Creatine is a natural substance found in muscles, coming from foods like meat and fish, or produced by your body from amino acids (glycine, arginine, methionine). As a supplement, it boosts energy stores in muscles, letting you train harder and longer. Tervisekauplus.ee has every creatine form—from classic to rare—so you can pick the one that fits your needs for strength, muscle growth, or health.

This section is your ultimate guide to creatine: how it works, all its forms, and how to use them. Find out how creatine can take your performance to the next level!

What is Creatine?

Creatine is a compound your body makes in the liver, kidneys, and pancreas, stored mostly in muscles (95%) as creatine phosphate. It powers short, explosive movements like lifting weights or sprinting by replenishing ATP (your cells’ main energy source). Studies (*Journal of the International Society of Sports Nutrition*, 2012) show creatine increases strength by 5–15% and muscle mass by 1–3% in 8–12 weeks of training. Tervisekauplus.ee offers every creatine form out there:

• Creatine Monohydrate: The gold standard, ~99% bioavailability, absorbed in 1–2 hours. Dosage: 3–5 g daily. Affordable, proven for muscle and strength gains, perfect for bodybuilders and beginners. Drawbacks: 5–10% of users may experience bloating from water retention. Forms: powder, capsules, tablets.
• Creatine Hydrochloride (HCl): Highly soluble, ~95% bioavailability, smaller dose (1.5–3 g daily), minimal bloating. Absorbed in 30–60 minutes. Great for sensitive stomachs or fans of CrossFit, running, or HIIT. Forms: powder, capsules.
• Creatine Ethyl Ester: ~80–90% bioavailability, faster cell uptake but some loss in the stomach. Dosage: 3–5 g daily, absorbed in 30–45 minutes. Good for those wanting quick effects, though less potent than monohydrate. Drawbacks: may irritate the stomach. Suits sprinters or those trying alternatives. Forms: powder, capsules.
• Buffered Creatine (Kre-Alkalyn): pH-balanced, ~90% bioavailability, less conversion to creatinine (waste). Dosage: 3–5 g daily, absorbed in 1–2 hours. No bloating, ideal for long-term use or older adults. Forms: powder, capsules.
• Creatine Nitrate: Bonded with nitrates, ~85% bioavailability, boosts blood flow and pump. Dosage: 3 g daily, absorbed in 1–2 hours. Pricey but great for bodybuilders chasing vascularity. Drawbacks: rare blood pressure spikes. Forms: powder.
• Creatine Malate: Bonded with malic acid, ~90% bioavailability, enhances energy and endurance. Dosage: 3–5 g daily, absorbed in 1–2 hours. Perfect for runners, swimmers, or cardio fans. Minimal side effects. Forms: powder.
• Creatine Pyruvate: Bonded with pyruvic acid, ~90% bioavailability, supports aerobic endurance. Dosage: 3–5 g daily, absorbed in 1–3 hours. Ideal for marathon runners, cyclists, triathletes. Drawbacks: rare stomach discomfort. Forms: powder.
• Creatine Citrate: Bonded with citric acid, ~85–90% bioavailability, highly soluble. Dosage: 5–7 g daily, absorbed in 1–2 hours. Gentle on the stomach, more for energy than mass. Good for beginners or those seeking alternatives. Forms: powder.
• Creatine Phosphate: ~80–90% bioavailability, mimics muscle phosphate, but unstable. Dosage: 5–7 g daily, absorbed in 1–2 hours. Rarely used, for those exploring niche options. Drawbacks: possible digestive discomfort. Forms: powder.
• Magnesium Creatine Chelate: Bonded with magnesium, ~90% bioavailability, supports muscles and nerves. Dosage: 3–5 g daily, absorbed in 1–2 hours. Great for stress relief or magnesium deficiency, suits older adults. Forms: powder, capsules.
• Creatine with Additives: Often monohydrate with carbs, BCAA, or electrolytes, ~90–99% bioavailability. Dosage: 5–10 g daily, absorbed faster with carbs (30–60 min). Convenient for beginners wanting an all-in-one. Forms: powder, capsules.

Every creatine form at Tervisekauplus.ee is designed for your workouts, recovery, and health.

Who Can Benefit from Creatine?

Creatine is awesome for all kinds of people:

• Athletes: Monohydrate or nitrate for bodybuilding, powerlifting, sprinting.
• Gym Enthusiasts: HCl or malate for CrossFit, running, team sports.
• Newbies: Monohydrate or blends with carbs for fast results and easier adaptation.
• Vegans and Vegetarians: Monohydrate, HCl to fill dietary gaps.
• Older Adults: Kre-Alkalyn, magnesium creatine for muscle support and staying active.
• Endurance Fans: Malate, pyruvate for marathons, swimming, cycling.

Tervisekauplus.ee has creatine for every goal!

Benefits of Creatine

Creatine delivers science-backed benefits:

• More Strength: Boosts creatine phosphate stores, increasing strength by up to 5–15% in 8–12 weeks (*JISSN*, 2012).
• Bigger Muscles: Pulls water into muscle cells, boosting volume and mass by 1–3% with training.
• Faster Recovery: Recharges ATP between sets, cutting fatigue by 10–20%.
• Endurance: Fuels intense, short bursts like HIIT or sprints.
• Brain Boost: Improves memory and focus, especially for vegans (*Neuroscience Letters*, 2011).
• Muscle Protection: Guards against protein breakdown during tough workouts.

Tervisekauplus.ee products are high quality, safe, and effective.

How to Choose and Use Creatine?

Choosing creatine depends on your goals, budget, and body:

• For Muscles and Strength: Monohydrate (3–5 g daily), mix with juice or protein post-workout. Cheap and proven.
• For Endurance: Malate or pyruvate (3–5 g daily), take before running, swimming, or cardio.
• For Sensitive Stomachs: HCl or Kre-Alkalyn (1.5–3 g daily), mix with water, no bloating.
• For Pump: Nitrate (3–5 g daily), take before lifting for better blood flow.
• For Convenience: Monohydrate or HCl capsules (3–5 g daily), take with meals.
• Optional Loading Phase: 20 g daily (4x5 g), for 5–7 days, then 3–5 g, for maintenance (monohydrate, citrate).

Pro Tip: Drink 2–3 liters of water daily to help creatine absorb and avoid cramps. Pair with workouts (strength or cardio, 3–5 times weekly) and a diet packed with protein and carbs. Check with a doctor if you have kidney issues. With Tervisekauplus.ee, you’ll crush your training!

Why Choose Tervisekauplus.ee?

Tervisekauplus.ee is a store you can trust, with creatine tested for purity and potency. We’ve got every form, from classics to rarities. We’re here to make you stronger and healthier!