{"id":31524,"date":"2025-07-07T12:19:25","date_gmt":"2025-07-07T09:19:25","guid":{"rendered":"https:\/\/puhdasplus.ee\/creatine-monohydrate-is-one-of-the-most-researched-and-proven-supplements\/"},"modified":"2026-07-06T14:09:00","modified_gmt":"2026-07-06T11:09:00","slug":"creatine-monohydrate-is-one-of-the-most-researched-and-proven-supplements","status":"publish","type":"post","link":"https:\/\/puhdasplus.ee\/en\/creatine-monohydrate-is-one-of-the-most-researched-and-proven-supplements\/","title":{"rendered":"Creatine monohydrate is one of the most researched and proven supplements"},"content":{"rendered":"<p>Creatine monohydrate is one of the most researched and proven supplements among athletes and physically active people. Puhdas+ <a href=\"https:\/\/puhdasplus.ee\/en\/products\/sport\/creatine-monohydrate-400g\/\" title=\"creatine\">creatine<\/a> powder (200 g) stands out for its exceptionally pure composition and quality \u2013 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.<\/p>\n<p>Creatine is not merely a supplement \u2013 it is a <strong>naturally occurring energy source<\/strong> in the body whose importance at the cellular level cannot be underestimated. Approximately 95% of the body&#8217;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 \u2013 arginine, glycine and methionine \u2013 but creatine obtained from food and supplements plays a significant role.<\/p>\n<p>During high-intensity short-duration activities \u2013 such as sprinting, jumping and heavy lifts \u2013 energy production depends primarily on the phosphagen system, where creatine phosphate rapidly regenerates ATP. Since ATP reserves are depleted within seconds, creatine effectively <strong>extends the duration and intensity of effort<\/strong>, reducing early muscle fatigue.<\/p>\n<p>Creatine has a multi-level effect on muscle growth:<\/p>\n<ul>\n<li>\n<p><strong>Increased intracellular water retention<\/strong> promotes muscle cell volume growth.<\/p>\n<\/li>\n<li>\n<p><strong>Stimulation of protein synthesis pathways<\/strong> (including mTOR), supporting muscle tissue recovery and growth.<\/p>\n<\/li>\n<li>\n<p><strong>Improved post-training recovery<\/strong>, reducing muscle soreness and oxidative stress.<\/p>\n<\/li>\n<\/ul>\n<p>Long-term studies show that creatine supplementation can increase <strong>strength results by up to 8\u201314%<\/strong> compared to placebo and support <strong>muscle mass gain<\/strong> of 1.5\u20133 kg over six weeks with regular training (Kreider et al., 2017, <em>Journal of the International Society of Sports Nutrition<\/em>).<\/p>\n<p>Find 100% pure high-quality creatine powder in our <strong><a href=\"https:\/\/puhdasplus.ee\/en\/products\/amino-acids\/creatine-powder-200g\/\">e-shop<\/a>!<\/strong><\/p>\n<hr \/>\n<h3>Read also:<\/h3>\n<ul>\n<li><a href=\"https:\/\/puhdasplus.ee\/en\/take-care-of-heart-and-brain-health-omega-3-and-b12\/\">Take care of heart and brain health: omega-3 and B12!<\/a><\/li>\n<li><a href=\"https:\/\/puhdasplus.ee\/en\/essential-oils-abc-part-3\/\">Essential oils ABC, part 3<\/a><\/li>\n<li><a href=\"https:\/\/puhdasplus.ee\/en\/niacinamide-the-wonder-ingredient-in-skincare\/\">Niacinamide \u2013 the wonder ingredient in skincare<\/a><\/li>\n<li><a href=\"https:\/\/puhdasplus.ee\/en\/blog\/\">All blog articles \u2192<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Creatine monohydrate is one of the most researched and proven supplements. Puhdas+ creatine powder stands out for its pure composition \u2013 100% creatine monohydrate without additives.<\/p>\n","protected":false},"author":858,"featured_media":31246,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"googlesitekit_rrm_CAow3eq7DA:productID":"","footnotes":""},"categories":[1775],"tags":[8039,7956],"class_list":["post-31524","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-creatine","tag-sports-training"],"acf":[],"featured_image_src":{"landsacpe":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/kreatiin-1140x445.jpg.webp",1140,445,true],"list":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/kreatiin-463x348.jpg.webp",463,348,true],"medium":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/kreatiin-300x111.jpg.webp",300,111,true],"full":["https:\/\/puhdasplus.ee\/wp-content\/uploads\/2025\/07\/kreatiin.jpg.webp",2553,945,false]},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Creatine monohydrate is one of the most researc... | Puhdas+<\/title>\n<meta name=\"description\" content=\"Creatine monohydrate \u2013 one of the most studied supplements for muscle strength, endurance and recovery. 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