Creatine monohydrate is one of the most researched and proven supplements
Creatine monohydrate is one of the most researched and proven supplements among athletes and physically active people. Puhdas+ creatine powder (200 g) stands out for its exceptionally pure composition and quality – it is 100% creatine monohydrate, without any additives, fillers or flavourings. This makes it a product that meets the expectations of both the discerning consumer and the professional athlete. The product is fully plant-based and contains no animal ingredients, lactose or gluten, making it accessible to a wide range of users.
Creatine is not merely a supplement – it is a naturally occurring energy source in the body whose importance at the cellular level cannot be underestimated. Approximately 95% of the body’s creatine is found in skeletal muscles, with the remainder distributed in the heart, brain and other tissues. The body synthesises creatine in the liver, kidneys and pancreas from amino acids – arginine, glycine and methionine – but creatine obtained from food and supplements plays a significant role.
During high-intensity short-duration activities – such as sprinting, jumping and heavy lifts – energy production depends primarily on the phosphagen system, where creatine phosphate rapidly regenerates ATP. Since ATP reserves are depleted within seconds, creatine effectively extends the duration and intensity of effort, reducing early muscle fatigue.
Creatine has a multi-level effect on muscle growth:
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Increased intracellular water retention promotes muscle cell volume growth.
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Stimulation of protein synthesis pathways (including mTOR), supporting muscle tissue recovery and growth.
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Improved post-training recovery, reducing muscle soreness and oxidative stress.
Long-term studies show that creatine supplementation can increase strength results by up to 8–14% compared to placebo and support muscle mass gain of 1.5–3 kg over six weeks with regular training (Kreider et al., 2017, Journal of the International Society of Sports Nutrition).
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