Creatine Monohydrate
Our Creatine page brings together our advice on the most studied supplement in sports nutrition: its role in energy production, its effects on strength and explosive efforts, the monohydrate form, daily dosage, hydration, and the timing of intake.
The most studied supplement in sports.
A natural molecule
Creatine was discovered in 1832 by the French chemist Michel-Eugène Chevreul, who isolated it from meat and gave it its name, from the Greek kreas, meaning flesh. Naturally produced by the liver and kidneys, and obtained from meat and fish, it is stored at over ninety-five percent in the muscles as phosphocreatine.
The other boosters
Energy supplements also come in:
All supplements are gathered on the energy and booster page.
The energy for short efforts
During short and intense efforts, sprints, jumps, weightlifting sets, the muscle pulls energy from ATP, which is quickly depleted. Phosphocreatine helps regenerate it instantly. By increasing its reserves, supplementation improves strength, power, and the ability to repeat explosive efforts, with benefits demonstrated by numerous studies. It is not on the list of banned substances.
Daily intake
The monohydrate form, the most studied, is also the most effective and economical. The recommended intake is three to five grams per day, every day, including rest days, preferably with a meal: muscle reserves are replenished in three to four weeks. Creatine draws water into the muscle, resulting in a slight weight gain at first: it's essential to drink enough daily.
Good deals
Good deals can also be found in good deals, promotions, clearance, sales, and Black Friday. The new arrivals showcase the latest collections, and the items shipped in 24h are prepared and dispatched within 24 hours. Major events of the year follow a stable order: Black Friday in late autumn, the year-end festivities, the winter sales, the French Days in spring, followed by the summer sales and back-to-school events.
Frequently asked questions
What dose of creatine should I take each day?
The common dose is three to five grams per day, including rest days. The loading phase is not essential: muscle saturation simply occurs a bit later.
Creatine before or after the workout?
The timing doesn't matter much: consistency in daily intake is what counts. Many take it after training, with a meal or a drink containing carbohydrates, for convenience.
Does creatine make you gain weight?
It increases the amount of water stored in the muscles, which can lead to slight weight gain in the first few weeks. This is not fat, and water retention under the skin remains limited.
Who discovered creatine?
The French chemist Michel-Eugène Chevreul isolated it from meat in 1832 and gave it its name, derived from the Greek kreas, which means flesh.
Why choose creatine monohydrate?
It is the most studied and proven form; other forms have not demonstrated superiority. Drink enough throughout the day to support its intake.
