Creatine is formed naturally within our bodies from three amino acids (glycine, arginine and methionine). Despite being mostly renowned for increasing tone and muscle mass, it also helps maintain healthy nervous and cardio-vascular systems.

Creatine is particularly useful for simple acceleration sports (sprinting, swimming and cycling) or group sports, as well as building muscle. It seems to have little effect on endurance sports.

Regular use of creatine stimulates the production of new fibres in external muscle cells, allowing a significant improvement in performance.

It is strongly recommended to drink plenty of still water whilst taking the supplement. The water present in the body follows the creatine into the muscles to assist with the synthesis of the proteins and the constitution of lean body mass. Drinking plenty will prevent the risk of depriving other tissues of water and avoid gastro-intestinal problems or cramps.

Creatine should normally be taken in the morning on an empty stomach. However, as part of a regular sports activity, it is best to take the creatine 45-90 minutes before physical training in order to reduce effort and 45-90 minutes afterwards to encourage muscle development.

Since the active transporter of creatine is insulin, it can be consumed with a moderately sugary drink to increase the levels of insulin. Following regular use of creatine, the time will come when performance levels are no longer linked to its consumption.

Your muscle cells will effectively be saturated. This phenomenon will be noticeable approximately two weeks after you have achieved your goal in terms of performance. You will need to take a break of 15 days and then start taking 1-2 teaspoons a day, depending on your body mass.