Creatine

Creatine is present in our bodies and is used by our muscles for short-duration efforts. Intramuscular creatine reserves are rapidly depleted in the first few seconds of exercise. It is the ideal supplement for sportspeople who want to improve their strength or explosiveness. It is particularly effective in combat sports, in sports where explosiveness is important, such as sprinting or jumping, in many athletics events, in team sports, in short for all high-intensity efforts. Studies also show that it could also have positive effects on endurance.

The creatine we offer is pure and ideal for use in combination with short, intensive training sessions. It also allows for better recovery after exercise. Creatine powder is the ideal supplement for athletes who want to improve their performance or take their training to the next level.

Creatine is generally found in red meat and fish, but it is also synthesised by the body via certain organs such as the liver and pancreas. Creatine is a combination of 3 amino acids: arginine, glycine and methionine. It has numerous advantages for optimising your training. In fact, by increasing creatine stocks in the body, its intake will help to improve sporting performance.

Once absorbed, creatine monohydrate is essentially stored in the muscles. By taking 3 g of creatine monohydrate in combination with short periods of intense physical exercise, you will improve your physical capacities. It will play a role in supplying energy and in muscle congestion.

Why take creatine?

The pure creatine monohydrate we offer will have numerous benefits in improving your training. It is ideal for use during successive bouts of intense exercise, and will help you to improve your physical performance. The effects of creatine will accelerate muscle development by providing energy, strength and endurance for the muscles.

Creatine monohydrate releases energy by accelerating ATP synthesis in the body. As ATP stocks are rapidly depleted, creatine is essential to increase their production and provide additional energy. This increased energy will enable you to gain explosiveness during your training sessions. As well as improving your physical performance, creatine monohydrate will also promote protein synthesis. This action allows you to increase muscle volume, as well as boosting physical recovery. The feeling of fatigue will be reduced and you'll be able to train more intensely.

Creatine, for whom and when?

By giving you the energy to face your training sessions and contributing to better recovery, creatine is ideal if you're doing training that requires intense exercise. Taking it will ensure you're ready to tackle your next training session.

Taking creatine is essential if you're looking to make progress and are stagnating. Thanks to its many benefits, its action within your muscles will enable you to go one step further by breaking through the glass ceiling you're facing. Creatine is found almost exclusively in meat or fish, so it is also ideal for vegetarians who may be deficient and want to obtain an optimal level of creatine.

Creatine monohydrate powder improves physical performance during short but intense bouts of exercise. To get the most out of its action, it is advisable to take it before exercise, i.e. just before your workout. Creatine can also be taken after exercise, as the benefits of exercise are still felt more than an hour after the session. Ideally, creatine should be taken in two doses: the first 15 minutes before exercise and the second just after exercise. For optimum effect, a 4-week course is recommended and can be repeated several times during the year, but the course can be extended to 3 months.

QNT offers several jars of creatine monohydrate powder: 300 or 800 g . The ideal is to mix it with fruit juice or a carbo load to increase the speed of assimilation thanks to the sugar it contains. The same goes for those who prefer tablets.

QNT's Pre Workout already contains 2g of creatine, but also sugars to increase its effects. Hydravol also contains 0.6g of creatine.

Many serious studies have concluded that caffeine reduces or even cancels out the effect of creatine. However, other studies have now shown that under a certain dose of caffeine, there are no negative effects. Our advice would be not to take the risk and therefore not to consume the 2 at the same time.

Creatine tablets or powder?

Creatine powder: The most widespread and most studied form of creatine is undoubtedly powder, especially creatine monohydrate. Powder has the advantage of being more economical and offers flexibility of dosage. You can easily adjust the quantity according to your specific needs and training objectives. It dissolves quickly in water or other liquids, making it easy to consume, especially around your training sessions.

Creatine tablets: On the other hand, tablets offer convenience and portability. They're ideal if you're often on the move or find it more convenient to take supplements in pill form. However, they can be a little more expensive and sometimes limit dosing flexibility, as each tablet has a fixed amount of creatine. Ultimately, the choice between powder and tablets depends mainly on your lifestyle and personal preferences. Both forms are effective in increasing muscle creatine reserves and improving sports performance. So which do you prefer? The convenience of tablets or the flexibility of powder?