5 Min
Zuletzt aktualisiert am 25.08.2025
Creatine, one of the most popular and most researched dietary supplements in the field of sports, is especially known for its effect on physical performance during short-term high-intensity exercise. In this article, we’ll look at why creatine is such an essential part of supplementation for many athletes and fitness enthusiasts.
But what exactly is creatine? You can find out in our article "What is Creatine?"
Boosting Physical Performance
The most well-documented effect of creatine is its ability to increase physical performance during strength and power training as part of short-term, high-intensity activity. The prerequisite for this is a daily intake of 3 g of creatine. This is why creatine is especially popular among strength athletes, sprinters, and athletes in disciplines with fast bursts of effort.
Supporting Muscle Growth
Creatine does not have a direct effect on muscle growth, but by enhancing performance during high-intensity exercise, it enables more effective training.
Want to learn more? In our blog article "What does Creatine do?" we take a closer look at the effects and benefits of creatine – check it out!
Safety and Tolerability
Creatine is one of the most well-studied supplements. The European Food Safety Authority (EFSA) has confirmed that a daily intake of up to 3 g of creatine is safe for healthy adults. Anyone with pre-existing health conditions should consult a doctor before supplementing.
Versatility and Easy Use
Creatine is available in different forms, including powder, capsules, and liquids, and can easily be integrated into your daily routine. It is also relatively affordable compared to many other supplements.
Conclusion
Creatine is one of the few supplements with a proven and scientifically backed benefit: it increases physical performance during strength and power training in short-term high-intensity exercise. For those who train at high intensity on a regular basis, creatine supplementation can be highly beneficial. Its safety and easy accessibility make it a popular supplement for a wide range of users, from professional athletes to fitness enthusiasts. As with any supplement, it is advisable to consult a health professional or nutritionist before taking creatine, especially if you have certain health conditions or are on medication.
