7 Min
Zuletzt aktualisiert am 29.04.2026
Creatine is currently on everyone's lips – quite literally. And although most of us probably know that creatine plays an important role for muscles, many don't really know what creatine actually is. We'll find out together in this article, so you can join the conversation at the gym next time you're there.
So, what exactly is creatine? And what do dinosaurs have to do with it?!
Your knowledge on the go: What is creatine?
-
Creatine is produced using amino acids and occurs naturally in our bodies.
-
Creatine can be produced by the body itself and can also be obtained through animal products or supplements.
-
An intake of up to 3 g/day is considered safe for healthy adults.
What is creatine explained simply?
Creatine is a carbon-nitrogen compound. Excuse me? We're still none the wiser. What does that mean? What is creatine, simply explained?
Creatine is a substance produced from amino acids (the building blocks of proteins) and plays an important role in the energy metabolism of muscles. There, creatine ensures (very simply put) good energy production. Energy supply to our muscles.
Let's briefly return to the technical term: carbon-nitrogen compound sounds complicated, but you know other examples: proteins and our DNA also belong to this category. Got it?
Adults are estimated to use approximately 1.5-2 grams of creatine per day to.
Creatine is produced naturally by the human body. This process requires the amino acids arginine, methionine, and glycine. Let's take a quick look at how this works. Don't worry, we won't delve too deeply into biochemistry. Afterwards, we'll have a better understanding of what creatine actually is – I promise.
Creatine is produced in the liver from a substance called guanine.dinosaurAcetate is formed with the help of methionine. Oh, there's our dinosaur too… less spectacular than we thought. Guanidinoacetate, in turn, is produced from the amino acids glycine and arginine in the pancreas and kidneys. Furthermore, creatine can also be ingested through food when consuming meat and fish.
The creatine produced (or ingested through food) embarks on a journey through our body: From the intestines or liver, it enters the bloodstream and from there reaches the areas of the body where creatine is needed. The most important destination is our skeletal muscles. Approximately 90% of creatine is produced there. % of creatine as creatine phosphate saved. The remaining 10 % are transported to other areas such as our brain.
Good to know: Creatine phosphate
(also PCr or phosphocreatine):
Creatine phosphate is a compound of creatine and phosphate – the creatine has essentially adopted a phosphate group.
We've now answered the question of what creatine is. But what exactly is creatine or creatine? Quite simply: it's all the same thing!
Time to turn our attention to more important issues:
What does creatine do in the body – properties and effects
We have now found out what creatine is.And you often hear that creatine is supposed to be good. But what does it actually do in our bodies?
Our muscles basically need creatine, as creatine phosphate is an energy source. Many athletes therefore use creatine to try to... effectively build muscle. This is probably also its best-known function.
However, research is also being conducted into other areas of application; so far, however, without approved health-related claims:
-
Brain
-
nervous system
-
mental health
-
immune system
You'll notice, creatine is important for our body. For this reason, an adult has a creatine storage capacity of approximately 120-150g to always have enough creatine in stock!
Creatine in sports – training and performance
Creatine is considered on the internet to be Game changer in sports and promises better performance in training. Is there any truth to that?
Creatine can provide our muscles with energy very quickly and Creatine increases physical performance during short-term, high-intensity exercise, particularly during high-intensity, high-speed training. This beneficial effect is achieved with a daily intake of 3 g. Several studies are currently investigating whether creatine plays a role in regeneration, Sore muscles or could play a role in the risk of injury. However, the results so far are inconsistent and no effect has been definitively proven. How all of this works, what role type 2 muscle fibers play, and what else creatine can do, I'll explain in the blog post "What does creatine do?? "More precisely. There you will also learn more about the benefits of creatine and its effects."
Creatine and our kidneys
There is a connection between creatine and our kidneys. Not only are the building blocks for creatine produced there – the kidneys are also responsible for converting creatine to creatinine and excreting it in the urine. By the way: Sometimes the creatinine level is determined by the doctor – perhaps the term sounds familiar to you from that point.
Whether creatine is harmful to our kidneys (as is often assumed) will be revealed later!
Creatine in the diet
We're finally starting to understand what creatine is and what it does. My head is spinning, at least. But how can we ingest it? What foods contain creatine?
Creatine is mainly found in our food in meat and fish to find. The name itself tells us this: creatine comes from the ancient Greek word for meat. Cow's milk can also be considered a source of creatine. However, it contains significantly less creatine than meat.
Bad news for vegetarians and vegans: Fruits and vegetables contain hardly any creatine. What now?
Creatine in vegetarian and vegan diets
As mentioned previously, creatine is primarily found in animal products. This poses a significant question for people following a vegetarian or vegan diet: how can they obtain enough creatine?Where does the substance come from in a plant-based diet? Or does her body have to work overtime to produce more creatine itself?
In short: Yes. People who consume little creatine from their diet simply produce it themselves. This isn't a problem – the body doesn't normally rely on dietary intake to meet its absolute basic needs. can largely cover its own needs. Creatine from food is practically an “extra”.
It is essential to ensure that sufficient amounts of the essential amino acid methionine, required for creatine production, are consumed. Without it, creatine cannot be formed!
However, vegetarians and vegans often have slightly lower creatine stores. So if you want to take additional creatine to fill your stores and make rapid progress in sports, supplementation could be interesting for you.
%-product_content-%
Creatine supplementation
Creatine is increasingly coming into focus, especially for active athletes, but also for vegetarians and vegans, and many are already taking creatine supplements.
Is it even necessary? Especially if you're currently under a lot of stress, your diet isn't ideal (or plant-based), or you do a lot of demanding sports, a Creatineimplementation It might be interesting.
If you'd like to read more about creatine supplementation, I can recommend our Articles on taking creatine and to Timing of supplementation I highly recommend it. There you'll find all the important information and also the answer to the question of how much creatine you should take per kg.
And also the appropriate one Creatine Supplement You can find it with us.
%-split_content-%
Risks and disadvantages of creatine
You often read warnings and frightening side effects of creatine online. Many people are still worried about whether taking creatine is really safe. We understand that! It's unsettling when you don't know something and can't assess it. But that's what we're here for – to give you an honest and scientifically sound assessment.
By the way: You can trust that we in our Shop for protein powder and supplements We will only ever offer safe products – your health and well-being are our top priority!
But let's get back to the topic:
Does creatine have side effects?
There are isolated reports of side effects – of course, why should creatine be any different from other foods? There's probably always someone in the world who doesn't tolerate a product.There is even such a thing as an allergy to water!
However, several large and comprehensive studies have now examined the situation and have good news: Side effects are rare. See for yourself:
Possible side effects in rare, isolated cases and at very high doses (more than recommended):
-
Flatulence
-
mild diarrhea
-
Muscle cramps
So if you follow the recommendation and choose a high-quality creatine supplement, side effects are rare.
However, what can happen is that you gain some weight, as creatine promotes water retention in the muscles. This, by the way, leads to the well-known phenomenon of muscles looking fuller! Whether this is an unwanted side effect or rather an advantage is up to each individual to decide.
Creatine safety: scientific assessment
Is creatine harmful? The European Food Safety Authority (EFSA) confirmed more than 20 years ago that a daily supplementation of up to 3 mg is not harmful. Creatine is safe for adults. Of course, this assumes you are healthy and that your creatine is free of heavy metals and other contaminants. Therefore, as mentioned, be sure to choose a high-quality product.
Other large and representative studies, provided that the recommended intake is followed, also found no harmful effects of creatine supplementation over both short and long periods.
Creatine, even in the recommended amount, is not expected to have a (negative) effect on the kidneys of healthy individuals. However, if you suffer from any conditions that affect your kidneys or could have an impact on them, you should seek medical advice before supplementing.
Once you understand what creatine is, this assessment makes sense; ultimately, it's just amino acids in a different form.
Conclusion: Creatine at a glance
Here's a summary of all the information so you can easily answer the question "What is creatine?" in the future: Creatine is a substance in our bodies that is produced with the help of amino acids. Creatine plays an important role in many areas and processes in our bodies. Creatine is best known for its importance in sports! Creatine is considered well-tolerated at the recommended dosage.
Why not give it a try and tell us about your experience?
literature & Sources
-
EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies) (2016). Scientific opinion on creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. In: EFSA Journal, 14(2).
-
Kreider, RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. In: Journal of the International Society of Sports Nutrition, 14(1).
-
Swiss Sports Nutrition Society (2023). Supplement guide. A-Supplements: Performance Supplement. https://www.ssns.ch/wp-content/uploads/2023/12/SSNS-SG-Kreatin_V2.2.pdf
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
