kreatin monohydrat

Creatine Monohydrate (CrM) is one of the best researched supplements in the fitness industry. Approximately 70% of the studies were able to demonstrate their significantly ergogenic (performance-enhancing) effect in different training protocols. And yet, most of the people you talk to are reduced to ‘creatine makes you more massive’ and ‘you just keep water’.

While these effects occur as part of an intake, there is much more behind this underestimated nitrogen-containing compound than mere cell swelling.


The science behind creatine monohydrate , is a nitrogen-containing compound that is stored in the muscles of mammals and fish, ~ 95% within skeletal muscle (making the meat of the animals a good source). In humans, 60% of these are stored as phosphocreatine (PCr) and 40% as creatine.

The body utilizes the anaerobic energy systems for the treatment of maximum or supramaximal training loads <30s. These consist of stored ATP (the energy source of the body), the ATP-PCr system and the system of anaerobic glycolysis.

If exercises are performed with such intensity, there is not enough time to generate the energy (ATP) over the more sustainable aerobic paths (with oxygen). An immediate source is required. This is where the creatine comes into play. Phosphocreatine (PCr) is responsible for the resynthesis of ATP (adenosine triphosphate) from ADP (adenosine diphosphate), thus providing a fast energy source.

Energy is derived when a phosphate is “cleaved” from the ATP. When the compound breaks, energy is released and ADP is left. The creatine kinase enzyme causes a reaction between ADP and phosphate to resynthesize ATP. Both stored ATP and PCr are exhausted to 88-100% after 5-8 s maximum effort. It takes 30-60s to ~ 50% and ~ 5 minutes to full recovery.



Why supplement with creatine monohydrate when our body produces it?

Why supplement with creatine monohydrate when our body produces it?

By taking CrM, we can increase the availability of the body’s creatine reserves from 125 mmol / kg to 160 mmol / kg, which reduces our ability to produce and maintain maximum power, time to fatigue and maximum repetitive performance how fast we generate power).

A further advantage is that when we expose ourselves to larger amounts of creatine, we are able to produce a faster resynthesis of the PCr, which allows a significantly improved regeneration of our anaerobic system.

Advantage # 1: During the anaerobic training (resistance training), an accumulation of metabolic products, e.g. Lactate and H + ions. The accumulation of H + ions leads to an inhibition of energy production and a reduced ability to obtain optimum performance.
Advantage # 2: Removing those H + ions during PCr resynthesis: 1 H + ion is consumed per generated PCr. This is something that should be considered by endurance athletes.
muscle contractility
Supplementation leads to improved energy and strength. Creatine affects the contractile proteins of our muscles positively.

Myosin and actin, which are within the sarcoplasmic reticulum (SM) of the skeletal muscle, are responsible for producing muscle contractions by a process known as a ‘sliding filament theory’.

This occurs when calcium is released in the sarcoplasmic reticulum and joins with troponin to move tropomyosin proteins, releasing myosin binding sites. Actin and myosin can now join and ‘contract’ in the course of a process known as cross-bridging.


But why is that important?
A good question – creatine increases calcium intake in the SR, improves the protein synthesis of the heavy chain of myosin and actin and thus promotes a faster, stronger muscle contraction.


And what does that mean for me?
It means more explosive lifts, the ability to perform more frequent maximum kicks, faster recovery and increased exercise volume – all of these features lead to new PBs!

Leave a Reply

Your email address will not be published. Required fields are marked *