The underestimated substance for performance, muscles and brain
Creatine is a naturally occurring substance produced in the liver, kidneys, and pancreas, and plays a central role in supplying energy to your cells. Particularly in muscle and nerve cells, creatine serves as a short-term energy store in the form of creatine phosphate – a crucial factor when it comes to strength, speed, and recovery.
Creatine is not only synthesized by the body, but can also be obtained through diet (especially meat and fish) or supplements. For men who are physically active, want to maintain their muscle mass, or improve mental performance, creatine is one of the best-researched and most effective supplements available – with proven benefits for strength training, hormone function, and cognitive health .
Why is creatine particularly interesting for men?
While creatine is often associated with bodybuilding or strength training, its health benefits are much broader. Numerous studies show that creatine can:
- which can measurably improve strength and power performance
- which can promote muscle growth , especially in combination with training
- can shorten the regeneration time after intensive training sessions
- possesses neuroprotective effects (protection of nerve cells)
- It can increase mental energy and concentration
- It can lower inflammation levels (e.g., during intensive training or oxidative stress)
Interestingly, creatine also increases the water content in muscle cells (cellular hydration), contributing to a "plumper," healthier cellular environment. This effect is not merely cosmetic; it signals the body to build and maintain muscle.
How does creatine work in the body?
Creatine is stored in the muscle as creatine phosphate . During physical exertion, it provides the body with readily available energy by regenerating ATP (adenosine triphosphate) , the primary energy source for your cells.
Especially in the case of short, explosive loads such as:
- Strength training
- Sprints
- HIIT
- Martial arts or functional training
Creatine has been proven to increase performance. But it can also support cognitive functions in everyday situations involving mental strain , sleep deprivation, or stressful periods, as the brain also relies on ATP energy supply.
Creatine and testosterone: Is there a connection?
While a direct effect on testosterone levels has not been scientifically proven, it has been shown that creatine can increase androgen receptor density in muscle tissue . This means that existing testosterone has a stronger effect.
Furthermore, creatine indirectly supports hormone balance because it:
- physical stress reduced
- which promotes regeneration
- It has an anti-inflammatory effect
- improves training quality (which can increase testosterone)
For men who train as part of a hormone program or TRT (testosterone replacement therapy) , creatine can therefore be a useful component to maximize progress.
How should creatine be taken?
The classic form of creatine is creatine monohydrate – well-researched, inexpensive, and effective. It doesn't necessarily need to be "loaded" (with high initial doses) but can also be taken consistently at a low dose.
Recommended intake:
- 3-5 g daily , continuously and regardless of training
- ideally in the morning or after training
- with some liquid or a carbohydrate-rich meal
- Drink enough water (approx. 2.5 - 3 liters daily)
The effect builds up over several days to weeks - creatine does not work acutely , but by saturating the muscle stores .
Are there any side effects or risks?
Creatine is considered safe and well-tolerated in healthy men. Possible initial side effects include mild water retention or digestive problems, which usually disappear after a few days.
For people with pre-existing medical conditions, prior individual consultation with a doctor is recommended.
Conclusion
Creatine is not only relevant for muscle building, but is a comprehensive health booster for men with potential benefits for energy, training performance, regeneration, mental sharpness and indirectly also for hormone effects.
For those who train regularly, do a lot of mental work, or want to maintain their performance naturally, creatine is an affordable, safe, and effective supplement.
Good to know:
Creatine supplementation can increase creatinine levels in the blood, as creatinine is a breakdown product of creatine . This often leads to a falsely low glomerular filtration rate (GFR) . To accurately assess actual kidney function, it is recommended to also measure GFR using cystatin C – this marker is not affected by creatine and provides a more precise picture.
Tip for more depth:
In the Adon Health blog article about strength training vs. endurance training , you will learn how training and metabolism complement each other optimally in men - including information on the role of micronutrients such as creatine.
Also worth listening to: The podcast episode with Sascha Gail about body fat, hormone effects and training planning.
