine. Methionine is essential, i.e. the body cannot produce it on its own and it must be obtained from food. The actual creatine production process begins in the liver. The usable form, called creatine phosphate, is produced in the skeletal muscles. Each body is individual and production by the body is affected by numerous factors. Creatine consumed in food has an inhibitory effect, and so it is wise to include creatine in the form of powder or capsules in the diet for weight training and muscle building. The total amount of creatine in the body is 120-150 g. Creatine that is consumed enters the bloodstream and is transported to muscle cells. Creatine is an immediate energy source for muscle contraction. During peak performance, the body falls back on its adenosine triphosphate (ATP). This energy source is only sufficient for 2-3 seconds, after which the secondary energy source, the creatine reserve, is used. This lasts 30-45 seconds. After these reserves are emptied, energy is obtained anaerobically (without using oxygen) through glycogen.

2. Properties of creatine

The role of creatine is that of the energy supplier Creatine refills the body’s energy reservoirs quickly, promoting explosive strength endurance. Experts at EFSA, the EU committee for food safety have allowed advertising statements about creatine that emphasise its effects. Creatine officially increases the body’s performance in explosive strength training during short, intense physical activity. In other words, intake of creatine during intensive exercise sessions enables better performance, slows down the onset of fatigue and boosts recovery. It also enables an increase in muscle strength and volume. Creatine can also promote physical performance by quickly supplying muscles with energy. The creatine consumed in the diet and produced in the body is often  not enough. It can be helpful for muscle building to consume additional creatine powder or capsules to keep the creatine reservoir full.

3. The different types of creatine

Because of the proven efficacy of creatine products, more and more products have established themselves on the market in recent years, in addition to classic creatine monohydrate. These products rely on a "special" transport matrix to maximise absorption in the body. Kre-Alkalyn is just one of these products. Kre-Alkalyn is supposed to help ensure the transportation of creatine to the muscle cells before it is broken down into creatinine, a substance that is useless for the body. Creatine AKG (creatine and alpha ketoglutarate) is a form of creatine that promises stability and can be absorbed gently and quickly by the body. This product also claims to have no side effects like bloating or unwanted water retention. The promised effects sound attractive, but do they justify a significantly higher price than for other creatine preparations? Studies have shown that the intake of creatine monohydrate in conjunction with a transport matrix such as fruit juice provides the best results for increasing strength and muscle. To summarise, there are often marketing strategies hidden behind “complex” transport matrices that attempt to justify a higher price for the seller.

Creatine capsules or creatine powder?

The decision on whether to choose creatine powder or creatine capsules depends on individual preferences and desired use. The way it works, as described in detail in the previous section, is absolutely independent of the form it is administered. Here are the key facts again to help navigate the simple decision between creatine powder and creatine capsules. We also delve into this topic in another magazine article: Creatine powder or capsules?


  • Simple dosage without weighing
  • Practical transportation, even when outdoors
  • Easier to see when the product is almost empty


  • More flexible dosing when using alternative creatine treatments
  • Easier intake in powder form
  • Lower price level

4. Taking creatine correctly

Those who mainly associate creatine with the gym and muscle building forget that it is also particularly attractive for endurance athletes. Higher creatine levels can increase endurance, prevent fatigue and accelerate recovery after intense training. There are some basic tips that need to be kept in mind before consumption of creatine, in order to ensure a smooth process and effectiveness:

  1. Pay attention to hydration (You should drink no less than 2-3 litres of water per day).
  2. Avoid caffeine (reduces the efficacy)
  3. Abstain from alcohol (reduces the efficacy)
  4. Consume with fruit juices for quick availability in the body
  5. Weight gain is possible due to water retention
  6. Additional weight training supports muscle building

Creatine intake is also separated into a loading phase and an intake cycle without a loading phase with long-term intake. The creatine treatment is set in context during the creatine intake phase. In the magazine article creatine treatment, our experts explain what this form of administration is all about and how to structure the perfect creatine treatment.

5. Things to watch out for when purchasing creatine online

Creatine monohydrate by foodspring offers 100% premium Creapure® , made in Germany under the highest quality standards. Creapure® is the purest form of creatine monohydrate and is distributed exclusively by certified Creapure® manufacturers. This high quality raw material has been awarded numerous quality labels and is also used in competitive sports. Other online traders rely on cheap creatine monohydrate from China or Eastern Europe. Impurities and side effects from consuming these cannot be ruled out.  We ensure our high quality through constant monitoring and independent controls and take many precautions to offer pure and highly effective creatine. Buying creatine capsules and creatine powder is quick and easy in our online shop.

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