If the weight room is your second home, you’re no stranger to creatine. After all, this extensively studied supplement has been a go-to for lifters for decades. More recently, though, creatine has shed its reputation as a supplement solely for muscle gains, as research continues to uncover benefits for everything from cognition to bone health and beyond. Today, your gym buddy and your mom are equally likely to have creatine on their shopping lists.
What’s more, a trend within the trend has now emerged: German creatine. This specific form of creatine could revolutionize your routine, thanks to perks like unmatched quality and easier digestibility. Here’s a closer look at what sets German creatine apart.
- ABOUT OUR EXPERTS: Chris Mohr, Ph.D., R.D., is a registered dietitian and fitness and nutrition advisor at Garage Gym Reviews. Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., is a certified personal trainer and registered dietitian with The Vitamin Shoppe.
Why The Creatine Craze?
“Creatine has always been popular among athletes, but in the past few years, it’s gained mainstream attention because of growing research on its broader benefits,’ explains Chris Mohr, Ph.D., R.D., fitness and nutrition advisor at Garage Gym Reviews. “People are realizing it’s not just for muscle strength and energy, but it may also support brain health, bone health, and healthy aging overall.” As a result, everyday exercisers, older adults, and women who may not have considered creatine before are flocking to the supplement in droves.
Read More: ‘I’m A Mom In My 30s And I’m Obsessed With Creatine’
According to Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a certified personal trainer and registered dietitian with The Vitamin Shoppe, those who may see the biggest benefits from creatine supplementation include:
- Athletes, bodybuilders, and everyday gym goers
- Plant-based eaters, since most creatine is found in animal proteins
- Individuals looking to improve cognitive function
- Those looking to improve blood sugar levels or metabolic health
- Individuals looking to gain or maintain muscle, including those with age-related muscle loss or who are rehabbing an injury
What is German Creatine?
If you’re seeking the best-of-the-best creatine, look no further. “German creatine usually refers to Creapure®, a patented, high-purity form of creatine monohydrate manufactured in Germany,” explains Michels. “It’s often considered the gold-standard version of creatine monohydrate, valued for purity, safety, and manufacturing transparency.”
That’s right, how your creatine is made really matters. “Creapure® is produced using a pharmaceutical-grade manufacturing process with strict quality assurance and testing at every stage,” explains Michels. “It’s 99.9 percent pure creatine monohydrate, meaning it contains virtually no contaminants.” This rigorous process also ensures consistency, so you can rest assured you’re getting the best possible product every time.
Unfortunately, that’s not the case for all creatine products on the market. “Many generic or cheaper creatine monohydrates—especially those made in China or without GMP (good manufacturing practice) standards—can have trace impurities or variability in particle size and solubility,” Michels says. Creatinine and dicyandiamide are two impurities that often pop up in other creatine products, according to Mohr.
So, while German creatine is still creatine monohydrate, the form you’re probably most familiar with (it’s by far the most popular!), the difference lies in how it’s made and tested.
The Benefits of German Creatine
You might ask: Does swapping your usual creatine monohydrate for German creatine give you an edge in the gym (and in life)? Not necessarily. “There are no independent studies showing performance differences between Creapure® and other high-quality creatine monohydrates,” states Michels. That said, there are plenty of studies out there supporting the effectiveness of creatine monohydrate in general, and making the switch to German creatine may still be worthwhile. “With Creapure®, you’re guaranteed purity and dose, so users experience reliable results and fewer digestion issues from contaminants,” Michels notes.
Read More: 6 Tips For Maximizing The Benefits Of Creatine
“The biggest advantage is its promised high quality,” seconds Mohr. “German creatine goes through lots of testing, so you pretty much know exactly what you’re getting. It also mixes well, absorbs efficiently, and has a strong safety record.” If your health and wellness goals extend beyond hitting PRs (which we’re willing to bet they do), fueling your body with top-notch creatine without risking sketchy contaminants that could impact your supplement’s effectiveness and undermine your health is definitely a worthwhile move.
“While most creatine monohydrate products work almost the same, the reliability and purity of German-made creatine can give you an extra peace of mind, especially if you’re using it often,” Mohr affirms.
How to Use German Creatine
If you’re ready to make the switch to German creatine, know that the change in your routine starts and ends with selecting a product. (Check out BodyTech Elite German Creatine.) Once you’ve acquired your tub, you’ll take German creatine the same way you’d take any other creatine monohydrate supplement.
If you’re focused on muscle and exercise performance, stick to the classic three to five grams per day, suggests Michels. It’ll take about three to four weeks for your muscles to reach full saturation, at which point you’ll start reaping major strength, power, and muscle growth benefits.
On the other hand, if you are interested in cognitive or neurological support, you may need to increase your dose and be patient to see results. “Studies exploring cognition, mood, sleep deprivation, or neurological conditions often use five grams twice daily,” says Michels. Most healthy adults tolerate this higher dose just fine, but be sure to split it throughout the day and take it with food to avoid any potential GI upset.
“Research suggests the brain may require larger or longer dosing to reach meaningful tissue saturation,” she adds. So hang tight and stay consistent!
Whatever your goals, make sure you’re staying well hydrated. “Creatine draws water into muscle (and possibly brain) cells, so bump up your daily water intake slightly,” Michels suggests. “This helps prevent cramps or bloating and supports its energy-recycling role in both tissues.” Drink up!