What is Creapure®, and how is it different from other creatines?
Creapure® is a pure, micronised creatine monohydrate made by Alzchem Trostberg GmbH in Germany. It’s the form used in the vast majority of creatine research, its purity is stated as 99.9%, and that’s why many consider it the “gold standard”. Other manufacturers may use different starting materials and processes, which can mean more impurities. (source)
What is creatine good for?
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55 years. The beneficial effect is obtained with a daily intake of 3 g of creatine in conjunction with resistance training, allowing an increase in the workload over time, at least 3 times per week for several weeks, at an intensity of at least 65–75% of one repetition maximum.
Creatine is also produced by the body, and about 95% of it is stored in skeletal muscle; smaller amounts are found in the brain and heart, among other places.
Do I need a loading phase?
It’s optional. Loading fills your muscles’ creatine stores faster: 4–5 × 5 g daily (20–25 g in total) for 5–7 days, then a 5 g daily maintenance dose. Without loading, taking 5 g a day gets you to the same place in about 3 weeks. In our view, one serving (5 g) a day is plenty. (source)
Do I need to take breaks (cycle it)?
It used to be recommended to take a 1-week break after 3 weeks of use, but there’s no need for that. Creatine doesn’t act through receptors and no tolerance build-up is known, so you can use Creatine Boost every day, continuously.
What does micronised mean, and what is its pH?
Micronisation reduces the particle size, so the powder dissolves in water faster and more easily. Creapure® has a neutral pH of about 7.0. Other forms of creatine are considerably more acidic (creatine pyruvate about 2.6, creatine HCl about 2.9, creatine citrate about 3.2), while a sodium bicarbonate-buffered form is strongly alkaline (pH 12–14). Strongly acidic or alkaline products can cause stomach upset in some people.
Is Creatine Boost vegan and kosher?
Yes. Creapure® is made by chemical synthesis, without any animal- or plant-derived raw materials, so it’s vegan. It’s also kosher certified: kosher certificate (PDF).
Where is creatine found in the body?
Your body makes creatine itself from amino acids, and you also get it from food (mainly meat and fish). About 95% of it is in skeletal muscle, with the rest found in the brain and heart, among other places. Intake is typically lower on a plant-based diet.
Does creatine damage the kidneys?
According to the research, not in healthy people at the recommended amounts. The International Society of Sports Nutrition (ISSN) review states that, based on more than 20 years of research, creatine used at recommended doses does not adversely affect kidney function; the misconception mainly stems from confusing creatine metabolism with creatinine metabolism. (source)
If you have kidney disease or another known medical condition, consult your doctor before use.
Does creatine raise blood creatinine levels?
Yes, it can raise them slightly, because some of the creatine in your muscles is converted to creatinine. In healthy people this does not indicate kidney or liver damage – several studies support this, including a 35-day study from 2020 (up to 5 g daily) and a 4-year study. (2020, 2001, ISSN)
Before any lab tests, it’s worth telling your doctor that you take creatine.
Does it cause water retention?
Creatine draws water into muscle cells, so at first – especially during a loading phase – it can cause a temporary increase in body weight. This decreases as your body adapts. The amount varies from person to person (it’s also influenced by how much you take, your hydration status and genetic factors).
If you have high blood pressure or another medical condition, consult your doctor before use.
Can I mix it with Recoverite or protein powder?
Yes. After endurance training you can mix one serving (5 g) of Creatine Boost into 2 scoops of Recoverite or Vegan Recoverite, and after strength training into Whey Protein or Plant Protein – an easy way to fit in your daily serving.
How much is one serving if I don’t have the scoop handy?
1 level scoop (6.5 cm³) = 1⅓ teaspoons, which is about 5 g.
Can I bake or cook with it?
Yes, creatine is stable at normal cooking temperatures. Avoid very high heat: above about 230 °C it starts breaking down into creatinine.
