If you have even the slightest interest in exercise, recovery, or maintaining or boosting your vitality, you’ve no doubt come across the term ‘creatine’. Creatine won’t turn your life upside down, nor will it ‘turn you into’ an Olympic weightlifter, but of all the supplements out there, it is the one whose effects scientists have studied the most. It has clear, proven benefits, which we’ll be discussing today.
How does creatine actually work in the body?
Creatine is by no means foreign to the human body. It is an organic compound made up of amino acids, which the body is able to produce in small quantities itself in the liver and kidneys. In a normal diet, it is found in red meat and fish.
In the body, it acts as a rapid energy reserve. When you’re doing intense, explosive activities, such as sprinting, squats or other dynamic movements, your muscles use up adenosine triphosphate (ATP). However, the muscle’s supply of ATP is depleted within 2–3 seconds. And it is precisely at this moment that creatine takes centre stage. This is because it can immediately supply the cell with the necessary component to replenish ATP.
Creatine works when you’re performing at your best.
Effects and benefits:
Despite all the marketing hype and catchphrases, creatine has real, scientifically proven benefits, as demonstrated by hundreds of studies:
More strength and an extra rep – don’t expect unimaginable leaps in performance, but creatine will help you push through that final, and often hardest, rep in a set, which is often what determines muscle growth.
Better recovery – thanks to faster ATP regeneration, your muscles recover slightly more quickly between intense workouts. This means you can train harder without feeling completely burnt out.
Cellular hydration – Creatine naturally binds water (directly within muscle cells), thereby creating a more favourable environment for protein synthesis and recovery.
The brain and cognitive functions – the brain consumes a huge amount of energy and utilises ATP in much the same way as muscles. According to research, creatine has a positive effect on mental alertness, working memory and even on reducing mental fatigue, which we experience particularly when under stress or lacking sleep.
Who can benefit from creatine?
- for strength athletes and fitness enthusiasts: from powerlifting through to CrossFit and traditional gym training
- for dynamic and team sports: football, ice hockey, sprinting, combat sports – wherever rapid acceleration and explosive power are crucial
- for vegetarians and vegans: As a plant-based diet does not contain creatine, people who do not eat meat usually experience the most significant improvement in their energy levels and concentration
- for anyone who wants to maintain muscle mass as they get older: As we age, there is a natural decline in muscle strength (sarcopenia); a combination of appropriate exercise and creatine is a proven way to slow down this process
What is important to consider when making a choice?
There are various forms available on the market, but whichever one you choose, the science is clear: creatine monohydrate is the gold standard. It is the best researched, has the highest bioavailability and offers the best value for money.
Although the effectiveness of creatine is undeniable, the biggest stumbling block tends to be consistency and form. The classic powder is often difficult to dissolve, leaves a chalky aftertaste, is dusty, and you can’t take it without a shaker or a glass of water. Large tablets, on the other hand, are hard for many people to swallow.
This is precisely the practical problem that Dr Lucullus’s Creatine addresses. It offers creatine in the form of fruit-flavoured jelly sweets (gummies).
Why this makes sense:
No mixing or shakers: Just pop them in your bag, car or on your desk and eat them at any time of day without needing a drink.
Consistency without overdoing it: Creatine works by gradually saturating the muscles – the key is to take it every single day. In jelly form, you’re less likely to forget to take it, and you’ll see it as a handy little snack rather than a chore.
Gentle on the digestive system: You’ll avoid drinking cloudy water all at once, which can sometimes irritate the stomach of people with a sensitive stomach.
Creatine doesn’t work miracles overnight – those come from hard work, a good diet and plenty of sleep. However, it is the most reliable partner you can bring along to support them. When, instead of faffing about with powders and constantly washing out shakers, all you need to do is reach for one gummy sweet a day, you’ll have sorted the most important thing: you’ll finally start taking it consistently. Try our blueberry-flavoured L-Creatine and get the most out of every set – the very repetition that will push you forward.
