Creatine and sport: why it is the No. 1 performance supplement

What is creatine?

Creatine is a compound the body makes from three amino acids (arginine, glycine and methionine). It is also found in meat and fish. Around 95% of the body’s creatine is stored in skeletal muscle, in the form of phosphocreatine.

Its role is simple: during explosive effort, muscles burn through their ATP, the cell’s “energy currency”, very quickly. Phosphocreatine regenerates it within seconds. The fuller the stores, the more often the muscle can repeat intense efforts.

What EU regulation says

Unlike many trendy ingredients, creatine benefits from health claims officially authorised by the European Commission following assessment by EFSA:

• Performance: creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine (Regulation (EU) 432/2012).
• Adults over the age of 55: daily creatine consumption can enhance the effect of resistance training on muscle strength. The effect is obtained with a daily intake of 3 g combined with resistance training at least three times per week (Regulation (EU) 2017/672).

For a brand, this is a very powerful marketing asset: few ingredients allow you to communicate so clearly while remaining fully compliant.

Which sports benefit most from creatine?

Creatine is particularly relevant in disciplines that involve repeated short, intense efforts:

• strength training, powerlifting, weightlifting;
• CrossFit, HIIT, functional fitness;
• sprinting, jumping, throwing;
• team sports: football, rugby, basketball, handball;
• combat and racket sports.

In pure endurance sports, its value lies mainly in acceleration phases, climbs and final sprints, and in the quality of strength sessions.

How much should you take, and when?

The reference dose in Europe is 3 g per day, i.e. one level scoop or one stick. Timing matters little: what counts is consistency, because it is the gradual saturation of muscle stores that makes the difference. Many athletes take it after training or at breakfast, in water, juice or a protein shake.

For everything you need to know about doses by format, read our guide Creatine: how much per day?.

Monohydrate, micronised, Creapure®: how to choose?

• Creatine monohydrate: the form on which virtually all studies and the EU health claims are based.
• Micronised: finer particles that dissolve better and avoid the “sandy” residue at the bottom of the glass.
• Certified raw materials: some German or European creatines offer enhanced traceability and quality control, a genuine premium selling point.
• Anti-doping certification: for athletes subject to testing, a product tested to the EN 17444 standard provides reassurance.

Powder, capsules or gummies?

Powder remains the most cost-effective format. Capsules are convenient but several units are needed to reach 3 g. Creatine gummies are the rising format: enjoyable and easy to carry, they appeal to a much wider audience than gym-goers. Manufacturing them is technically demanding, as the creatine must remain stable over time.