Creatine & Performance: Myprotein's Top Recommendations for Athletes

Discover Myprotein DE's best creatine products that can support your training. Learn how creatine can boost your performance.

Reading time (estimated): 8 min.

What is creatine and why is it relevant for physically active people?

Creatine is a naturally occurring organic acid stored in the muscle cells of vertebrates and plays a central role in energy supply. Your body primarily produces creatine in the liver, kidneys, and pancreas from the amino acids arginine, glycine, and methionine. Additionally, you absorb creatine through your diet, especially by consuming meat and fish. For physically active individuals, creatine is particularly relevant because it is directly involved in providing rapidly available energy for intense, short-term efforts, such as those encountered in strength training, sprinting, or high-intensity interval training (HIIT). It helps to replenish adenosine triphosphate (ATP) stores in the muscles, which are the primary energy source for muscle contractions. For example, when you perform a heavy squat or a fast sprint, your muscles quickly consume ATP. Creatine can help to rapidly regenerate this ATP, allowing you to complete more repetitions, lift heavier weights, or improve your sprint performance.

How Creatine Works: How Your Body Can Benefit

The main mechanism of action of creatine is based on its ability to increase phosphocreatine stores in your muscles. Phosphocreatine serves as a rapid energy reservoir that can donate a phosphate group to adenosine diphosphate (ADP) when needed, regenerating it back into ATP. This process is particularly important during short-term, high-intensity efforts, as it enables immediate ATP provision without oxygen. So, for example, when you complete a series of sets in strength training, your muscles can draw on this fast energy source for longer thanks to increased creatine stores. This can help to boost your performance in successive, short-term, high-intensity exercises. Studies from 2026 show that creatine can positively influence muscle strength and mass, especially in combination with strength training. It can also support muscle recovery and reduce fatigue by buffering lactic acid production and more rapidly replenishing glycogen stores after exercise.

In addition to direct energy supply, creatine can also indirectly contribute to performance enhancement. It can increase cell volume in the muscles by drawing water into the muscle cells. This effect, also known as cell volumization, can have an anabolic effect and promote protein synthesis. Some studies also suggest that creatine may have antioxidant properties and can support brain function, especially during sleep deprivation or mental fatigue.

Recommended Amounts and Dosage for Maximum Effects

The most common and best-researched way to take creatine is the so-called loading phase, followed by a maintenance phase. During the loading phase you typically take a higher dose over a period of 5–7 days to quickly maximize creatine stores in your muscles. A common recommendation here is 20 grams of creatine per day, divided into 4 servings of 5 grams each. Alternatively, you can take 0.3 grams of creatine per kilogram of body weight during this period. For an athlete weighing 70 kg, for example, this would be 21 grams per day. The loading phase is followed by the maintenance phasein which a lower dose is sufficient to maintain the elevated creatine stores. Here, 3–5 grams of creatine per day are generally recommended. Some athletes also forgo a loading phase entirely and start directly with the maintenance dose. In this case, however, it takes longer (about 3–4 weeks) until muscle creatine stores are fully saturated. The timing of intake can vary, but many athletes prefer to take it after training along with carbohydrates and proteins to optimize absorption. It is important to drink enough water while taking creatine to ensure hydration.

Best Natural Sources of Creatine

Although supplements are the most effective method to significantly increase creatine stores, creatine also occurs naturally in certain foods. The best natural sources are animal products, especially red meat and fish. Here are some examples:

• Beef: About 4-5 grams of creatine per kilogram.
• Herring: About 6.5-10 grams of creatine per kilogram.
• Salmon: About 4.5 grams of creatine per kilogram.
• Tuna: About 4 grams of creatine per kilogram.
• Pork: About 5 grams of creatine per kilogram.

However, it is important to note that it is difficult to obtain the amounts of creatine required for performance enhancement through supplementation from diet alone. For example, to consume 5 grams of creatine, you would have to eat over one kilogram of red meat or fish daily, which is not practical for most people and also entails other nutritional aspects.

When are supplements useful?

Creatine supplements are useful if you want to specifically boost your athletic performance, especially in areas such as strength, power, and muscle growth. For vegetarians and vegans, creatine supplements are particularly recommended, as their diet generally contains no natural creatine sources and their muscle creatine stores are often lower than in meat-eaters. Even if you are following an intensive training program and want to optimize your recovery, creatine can be valuable support. It is a cost-effective and well-researched supplement that can offer significant benefits when used correctly. However, please note that supplements cannot replace a balanced diet and a healthy lifestyle.

Potential Risks, Overdosing, and Interactions

Creatine is considered safe and well-tolerated in healthy individuals and at recommended dosages. Most studies from 2026 show no significant side effects with long-term use. Nevertheless, there are a few points to consider:

• Gastrointestinal upset: In some individuals, very high single doses (e.g., over 10 grams at once) can cause mild gastrointestinal upset such as bloating or diarrhea. This can often be avoided by dividing the daily dose into several smaller portions.
• Water retention: Creatine draws water into muscle cells, which can lead to a slight weight gain of 1-2 kg. However, this is a positive effect on muscle hydration and should not be confused with unhealthy water retention in tissues.
• Kidney function: In healthy kidneys, there is no evidence that creatine impairs kidney function. However, individuals with pre-existing kidney conditions should consult a doctor before taking creatine.
• Interactions: There are no known serious interactions with medications. The simultaneous intake of creatine and caffeinated beverages is sometimes discussed, but current studies suggest that this does not negatively affect the action of creatine. However, it is always advisable to consult a doctor or pharmacist if in doubt.

Overdosing in terms of acute toxicity is extremely unlikely with creatine. However, taking significantly higher amounts than recommended brings no additional benefits and can increase the risk of gastrointestinal discomfort. Therefore, always stick to the recommended dosages.

Myprotein's Top Creatine Products at a Glance

Myprotein offers a wide range of high-quality creatine products tailored to the different needs of athletes. Here we present some of our top recommendations:

Product	Creatine Type	Special Features	Recommended Use	Ideal For
Myprotein Creatine Monohydrate	Creatine Monohydrate	Purest creatine monohydrate, unflavored, micronized for optimal solubility.	Loading phase: 4x 5g daily for 5-7 days. Maintenance phase: 3-5g daily.	Strength athletes, endurance athletes, fitness enthusiasts looking for a proven and cost-effective option.
Myprotein Kre-Alkalyn®	Buffered Creatine Monohydrate	PH-stable, designed to reduce conversion to creatinine, potentially fewer side effects like bloating.	2-3 capsules daily. No loading phase necessary.	Athletes sensitive to traditional creatine monohydrate or who prefer a capsule form.
Myprotein Creatine Ethyl Ester (CEE)	Creatine Ethyl Ester	Improved absorption and bioavailability, lower dosage possible, no water retention.	2-4 capsules daily.	Athletes who want to try an alternative form of creatine that is supposedly more effective.
Myprotein THE Pre-Workout+ (with Creatine)	Various creatine forms (part of a blend)	All-in-one pre-workout with creatine, caffeine, beta-alanine and other performance-enhancing ingredients.	1 serving before training.	Athletes looking for a comprehensive pre-workout solution that also contains creatine.

Application Recommendations and Dosage for Maximum Effects

To achieve the maximum effects of creatine, correct application and dosage are crucial. Regardless of which Myprotein creatine product you choose, some general guidelines apply:

• Loading phase (optional): For rapid saturation of muscle stores, you can take 20 grams of creatine monohydrate per day for 5-7 days, divided into 4 servings of 5 grams each. This corresponds to approximately 0.3 grams per kilogram of body weight. Mix the creatine in water, juice, or your protein shake.
• Maintenance phase: After the loading phase, or if you start directly with the maintenance phase, take 3-5 grams of creatine monohydrate daily. This dose is sufficient to keep muscle stores at a high level.
• Timing of intake: Creatine can be taken at any time of day. However, many athletes prefer to take it after training, as muscles are particularly receptive to nutrients at this time. Combining it with carbohydrates and proteins can improve absorption. On rest days, you can take creatine in the morning or with a meal.
• Fluid intake: Ensure adequate fluid intake throughout the entire period of creatine use. Creatine draws water into muscle cells, so it's important to stay well-hydrated. Drink at least 2-3 liters of water per day.
• Continuous intake: To achieve long-term benefits, creatine should be taken continuously over several weeks or months. Many athletes also do cycles with intake and break phases, but this is not strictly necessary.

For specific products such as Kre-Alkalyn® or Creatine Ethyl Ester, please refer to the respective dosage recommendations on the product packaging, as these may differ due to their special formulation.

🛒 Top-3 Recommendations from Myprotein DE

A curated selection of the best products from Myprotein DE for athletes and active individuals.

Frequently Asked Questions

What is the difference between creatine monohydrate and other forms of creatine?

Creatine monohydrate is the most researched and proven form of creatine. Other forms such as Kre-Alkalyn® or creatine ethyl ester have been developed to improve stability, absorption, or bioavailability, though scientific evidence for superior effects compared to creatine monohydrate is still limited. For most athletes, creatine monohydrate is the most effective and cost-efficient choice.

Do I need to start creatine with a loading phase?

A loading phase is not strictly necessary but can accelerate the saturation of muscle stores. If you perform a loading phase, your creatine stores will be maximized within about one week. Without a loading phase, it typically takes 3-4 weeks for stores to be fully replenished. The long-term effects are comparable in both cases.

Does creatine cause water retention?

Yes, creatine can lead to a slight increase in intracellular water within muscle cells, which may result in a minor weight gain. However, this is a positive effect, as increased cell hydration can promote protein synthesis and create an anabolic environment. It is not unwanted subcutaneous water retention that would make you look "puffy."

Is creatine also suitable for women?

Absolutely! Creatine is just as safe and effective for women as it is for men. It can help women increase their strength, build muscle mass, and improve their training performance without having to worry about unwanted masculine characteristics.

Can I take creatine long-term or should I take breaks?

Current studies from 2026 indicate that long-term creatine intake is safe for healthy individuals and has no negative effects. Many athletes still do so-called "cycles" with intake and break phases to maintain muscle sensitivity to creatine, but this is not necessarily scientifically proven. Continuous intake of 3-5 grams per day is usually sufficient to reap the long-term benefits.

Can creatine help with weight loss?

Creatine itself is not a direct weight loss product. However, it can indirectly help with weight loss by enabling you to train more intensely and build more muscle mass. More muscle mass increases your basal metabolic rate, meaning your body burns more calories even at rest. Indirectly, creatine can therefore make a positive contribution to successful weight management, especially in combination with a suitable training and nutrition plan.

Conclusion

Creatine is one of the most effective and well-researched sports supplements. It can significantly improve your strength, power, and overall training performance, and support muscle recovery. Myprotein offers a range of high-quality creatine products that can help you achieve your individual athletic goals. Pay attention to proper dosage and adequate fluid intake to maximize the benefits. If you have pre-existing conditions or are unsure, always discuss the use of supplements with your doctor or a qualified nutritionist. Remember that supplements can only complement a balanced diet and a healthy lifestyle; they cannot replace them.