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Creatine supplementation

Creatine  supplement ensures that more creatine phosphate is available to restore ATP, thus ensuring rapid availability of energy. The effect of creatine always depends on your personal creatine levels. This means that adding creatine has little value when these levels are already at the maximum, and that the creatine levels could increase by over 50% when they are very low in nature. So it is possible that creatine does not work for everyone. Often creatine ensures:   

  • More energy and explosive strength
  • Increase lean muscle mass
  • More apparent volume in the muscles
  • Improvement of anaerobic efforts
  • More energy in the brains



The loading phase of creatine monohydrate means that you will benefit from the benefits of the creatine. Maximum stored creatine levels are reached with a loading phase after 5 to 7 days, whereas this is probably one week longer without loading phase. The maintenance phase is important to maintain the increased levels.



Creatine monohydrate is used as a supplement to enable the body to produce ATP, important for muscles and brains, faster. ATP stands for Adenosine Triphosphate, in Dutch adenosine triphosphate. The energy that ATP delivers is released when one of the three phosphate groups is split off from ATP. Adenosine triphosphate thus changes into adenosine diphosphate (ADP) and a single phosphate group. The released energy can be used to contract the muscles, but only for a few seconds because the amount of ATP in the muscles is limited. Fortunately, new ATP can be rapidly produced by the presence of creatine phosphate (CP), also known as 'phosfocreatine' (PCr). Creatine phosphate 'donates' (by means of the enzyme Creatine Kinase) the phosphate group to ADP so that it again has three phosphate groups instead of two and so again ATP has become and again can provide energy.