Creatine is a substance naturally present in the body, mainly stored in skeletal muscle as phosphocreatine, and synthesised by the liver, kidneys and pancreas from three amino acids: arginine, glycine and methionine; it’s also found in food, mainly red meat and fish, at around 1-2 g per 500 g of raw meat. Creatine monohydrate is the most studied, best-documented form, with over 650 published clinical studies; EFSA recognises that creatine contributes to increased physical performance during successive short-term, high-intensity exercise, at a daily intake of 3 g.

Its mechanism relies on the phosphagen energy system: during short, intense efforts (sprinting, lifting, jumping), muscles prioritise ATP as an immediate energy source, and since ATP stores are limited (around 2-5 seconds of maximal effort), phosphocreatine steps in to rapidly regenerate ATP by handing off its phosphate group — increasing muscle phosphocreatine stores through supplementation extends the capacity to sustain intense effort and shortens recovery time between sets.

Creapure is a registered trademark for creatine monohydrate made exclusively by AlzChem Trostberg GmbH in Germany, through a controlled chemical synthesis process under the strictest GMP standards. Its purity is guaranteed above 99.9%, with every batch tested by HPLC for potential contaminants such as creatinine, dicyandiamide (DCD) and dihydrotriazine (DHT), all kept below detectable levels.

Creapure is also certified free of doping substances, tested under Informed Sport protocols, making it a trusted choice for athletes subject to anti-doping controls. Nutrend’s choice to use exclusively Creapure in this product reflects the brand’s commitment to quality, traceability and European manufacturing standards.

The recommended daily dose is 3.5-5 g of powder (around 1-2 level teaspoons), dissolved in 200-300 ml of water, fruit juice or a protein drink. Creatine can be taken before or after training, or on rest days outside sessions — the key is regular, daily use to gradually saturate muscle phosphocreatine stores, with optimal effects generally seen after 4 weeks of continuous use. Some protocols include a loading phase (15-20 g a day for 5-7 days) followed by a maintenance phase (3-5 g a day); others favour a constant 3-5 g a day with no loading phase — both lead to the same results in the medium term, with loading simply reaching saturation faster.

Store away from humidity, heat and direct light. Reseal the tub tightly after each use. Do not exceed the recommended daily dose. This supplement does not replace a varied, balanced diet. Keep out of reach of children. Consult a healthcare professional if pregnant, breastfeeding or on medical treatment.

Does creatine suit all athletes?

Creatine monohydrate suits a wide range of sports involving short, intense efforts: weight training, CrossFit, weightlifting, sprinting, combat sports, team sports (football, rugby, basketball), swimming and more. It’s particularly useful for vegetarian and vegan athletes, whose diet is naturally low in endogenous creatine since it’s mainly found in meat and fish; Nutrend’s Creapure formula is 100% plant-based with no animal-derived ingredients.

What is the difference between Creapure and standard creatine?

The main difference is purity and traceability. Creapure is made in Germany to strict GMP standards, with purity guaranteed above 99.9% and thorough analytical testing on every batch. Generic creatines, often made in Asia, can show variable purity levels and contain traces of unwanted contaminants. For athletes who care about the quality and safety of their supplements, Creapure is the reference choice.

How long does a 500g tub last?

At 5 g a day (the standard maintenance dose), a 500 g tub provides around 100 days of use, over three months; at 3.5 g a day, it provides around 143 servings, nearly five months of supplementation — excellent value for regular use.

Herba Barona is an independent specialist supplement shop in the heart of Paris — established in 2006. What you order is genuinely on our shelves: we ship from our own stock, with no dropshipping and no long waits.

Visit us at 10 rue Théophile Roussel, Paris 12 — or use Click & Collect and pick up your order in-store. We also deliver across France and Europe. Friendly, expert advice in English from our team.

Where is the shop?

Herba Barona is at 10 rue Théophile Roussel, 75012 Paris — a two-minute walk from Ledru-Rollin (line 8), close to Bastille. Open Tuesday to Saturday, 9:30 am–6:30 pm.

Can I order online or collect in store?

Yes. We ship across France and Europe under the same conditions as our French store, or choose Click & Collect to pick up your order for free at our Paris shop.