For whom is creatine suitable?

If you have just started to build up muscles, you should not take creatine yet. There is a simple reason for this: the effect of creatine increases the intensity of training; however, muscles, tendons and the cardiovascular system are not yet adjusted to such high loads – this can lead to “overtraining” with health damage. In addition, progress is made quickly at the beginning of strength training anyway, so creatine is more suitable for athletes who have almost reached their maximum performance level and want to expand it.

Classically, creatine is used in weight training (e.g. bodybuilding, weight lifting). This is due to its ability to improve muscle growth and strength during training, especially during repetitive sessions. In addition, it is now also used in conventional fitness training, martial arts (e.g.

boxing, karate) and some ball sports (e.g. volleyball, tennis, football). Somewhat controversial is the use of creatine in endurance sports (e.g. marathon running, cycling, rowing). While some scientists do not see a positive effect on these sports (because the ATP cycle does not play such a big role in endurance sports), others say that it also improves performance. Creatine is not only suitable for top athletes, but also for hobby athletes who want to reach a higher level. Of course, it is essential to make sure that the creatine preparation is of high quality.

Legality of creatine in professional sports

Because of its performance-enhancing effects, there is some ethical debate among experts as to whether creatine intake is reprehensible or should be seen as a simple dietary supplement for strength athletes. Some see it as an entry point for stronger, illegal substances for muscle building. Especially in low quality preparations, creatine is also sometimes mixed with anabolic steroids.

Even if opinions differ, creatine is not on the doping list of the International Olympic Committee (IOC) and is therefore a legal means to optimize muscle building. There are also no sports associations that prohibit creatine or consider it a doping agent. However, in some organizations, such as the National Collegiate Athletic Association (NCAA), it is not permitted to provide creatine or similar supplements to athletes. In this case members must be self-sufficient. A ban would also be difficult to enforce, as creatine is present in foods such as fish and meat in addition to the body’s own production, and there is no approved test to detect it.

The different manufacturers of creatine

Legally, there are no precise guidelines for the production and distribution of creatine, as it is only considered a “dietary supplement” and not a drug. Accordingly, there is a large number of products on the market (especially on dubious websites) that are inexpensive but contain hardly any effective or even contaminated creatine. The low prices are mostly due to the fact that the synthetically produced creatine has not been purified carefully enough and may therefore contain residues of substances that are hazardous to health.

There are three creatine production companies in China, one in Germany. From there the supplement is forwarded to middlemen and distributors. Chemists recommend that you only buy products with the label “Made in Germany”, as these are usually highly pure.

When buying creatine, you should also make sure that no anabolic steroids have been added. Here, too, the price can sometimes be the deciding factor: when cheaply produced, the filling equipment is often not cleaned properly, which means that residues of previous products can also get into the packaging. The Sports University of Cologne has compiled a list of harmless preparations made from creatine and other food supplements.