▷Creatine - The Best Guide and Offer Online!【HSN】
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What is Creatine
Creatine is a great food supplement for any athlete: an organic acid produced in the liver from three amino acids, named L-arginine, glycine and L-methionin.
It is then stored in the muscle fibres. We’re speaking, of course, of an organic substance in the body.
And if you're a regular gym goer, you'll agree with us that creatine is the most popular and widely used food supplement, along with whey protein.
Its main endorsement? The large number of scientific studies and recognised institutions that endorse it, such as the International Society for Sports Nutrition, which establishes this food supplement as “GRADE 1 – Maximum evidence of effectiveness and safety”.
Types of Creatine
Creatine is the base compound on which complexes or salts are formed to improve
water solubility, environmental stability, absorption, and other properties of interest to
the consumer seeking a quality source of creatine as a food supplement.
Monohydrate
Creatine monohydrate is the most-studied creatine, belonging to the exclusive group with the highest degree of evidence of efficacy and safety.
Its creatine content as a base molecule is approximately 88% of its total composition, and its bioavailability in the body is very high, making it the best value for money option for most users of this food supplement.
You can find various Creatine monohydrate products at HSN:
Creapure
Non Creapure
Both with maximum purity.
Kre-Alkalyn®
Kre-Alkalyn is a brand registered with the All American Pharmaceutical and Natural Foods Corporation, which develops a buffered creatine monohydrate, or alkaline pH, corrected to 12.
This pH-corrected modification is associated with a higher bioavailability of creatine in the body, higher absorption and better uptake by cells, so the recommended daily dose is usually lower than other forms of creatine monohydrate.
What is Creatine for?
Creatine has been attributed with all sorts of benefits, in fact, there is a growing body of evidence evaluating the potentially positive effects on the non-athlete population.
Despite all the promising properties of the compound, its dietary supplementation has now been unequivocally associated with increased physical performance during successive short-duration, high-intensity interval exercise, when used at a dose of 3g daily.
Think creatine is limited to its effect on sports performance? Not at all!
Creatine: the supplement that'll build your strength
Daily creatine intake may increase the effect of weight training on muscle strength in adults over 55 years of age who regularly perform weight training.
The beneficial effect is achieved by the use of at least 3g daily of creatine in conjunction with a specific strength training regimen.
Need an extra push in your training sessions? Feeling stagnated or that you're not improving?
Creatine is a must-have food supplement in your pantry if you're working on strength training.
How does Creatine work?
Creatine serves as the structural basis for phosphocreatine, a molecule that is stored in our muscle tissue and used as a rapid recovery energy reserve for times when we perform more intense physical exercise and need to recover quickly.
Creatine enters the muscle cell via specific transporters, where it is phosphorylated to form phosphocreatine by the enzyme creatine phosphokinase (CPK or CKP).
1. When muscle tissue contracts, it breaks phosphate bonds from ATP (adenosine tri-phosphate), which provide a large amount of energy that allows the fibres to contract.
2. The degraded ATP is transformed into ADP (adenosine di-phosphate), and we could say that it "loses its potential to provide energy".
3. CPK is able to remove the phosphate it added to creatine from the cells to donate it to ADP so that it is no longer di-phosphate, but tri-phosphate (again ATP).
Increasing the availability of creatine in the cells increases the ability to resynthesise, or recover energy quickly, without the need for prolonged breaks.
What does Creatine do?
Dietary supplementation with creatine monohydrate allows for an increase in intracellular creatine reserves, increasing the concentration of phosphorylated creatine and therefore the energy substrate store. Thanks to this, we can benefit from the effects described above.
Is Creatine really effective?
This is one of the biggest questions for all creatine users: what is creatine good for and what is it not good for?
It's effective and efficient for:
Improving performance when doing high-intensity interval training.
Increasing the effect of training with weights in people over 55 years of age.
Possibly not useful for:
Increasing fat loss.
Improving neurological functioning and providing cognitive support.
No scientific evidence to claim that it is effective for:
The treatment of any pathological conditions.
Improving rest and increasing the quality of sleep.
4 Benefits of creatine
Creatine is the trendy food supplement among athletes, and it's no coincidence, as many are already
using it to improve their training sessions and perform at their best.
CREATINE IMPROVES TRAINING PERFORMANCE
CREATINE INCREASES STRENGTH
HELP IN GAINING MUSCLE MASS
CREATINE IMPROVES MUSCLE RECOVERY
It's able to increase performance in sessions where efforts are short (in duration) and intense; such as in:
- HIIT (High Intensity Interval Training) sessions.
- Team sports training (Basketball, Handball, Futsal, Volleyball, etc).
- CrossFit® and other high intensity sports disciplines, such as combat sports.
Reducing the recovery time required between sets to re-express maximum muscle contractile capacity.
Creatine has been shown, at doses of at least 3 grams per day, consumed long-term, without breaks, to amplify the effects of weight training in adults over 55 years of age who are exposed to a specific training regimen.
Amongst its effects are increased strength, an adaptation of training with loads, which creatine is able to enhance.
The positive effects of creatine on muscle strength might be due to increased lean mass, another of the adaptations of weight training, which appears to be directly related to the ability to express strength.
Much research points to the positive potential of creatine on lean mass gain in older adults, as an adaptation to weight training. (Chiliback et al., 2017), which, in essence, can enhance strength building.
It hasn't been unequivocally associated with improved post-workout recovery.
Creatine may increase the speed of recovery between high intensity, short duration efforts by increasing the availability of energy donors; hence the improved performance in this type of training.
Creatine: Effect on muscle gain
Creatine at a dose of at least 3 grams, as part of its verified effects on increasing strength training performance in adults over 55 years of age who train regularly with weights, is associated with an increase in lean mass.
Many studies show this effect, increasingly even among the young active population (Mills et al., 2020), provided they undergo regular weight training and a high protein diet.
Creatine is your best ally for weight training!
Why take creatine?
Because, although the body produces its own creatine, more and more athletes and bodybuilders are becoming aware of the many performance benefits of taking creatine.
The body requires around 1-3 grams of creatine per day to maintain its reserves, its endogenous synthesis is quite low and the diet is not usually very rich in this compound.
To obtain an approximate dose of 3g of creatine, which is the recommended dose to obtain its benefits, you would need to consume around one kilogram of beef.
From this fact we can deduce the practical impossibility of obtaining all the creatine you need from food sources, as something similar happens with fish.
How can you remedy this? By using creatine food supplements as part of your daily dietary routine. In the case of vegans or vegetarians, this aspect is particularly important, as they have to cover the creatine deficiencies inherent in a diet that doesn't include animal protein sources.
It's been observed that vegetarians have lower intramuscular creatine reserves, hence greater benefits can be observed in this population group when they supplement their diet with creatine.
How to take creatine?
There are 3 ways to take creatine monohydrate:
-
Continuously over time, in a general dosage of 3g.
-
Continuously over time, at a individualised dose of 1g/10kg of body weight.
-
In a loading phase that goes from high to low. It starts with a dose of 10-20g for one week, followed by a phase with doses of 5-10g for 3-4 weeks and finally a break of two weeks.
It has long been recommended that creatine monohydrate should be used in conjunction with a high glycaemic index carbohydrate source such as sugar or honey, as the release of insulin appears to maximise creatine uptake into muscle cells.
However, the relevance of this possible effect is negligible, as due to the mechanisms of action of the compound, long-term consumption maximises its effects, simply by consuming it mixed in water.
Below you'll find a table in which you can obtain more visual information on how to take creatine monohydrate:
| Protocol |
Daily Quantity |
Duration |
| General Dose (Recommended) |
3 grams |
Continuous |
| Individualised Dose (Not recommended) |
1 gram x 10 kg of body weight |
Continuous |
| With Loading Phase (Not recommended) |
10-20 grams
5-10 grams
0 gramos
|
1 week
3-4 weeks
2 weeks
|
You can mix creatine in your bcaa’s or protein shake, and you can also combine it with glutamine or taurine, without problems, as it doesn't interfere with its absorption or its action in the body.
It is not necessary to discontinue the use of creatine – although it’s often been recommended to stop consumption for periods to increase its effectiveness, this hasn't been demonstrated and would be counterproductive, as in order to maintain the effects of creatine, the intracellular concentration reached must be maintained, which is essentially achieved by using quantities of 3 grams of creatine.
When to take creatine?
Creatine can be taken at any time of the day, there is currently no evidence that one time is superior to another.
Many people use it around training, simply for convenience, both before and after training is a good option.
Remember that the positive effects of creatine are not acute, as would be the case with caffeine, but chronic, and to benefit from them, this food supplement must be used for at least 3 weeks on a daily basis.
Therefore, the most important thing is that you use it at a time that you’ll remember to do so daily and won't forget.
Did you know?
We are the major buyer of Creapure® in Spain.
Creapure®is the only trademarked creatine monohydrate raw material produced in the Western Hemisphere. Its quality parameters are excellent as this supplement is tested for purity by HPLC (High Pressure Liquid Chromatography).
In addition, Creapure® has been synthesised under strict European and German standards using a good manufacturing method that minimises the risk of producing undesirable sub-products.
Best time to take Creatine
There is no one best time of day to use creatine.
Its effects are identical whether it is taken in the morning, afternoon or evening.
Although many people associate creatine with an "energy" food supplement and therefore think it shouldn't be used at night, creatine has no stimulant compound and therefore has no contraindications for its use at night. In fact, many people use it before going to sleep, as it is a simple practice to avoid forgetting to take it.
How much Creatine should you take?
It will depend on the strategy employed, according to the conditions set out above. At HSN we recommend you follow the recommended instructions for use of the food supplements purchased. The instructions for use of our creatine monohydrates (all of them, except Evokalyn) is 3 grams a day. It is not recommended to exceed the dosage expressly recommended on the product.
Who can take Creatine?
Creatine can be used by any healthy adult of legal age.
Any athlete, male or female, young or old, can benefit from the positive effects of creatine on sports performance.
The effects are most noticeable in older people, adults over 55 years of age.
Actually it is difficult to find a regular gym user or high performance athlete who is not using creatine monohydrate as a complement to his diet.
Special warnings and precautions
Creatine is a very safe food supplement, which has been evaluated even in children and those suffering from different conditions.
However, food supplements are intended for use by adults of legal age and should be kept out of the reach of children.
If you suffer from any pathology, or are receiving any pharmacological treatment, you should contact your doctor before using creatine as a food supplement.
Athletes that take creatine
It's recommendable for:
- Bodybuilding and fitness and weight training practitioners.
- Powerlifting, weightlifting and other strength disciplines.
- CrossFit® and other military training programmes
- Obstacle courses.
- Team sports (football, basketball, handball, volleyball).
- Contact sports (Boxing, Kick-boxing, Muay-Thai).
And any sport that involves high intensity and short duration efforts.
What objectives is creatine suitable for?
Creatine is suitable for any athlete, but especially recommended for people over 55 years of age, who:
- Are looking to increase their performance in short duration high intensity efforts.
- Aim to increase the effects of strength training in the gym.
Expert opinions on Creatine
Creatine monohydrate is, without a doubt, the most promising food supplement for increasing athletic performance today.
Its cost-benefit ratio is excellent, due to the almost total absence of reports of adverse effects, good magnitude of the positive effects, and the low selling price of the food supplement.
Creatine is a product that you should take every day.
Precautions when taking creatine
There are no reports of toxicity associated with creatine when it is purchased from places that are properly licensed for its production and distribution.
However, in the medical literature, there are thousands of case studies exposing situations of toxicity or unexpected adverse effects due to the purchase of food supplements from producers who do not have properly certified safety and quality control measures in place.
At HSN, we develop the food supplements we sell in our own factory, which has certifications attesting to good production practices.
The only precaution, if you are a healthy person, that you should take when buying a creatine-based food supplement, is to make sure of the quality of the manufacturer that markets it.
How do you accelerate the effects of Creatine?
The effects of creatine can be accelerated by performing a pre-loading phase, of up to 20 grams per day for 5-7 days, and consuming it together with a source of sugars.
At HSN we strongly advise against this practice, and recommend using creatine according to the recommended use stated on the food supplement.
In approximately in 3-4 weeks the point achieved is the same, whether or not the loading phase is performed, so it should be avoided.
Side effects of creatine
Creatine hasn't been associated with recurrent side effects, only digestive discomfort is somewhat prevalent among consumers. Even so, it is an effect traditionally associated with the use of quantities greater than those stated in the instructions for use and when carrying out loading phases.
Interaction of creatine with caffeine
The combined dietary supplementation of creatine and caffeine has been associated with an attenuation of the positive effects of both compound.
This hypothesis arose after observing in a study that creatine supplementation was more effective than the combination of creatine and caffeine, with caffeine being interpreted as diminishing the positive effects of creatine.
This has been disproved since the publication of this study on numerous occasions by randomised controlled trials, and by reviews of the primary and secondary mechanisms of action, and possible interaction between compounds, by internationally renowned researchers in the field of sports nutrition, such as Eric Trexler.
Food supplementation with caffeine and creatine doesn't adversely affect the effects of either compound, nor does it diminish their action.
What can I combine with creatine?
Creatine can be combined with many food supplements as it has no negative interactions, and athletes use it for the benefit of all.
WITH NITRIC OXIDE
Read More
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Glutamine is a conditionally essential amino acid, which is particularly important for athletes undergoing high-intensity and long-duration training as it is the main amino acid present in muscle tissue.
Many experts are in favour of including its combined use as a post-workout drink.
The consumption of Creatine with Glutamine is recommended for any sportsperson and/or athlete who carries out moderately intense training. An example of this could be Weight Training.
Beta-alanine is a non-essential amino acid, used especially by athletes in anaerobic disciplines.
Its combination with creatine is a highly recommended and widespread practice.
You can find it in products such as Evordx 2.0
Between 2019 and 2020, a series of studies on athletes were published in which it was shown that the combination of creatine with HMB, a metabolite of the amino acid L-Leucine, was superior to the separate use of the compounds.
The research group of Fernández-Landa, a member of the Department of Nursing and Physiotherapy at the University of León (Spain), is responsible for these findings.
The combination of Creatine with nitric oxide precursors is very popular among athletes seeking maximum performance, as a pre-workout.
You can combine creatine monohydrate with:
To achieve this desired combination.
You can also find it, already formulated, in the Evobomb pre-workout.
Myths about creatine
Creatine is shrouded in a great number of myths, but don't be fooled!
We explain why many of the negative things said about creatine are untrue, simply hoaxes, or lack scientific evidence:
Some people believe creatine is fattening.
This makes the female population in particular more reluctant to try it. This means that they do not benefit from all its advantages.
The reality is that creatine is NOT fattening, but it can make us gain body weight. But it should be made clear that gaining or losing weight doesn't mean gaining or losing fat. Body weight is the sum of lean mass, bone mass, muscle mass, fat mass and water.
The latter can be highly variable depending on our diet. And it is determined by our level of hydration and fluid retention.
What happens with creatine is that it increases the degree of cellular hydration due to its capacity to carry water.
Therefore, dietary supplementation with creatine may increase weight due to increased intracellular water volume.
Today, many questions and doubts have arisen around the protocols for taking creatine. If you have to load up and then rest, etc. And there are many theories about this.
There are theories that state that, in order to fill the phosphocreatine reserves quickly, it is necessary to load up.
This is not true because, as we have indicated above, although loading can increase the effect of creatine during the first few days, after 3 weeks of continuous consumption at a dose of 3g daily the effect achieved is the same, with less product expenditure and less risk of experiencing digestive discomfort and other undesirable effects.
There are also hypotheses or theories that creatine should only be consumed continuously for about a month, as after that time tolerance is built up and there is a lower rate of absorption.
This is why it is said that creatine has to be cycled. In other words, alternate periods of intake with periods of rest to ensure that sensitivity to creatine.
You don't need to cycle creatine.
Once optimal muscle creatine levels are reached, it is recommended that you continue to use it so that these levels are sustained over time.
This is to ensure creatine absorption rates don’t decrease again due to the onset of tolerance.
So, it is not necessary to perform this cycle or cycles of intake alternating with cycles of creatine rest.
It is easy to think that if creatine is eliminated via the urinary tract, the kidneys may be affected.
In studies of humans taking creatine, no markers of kidney damage have been found. Nor were any alterations found in glomerular filtration rate, blood proteins or urinary proteins, which leads to the conclusion that creatine is not bad for the kidneys.
Several studies have also been carried out in people with previous kidney damage, such as type II diabetes patients and haemodialysis patients, and none of them showed worsening of kidney function.
In summary, it can be concluded that creatine doesn't cause kidney damage in healthy people, and it has no negative effects in people with impaired kidney function either.
Creatine: Supplement suitable for vegetarians
Creatine monohydrate is developed from the high-pressure mixture of sarcosine and cyanamide, two chemical compounds that result in the synthesis of creatine monohydrate.
Creatine is not made with any ingredients of animal origin, meaning it's a food supplement completely suitable for vegetarians and vegans.
It is important to highlight that the company where it is purchased from has the HACCP/HACCP certification that guarantees that during the whole development process the ingredients are not in contact with other ingredients of animal origin that could "contaminate" the product, making it unsuitable for vegans.
Natural sources of creatine
Creatine is a compound that occurs naturally in the body of mammals, from guanidinoacetate in the kidney.
Meat and certain fish are therefore particularly rich in this organic acid.
Here's a short list of foods with creatine:
| Food |
Quantity of creatine |
| Pork |
5g/1000g |
| Beef |
4,5g/1000g |
| Salmon |
4,5g/1000g |
| Tuna |
4g/1000g |
| Cod |
3g/1000g |
| Sole |
2g/1000g |
| Milk |
0,1g/1000g |
| Prawn |
Traces |
| Fruits |
Traces |
| Vegetables |
Traces |
| Cereals |
Traces |
Getting effective amounts of creatine from the usual dietary foods is very inefficient, as to obtain an ergogenic dose of this compound (3g) from pork (the richest source of this compound), we would need to eat more than half a kg per day.
For this reason, food supplementation is advisable.
Which is the best creatine brand?
Many companies manufacture creatine, but, of all of them, the most important is AlzChem, with its Creapure® patent.
Creapure is micronised Creatine Monohydrate of the highest purity >98%.
It is known worldwide for the quality control that the company that manufactures it applies in its development processes.
This results in a creatine monohydrate with very low levels of diciandiamide (DCD) and Dihydro-1,3,5-triazine(DHT), undesirable compounds that are inadvertently created during the creatine development process, and whose control is crucial to the quality of the creatine.
At HSN we market 100% Creatine Creapure in our Excell Creatine, both in powder and capsules, entirely Creapure, with no other raw materials in its composition.
In 2020, HSN was certified as the company with the highest sales volume of Creapure creatine in Spain, well above the second company with the highest sales.
Where can I buy creatine?
You can find Creatine monohydrate at HSN, of the highest quality, your best food supplement.
All HSN food supplements are developed in our own factory, located in Spain and governed under the framework of the decisions established by the European Commission and the national executing body: AESAN.
Our laboratory is accredited with internationally recognised certifications that audit the factory on a regular basis, guaranteeing the total and complete traceability of the process of each product that arrives at the home of each of our customers.
We have:
GOOD MANUFACTURING PRACTICE
Ensuring the lawful practice of product development and its content.
HAZARD ANALYSIS AND CRITICAL CONTROL POINTS
This guarantees the follow-up after analysis of the possible hazards of the development process, throughout the entire production chain.
ISO8
It guarantees the treatment of products in clean rooms, with a particle filtration system that guarantees the absence of environmental contamination of any kind.
Top quality creatine from HSN at the lowest price. No intermediaries!
At HSN we are once again committed to quality, insisting on our commitment to the most internationally recognised raw materials.
You can find creatine with Creapure® raw material and its alternative used with a raw material of the highest quality, but without an associated registered trademark.
The entire development process is done in-house in our own factory, unlike other brands that distribute food supplements. In our case, there are no intermediaries that make the process more expensive:
The raw material arrives directly from the supplier. The food supplement or food preparation is developed in our plant, where quality control tests are carried out, it is stored in our warehouses, and it’s distributed directly from there.
That is why HSN's prices are so competitive, because as a consumer you are buying directly from the manufacturer, which is the distributor itself.
Find the highest quality Creatine monohydrate at the right price with HSN.
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