Creatine in Paris: powder or capsules, dose and brands

Creatine is the most studied sports supplement in the world, and yet it is the one we hear the most preconceived ideas about at the counter. At Herba Barona, in Paris 12th, we sell only quality-controlled creatine monohydrate — Creapure® for most of the shelf — as powder or capsules. Here is what we explain to every customer before they leave with their tub, along with the ten products on our creatine in Paris shelf.

What creatine does, in one sentence

Creatine is a molecule the body makes itself and that is found in meat and fish. In muscle, it serves to quickly regenerate energy for short, intense efforts: a set of squats, a sprint, a heavy rep. As a supplement, it allows muscle reserves to become saturated, which means a few more reps, a little more load, and easier recovery between sets. It does nothing on its own: it amplifies the training you already do.

Creapure®: why we stick to this raw material

Creapure® is a creatine monohydrate made in Germany by AlzChem, with a purity above 99.9% and controls on the synthesis impurities (dicyandiamide, dihydrotriazine) that can be found in cheap generic creatines. Every brand on our shelf that uses Creapure® states it on the label: it is a named raw material, not a promise. That is why we do not sell creatine “of unknown origin”.

Powder or capsules

• Powder is the most economical and the most flexible: 3 to 5 g in a glass of water, a juice or the whey shaker. It dissolves better in a lukewarm or lightly stirred liquid. It is what 80% of our customers take.
• Capsules remove the need to measure and travel anywhere. You have to swallow several to reach 3 g, and the tub costs a little more per gram. It is the choice of those who don’t like powder or who travel.

What dose, and is a loading phase needed

The maintenance dose is 3 to 5 g a day, every day, training or not, at any time of day. The “loading phase” of 20 g a day for five days is not necessary: it saturates the muscles faster, but continuous intake at 3 g reaches the same point in three to four weeks, with less digestive discomfort. No cycle to follow, no compulsory break. A weight gain of a few hundred grams in the first weeks is normal: it is water stored in the muscle along with the creatine, not fat.

The ten products on our shelf

Dynveo offers Creapure® as 250 g powder (the starter size), 1 kg powder (the most economical) and 180 capsules. Nutripure (see our guide to the Nutripure range) offers its own as 150 g, 450 g and 1 kg powder, and as 150 capsules. Novoma (the brand formerly known as Nutrivita) has a 180 g powder size, and Nutrend a 500 g tub. Finally, for those who prefer a micronised, fast-dissolving creatine, Nutrimuscle Opticreatine in 90 g completes the shelf.

Between the Creapure® brands, the raw material is identical: the difference lies in the size, the price per gram and the brand you already use. We help you work out how many days each tub lasts at your dose.

The preconceived ideas we hear most

• “It’s only for bodybuilders.” No: creatine is of interest in all sports with short, repeated efforts, and more and more to active seniors for maintaining muscle mass.
• “It makes you bloated.” The stored water is inside the muscle, not under the skin. The visual effect is that of a fuller muscle, not of diffuse retention.
• “You have to stop regularly.” There is no reason to cycle an intake at a physiological dose.
• “It’s dangerous for the kidneys.” In an adult with no particular medical condition, at the recommended doses, the available data show no problem. If you have a history of kidney problems, are on medication or have any doubt, ask your doctor before starting: it is also what we will tell you in the shop.

What to pair it with

With a whey, first: it is the basic duo, and our guide to choosing your whey by taste helps you find the right one. Then, depending on your level, BCAAs and citrulline, in the same shaker — our article BCAA, creatine, citrulline explains in which order. Magnesium complements it for recovery. The rest of the sport and endurance shelf comes after, if it is useful.

How to find Herba Barona

Herba Barona, 10 rue Théophile Roussel, 75012 Paris, a stone’s throw from the Aligre market. Metro Ledru-Rollin (line 8) or Bastille (lines 1, 5, 8). Tuesday to Saturday, 9:30 am to 6:30 pm. All ten products are in stock; you can order on the website with in-shop pick-up or delivery throughout France (Nutripure products are in-shop pick-up only).

Frequently asked questions

Which creatine should I choose to start?

A Creapure® powder in a small size: the Dynveo 250 g or the Nutripure 150 g. You try it for a month, then move to the economy size if you continue.

When should I take it?

It doesn’t matter, what counts is consistency. Many people put it in their whey shaker after training, or in a glass of water in the morning on rest days.

Is creatine suitable for vegetarians?

Yes, and it is actually most useful for them: their dietary intake of creatine is low. Creapure® is synthetic, with no animal origin.

Is there a difference between Creapure® brands?

Not in the raw material, which is the same. Yes in the size, the price per gram and the possible presence of a scoop. We show you the tubs side by side in the shop.