By: Marc Lobliner
Creatine is not new.
It’s not trendy.
It’s not hype.
It is the single most researched, most validated, most consistently effective performance supplement ever studied.
But now you’re hearing about “new” creatines. Better creatines. Premium creatines. Ultra-pure creatines.
So let’s do this the right way.
We’re going to break down:
• Every proven benefit of creatine
• How to take it properly
• The myths you need to ignore
• And whether something like Purest Creatine is actually better than Creapure
Let’s get into it.
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Creatine is a naturally occurring compound synthesized from glycine, arginine, and methionine. It’s stored primarily in skeletal muscle and the brain as phosphocreatine.
Its primary role?
Regenerating ATP.
ATP (adenosine triphosphate) is the body’s main energy molecule. When you lift heavy, sprint, jump, or even think intensely, ATP is burned rapidly.
Phosphocreatine donates a phosphate group to regenerate ATP.
More ATP regeneration = more power, more performance, more output.
That is the foundation of every benefit we’re about to discuss.
Creatine consistently increases maximal strength. Meta-analyses show improvements in 1-rep max across compound lifts like squat, bench press, and deadlift.
If you lift, creatine works.
Explosive movements like sprinting and jumping improve because creatine enhances short-duration ATP regeneration.
This is why sprinters, football players, and Olympic lifters use it.
You can perform more reps at a given weight.
That increased training volume drives long-term muscle growth.
Creatine increases intracellular hydration and allows for higher training intensity. Over time, this results in measurable increases in lean mass.
Not water bloat.
Functional muscle.
By increasing total work performed in training sessions, creatine supports greater long-term hypertrophy.
It doesn’t build muscle directly.
It enhances the environment for muscle growth.
Short bursts of maximal effort benefit from elevated phosphocreatine stores.
Repeated sprint ability improves as well.
Phosphocreatine resynthesizes faster, allowing better performance across multiple sets.
Some studies show reduced creatine kinase after intense exercise.
Evidence suggests creatine may blunt certain inflammatory markers post-training.
Creatine pulls water into muscle cells. This intracellular hydration acts as an anabolic signal and improves muscle fullness.
This is where creatine is wildly underrated.
The brain is an energy-hungry organ.
Studies show creatine improves performance during sleep deprivation and mentally fatiguing tasks.
Some research demonstrates improved working memory and reasoning ability.
Creatine helps maintain ATP levels in neurons, potentially reducing cognitive burnout.
Creatine has been studied in Parkinson’s disease, Huntington’s disease, ALS, and traumatic brain injury research for its cellular energy-preserving properties.
This is serious research.
When combined with resistance training, creatine may improve glucose handling.
Creatine may enhance glucose transport into muscle cells.
In older adults, creatine combined with resistance training improves lean mass and strength.
Some research suggests improved bone mineral density when creatine is paired with resistance training.
Creatine may help reduce muscle loss during periods of injury or inactivity.
Vegetarians typically have lower baseline muscle creatine stores, meaning supplementation often produces greater performance gains.
Creatine is not just for men.
Research shows benefits for:
• Strength
• Lean mass
• Cognitive performance
• Bone health
• Performance across menstrual phases
Women respond to creatine.
Period.
Keep this simple.
3–5 grams per day.
Every day.
Consistency matters more than timing.
20 grams per day split into four 5g doses for 5–7 days.
Then 3–5 grams daily.
Loading saturates muscle stores faster but is not required.
Timing is not critical.
Post-workout is convenient.
With a meal is fine.
Just take it daily.
Carbohydrates may slightly enhance uptake, but it’s not necessary.
No.
There is no scientific reason to cycle creatine.
Creatine does NOT:
• Damage kidneys in healthy individuals
• Cause dehydration
• Cause cramping
• Act like a steroid
• Require cycling
Creatine monohydrate is one of the most studied supplements in existence.
Long-term safety data supports its use in healthy individuals.
Creatine monohydrate remains the gold standard.
Other forms like:
• Creatine ethyl ester
• Buffered creatine
• Liquid creatine
• Creatine nitrate
Have not consistently outperformed monohydrate in controlled research.
Monohydrate is stable, bioavailable, and proven.
Now let’s address the real question.
Creapure is a German-manufactured creatine monohydrate known for strict production standards and purity control.
It has earned its reputation.
But here’s the key:
Creatine monohydrate is a single molecule.
If it is manufactured under strict GMP standards, tested for contaminants, and verified for purity, it is chemically identical regardless of brand.
Purest Creatine from NNB Nutrition is a high-purity creatine monohydrate ingredient manufactured under stringent quality standards.
If it meets purity specifications and is third-party tested for:
• Heavy metals
• Creatinine
• Dicyandiamide
• Other contaminants
Then at the molecular level, it is functionally identical to Creapure.
Your body does not recognize brand names.
It recognizes creatine monohydrate.
If the molecule is pure and verified, performance outcomes will be the same.
Creapure is reputable.
But high-quality creatine monohydrate like Purest Creatine can deliver the same physiological benefits when purity standards are met.
The conversation should be about quality control and testing, not just branding.
There isn’t a better molecule.
There is only better quality control.
Creatine monohydrate works.
It improves strength, power, muscle growth, recovery, cognitive performance, metabolic health, and long-term training output.
If you care about performance, you should be taking 3–5 grams daily.
If you choose a high-purity, properly tested creatine monohydrate like Purest Creatine, you are getting the same physiological benefits as any other premium monohydrate product on the market.
Creatine isn’t flashy.
It’s foundational.
And that’s why it’s still king.
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