Supplements for muscle building


During short, maximum efforts, lasting only a few seconds, our major sources of energy are the high-energy phosphates in the muscles: adenosine triphosphate (ATP) and phosphocreatine. Muscles only have a limited amount of ATP, merely enough to sustain an intensive effort of 2 seconds. After that the muscle will break down phosphocreatine into creatine and ATP to keep up the effort. The amount of phosphocreatine present in human muscles is enough to sustain a one off moderate effort during about 15 seconds.

Creatine is a substance which occurs naturally in the body and is mainly produced in the liver. In addition, omnivore individuals also absorb 1g of creatine per day from eating meat and fish.

It has been demonstrated that muscle creatine can be increased by about 20% in both untrained and well-trained individuals by means of chronic creatine supplementation. By increasing the amount of phosphocreatine in the muscles, the muscles will have more fuel to enhance the performance during short intensive exercise.


Creapure® is the best and purest form of creatine monohydrate on the market. It is also the most studied form of creatine and studies show that it is safe and effective.

Who can benefit from Creatine?

It has been demonstrated that creatine can be performance-enhancing for:        

  • repeated sprints or intensive exercise (< 30s) with short breaks (< 1min), during which the ATP-CP system is active (e.g. sprint, swimming, basketball, football, tennis, cycling,  rugby, etc.);
  • in combination with strength training for an increase of muscle strength and muscle mass. Athletes can perform more repetitions per series and recover faster in between series.



Creatine must be taken chronically according to 1 of the protocols below:

1 scoop (3 g) in 200 ml of water or orange juice a day




Basic therapy

3g (4 tablets/day)

8 weeks

Quick loading

18g (4 x 6tablets/day)

5 days

Maintenance dose after quick loading

3g (4 tablets/day)

Maximum 4 weeks


  •  Take creatine with meal/snack for better muscle loading.
  • Combination with strength training produces more pronounced effects.   
  • It has been demonstrated that there is a certain ceiling effect when taking creatine.
  • Wait minimum 4 weeks between 2 creatine cures.


100% ultra pure creatine monohydrate (Creapure®)

No gluten - no lactose - no soya - vegetarians √ - vegans √

Nutritional information


Per 100g

Per 3g

Creatine monohydrate

100 g

3 g

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