Creatine: What It Is and Why You Need It

Creatine is an organic compound naturally found in muscles that provides them with energy. Known among athletes and active people, creatine is used to enhance physical endurance, increase strength, and support muscle growth. It helps with quick muscle recovery and boosts energy levels during workouts.

You can explore all MST creatine types and find the right one on the Ukrainian MST Nutrition website or the German MST Nutrition website.

Main Types of MST Creatine and Their Features

1. Creatine Hydrochloride

Creatine Hydrochloride is a popular form of creatine known for its high absorption rate and minimal side effects. It does not cause water retention and does not require a loading phase, making it ideal for those seeking quick effects.

• Benefits: high absorption rate, no gastrointestinal side effects, no water retention.
• Product example: MST® Creatine HCL – Creatine Hydrochloride 90 Capsules.

Learn more about creatine hydrochloride in the section MST Creatine Hydrochloride.

2. Creatine Monohydrate

Creatine Monohydrate is the classic form of creatine that has proven effective and is the most popular in sports nutrition. Creatine monohydrate helps increase strength endurance and supports faster muscle growth thanks to the hydration effect.

• Benefits: enhances strength, increases muscle volume, available in micronized form for better absorption.
• Where to buy: MST Creatine Monohydrate.

3. Complex Creatine

Complex Creatine, such as MST® Creatine Kick 7 in 1, combines different forms of creatine for maximum effect. It includes seven types of creatine, each with its own benefits and properties.

• Composition: creatine monohydrate, creatine hydrochloride, creatine phosphate, malate, citrate, pyruvate, and buffered monohydrate.
• Benefits: rapid absorption, supports energy levels, boosts muscle mass, neutralizes lactic acid.
• Where to buy: MST Complex Creatine.

4. Creapure® — The Purest Creatine Monohydrate

Creapure® is a high-quality creatine monohydrate produced in Germany, recognized globally for its purity and effectiveness. It is made without animal or plant-based raw materials, making it suitable for vegans.

• Benefits: certified as the safest creatine, high purity, suitable for vegans.
• Product example: MST® Creatine PRO with Creapure® – Unflavored 300 grams.
• Where to buy: Creapure® MST.

How to Take Creatine Correctly

Creatine intake depends on your goals and the type of creatine you choose:

1. For muscle growth and increased strength: Begin with a loading phase (20 grams of creatine per day, divided into 4 doses) for 5–7 days. Then transition to a maintenance dose of 3–5 grams per day.
2. For endurance support and fatigue reduction: Take creatine before or immediately after a workout, particularly creatine monohydrate or hydrochloride.
3. To maintain energy levels throughout the day: Choose complex formulas like MST® Creatine Kick 7 in 1, which provide lasting effects and include additional components for rapid absorption.

Reviews on MST Creatine

Consumers note that MST creatine helps them quickly achieve training results, increases strength endurance, and does not cause side effects. Users who have tried MST® Creatine HCL and MST® Creatine Kick 7 in 1 report that the product is easily absorbed and does not lead to water retention.

Scientific Studies on the Benefits of Creatine

1. Creatine for Enhanced Athletic Performance and Muscle Endurance
   A study published in the Journal of the International Society of Sports Nutrition found that creatine intake improves physical performance, especially during short, intense exercises such as weightlifting or sprinting. This study also shows that creatine contributes to muscle mass gain, particularly when combined with strength training. Read the study.
2. Creatine for Increased Muscle Mass and Strength
   Another study published in Medicine & Science in Sports & Exercise states that creatine supplements, particularly creatine monohydrate, help improve muscle strength and endurance, especially when combined with strength training. This study confirms that creatine promotes muscle hypertrophy by increasing phosphocreatine levels in muscles. Read the study.
3. Creatine for Improved Cognitive Function
   A study published in the Journal of Clinical Psychopharmacology demonstrated that creatine can improve cognitive function and processing speed, especially in situations requiring high concentration and attention. This is beneficial not only for athletes but also for people under intensive physical and mental stress. Read the study.
4. Creatine as an Effective Supplement for Vegetarians and Vegans
   Vegetarians and vegans have lower muscle creatine levels as they do not get it from animal sources. A study published in the British Journal of Nutrition shows that creatine supplements can significantly increase muscle creatine levels and improve physical performance in vegetarians. Read the study.
5. Reduced Fatigue and Increased Endurance Thanks to Creatine
   A study published in the European Journal of Applied Physiology indicates that creatine intake can reduce fatigue during prolonged training and improve strength endurance. The study emphasizes that creatine is a safe and effective way to enhance overall physical performance. Read the study.

These studies confirm the effectiveness of creatine, particularly creatine monohydrate and hydrochloride, for boosting physical endurance, increasing muscle mass, and improving overall athletic performance.