Creatine, one of the most studied and popular supplements in the world of sports nutrition, has attracted the attention of athletes, bodybuilders and fitness enthusiasts worldwide in recent decades. But what makes creatine so special and what effects does it actually have on our bodies?

A little biology lesson to understand what creatine is and what your body needs it for.

Creatine is produced by your liver, kidneys, pancreas, but also in your brain. In nature, creatine is mainly found in meat and fish. Creatine provides energy to your muscles. Your body needs that energy to It promotes the replacement of  ATP  and makes an explosive contribution to your energy. This makes you less tired.

Almost all of the 'creatine supply' you have in your body is stored in your muscle cells. This is beneficial because it has a positive effect on your type-2 muscle fibers. These muscle fibers have a high threshold value, which is the minimum amount of creatine your body needs to have an effect. This in turn affects the contraction speed, for which mainly anaerobic energy sources are used. This muscle fiber has a more powerful contraction but can maintain this for a shorter period of time than a type-1 fiber, which is better for endurance sports or light activities.

It contains a combination of amino acids and helps to reduce muscle breakdown and preserve muscle. When used long term, it helps to perform more exercises or repetitions and lift heavier weights. This is an important factor in long term muscle growth.

Creatine works for about 70% of people. The other 30% may already have enough creatine in their muscle fibers by eating enough meat and fish. Especially if you eat vegetarian or vegan, you should always use extra creatine to prevent deficiencies.

The benefits of creatine are diverse and can be significant for people who engage in intense physical activity. Here are some of the most

Notable Effects:

1. Increased Muscle Strength and Power: Creatine plays a crucial role in muscle energy metabolism. It accelerates the regeneration of ATP (adenosine triphosphate), the primary energy source for muscles, leading to improved strength and endurance during short-term, intense efforts like weightlifting and sprinting.

2. Muscle Growth:
Creatine may stimulate muscle growth by increasing water retention in muscle cells and increasing protein synthesis. This can lead to increased muscle mass and a more full-bodied appearance.

3. Improved Recovery Time:
Some studies suggest that creatine may speed recovery after strenuous exercise, possibly through anti-inflammatory effects and increased hydration of muscle cells.

4. Cognitive Benefits:
Creatine also appears to have benefits for brain function. Research has shown that it can improve cognitive performance, especially on tasks that require rapid, short-term memory and thinking skills.

5. Protection against neurological disorders:
While more research is needed, some studies suggest that creatine may have beneficial effects on neurological disorders such as Parkinson's disease and brain injuries. It's important to note that the effects of creatine can vary from person to person, depending on genetics, diet, training, and other individual variables. It's always advisable to talk to a health professional before beginning any supplement regimen.

When building up creatine, there is a chance that your body will retain fluid, which can cause you to gain some weight. There are also some who experience stomach problems with the associated intestinal complaints. Drink enough when you use creatine and try not to use caffeine such as coffee or a pre-workout at the same time. Some studies have shown that creatine is less well absorbed if you use it together with caffeine.

If you have problems with your kidneys, you should not use this supplement without your doctor's permission.

Sometimes you hear that creatine falls under the anabolic steroid, but that is a myth. It is an over-the-counter supplement that is on the list of approved agents. It also occurs naturally in food and your body needs it.

HIgh End The Real CREA MONO  is a supplement designed to improve your performance, not only when you do strength training. In all sports you benefit from extra creatine. It is often used by bodybuilders, runners, cyclists and for strength training.

The advantages of our CREA MONO:

• You are assured of the purest creatine monohydrate on the market.
• With handy measuring scoop
• Best price/quality ratio

Creatine can be built up in your body in two ways. There are also two methods to do this, the fast and the slow method.

For the fast period you should consume 20 grams of creatine daily. This is comparable to 5 kilos of meat.

For the quick method:

• The first 5 days, take 4 doses of 5 grams (1 scoop) with breakfast, lunch, dinner and before going to bed.
• On day 6 you take two doses of 5 grams.
• From day 7 you take about 2 to 5 grams of creatine per day.

For the slow method:

• Take a dose of 5 grams (1 scoop) per day for one month
• After this you move into the maintenance phase and take about 2 to 5 grams of creatine per day

Preferably dissolve in water or sugar water.

There are no known disadvantages to long-term use, but physiologists recommend taking a break of a few weeks after about two months. They think that the supplements may prevent the body from producing creatine and transporting it to the muscle fibers. Incorporating these breaks ensures that this cannot happen.
When you stop taking creatine, it takes about four weeks for all the extra creatine taken to disappear from the body.