5 Min
Zuletzt aktualisiert am 29.04.2026
Creatine, one of the most popular and well-researched dietary supplements in the field of sports, is especially known for its effect on physical performance during short-term intense exertion. In this article, we look at why creatine is a staple supplement for many athletes and fitness enthusiasts.
But what exactly is creatine? You can find out in our article "What is Creatine?"
Enhancement of Physical Performance
The best-documented effect of creatine is its ability to increase physical performance during explosive strength training in the context of short-term intense physical activity. A daily intake of 3 g of creatine is required for this. That is why creatine is especially popular among strength athletes, sprinters, and athletes in disciplines involving quick bursts of effort.
Support for Muscle Growth
Creatine does not have a direct effect on muscle growth but facilitates more effective training through increased performance during intense exercises.
Want to learn more? In our blog post "What Does Creatine Do?" we take a closer look at the effects and benefits of creatine – have a read!
Safety and Tolerability
Creatine is one of the most thoroughly studied supplements. The European Food Safety Authority (EFSA) has confirmed that a daily intake of up to 3 g of creatine is safe for healthy adults. Those with pre-existing health conditions should consult a doctor before supplementing.
Versatility and Easy Use
Creatine is available in various forms, including powders, capsules, and liquids, and can be easily integrated into the daily diet. It is also relatively cost-effective compared to many other dietary supplements.
Conclusion
Creatine is one of the few supplements with an approved and scientifically proven benefit: creatine increases physical performance during explosive strength training in the context of short-term intense physical activity. Those who train regularly at high intensity can therefore benefit from creatine supplementation. Its safety and easy accessibility make it a popular supplement for a wide range of users, from professional athletes to fitness enthusiasts. As with any supplement, it is advisable to consult a health expert or nutritionist before taking creatine, especially if you have certain health conditions or are taking other medications.