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Creatine Monohydrate

  • 100% pure Creapure® Creatine Monohydrate
  • improves the physical performance during repeated, intensive short-term exercise
  • ideal in anaerobic, high-speed and maximum power exercises (e.g. sprint, weight-lifting and interval loads)
  • increases energy stores in muscle cells
  • enables intensive, hard training sessions
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CHF 29.50

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Creatine Monohydrate

CREATINE MONOHYDRATEe from Sponser® is 100% high-quality Creapure®. It contains as the only ingredient pure creatine monohydrate and no by-products or impurities.

Effect of creatine
Creatine increases physical performance in the context of short-term, intensive physical exertion and as such also supports the build-up and maintenance of muscle mass. The ergogenic effect of creatine is based on the increase of the muscle cells' energy stores.

Application
For an effective storage and optimal effect, several weeks of use are necessary. Typically, creatine is supplemented according to an individual's training and competition phases.

Strength and explosive/strength sports:
Creatine improves the performance during high-intensity, repetitive loads, typically for strength athletes, sprinters, throwers, etc.  In addition to such direct performance improvement, creatine also permits a more intensive training load and volume, which indirectly benefits the build-up of strength and muscles. After extended training breaks (e.g. due to injury), creatine can support a faster reconstruction of the musculature.

Endurance sports:
In smaller doses, creatine is used in phases to support recovery, for example in professional cycling, because it replenishes the energy stores. Here, however, any weight gain due to the increased cell hydrogenation caused by creatine must be taken into account. In the build-up phase or after injuries, creatine supports muscle reconstruction and growth.

Recommended intake and background information
For an effective storage and optimal benefit it is necessary to take creatine for several weeks. We recommend to supplement with creatine in certain phases, but also to pause supplementation for several weeks in between.

Creatine occurs naturally in the human body and is stored in the muscle fibres as creatine phosphate. The main food sources are meat and fish.

The effect of creatine varies from person to person. While some respond strongly to supplementation, about a third of all athletes show hardly any reaction to creatine (so-called "non-responders"). For these athletes we recommend the use of CREATINE PYRUMAX, which is supplemented with the more soluble and therefore more easily absorbable creatine pyruvate.

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Prepare
Before
During
After
Water
Milk

Application

loading phase: or 7 days with up to 20 g daily, divided into 3-4 portions. Take with some liquid. maintenance phase: continue with maintenance phase with 1-2 times 2 g daily.

Preparation

1 teaspoon = approx. 4 g creatine.Ideally, take together with carbohydrates, but avoid caffeine containing food at the same time. As part of a varied and balanced diet and a healthy lifestyle. Not suitable for children and growing adolescents. Not intended for long-term use. Weight gain may occur.

TYPISCHE NÄHRWERTE/
VALEUR NUTRITIVE/NUTRITION FACTS

3 G (= 1 TAGESRATION*/
RATION JOURNALIER*/
DAILY RATION*)

Energie/energy kJ (kcal)

0 (0)

Fett/lipides/fat

0 g

davon gesättigte Fettsäuren/dont acides gras saturés/of which saturated fatty acids

0 g

Kohlenhydrate/glucides/ carbohydrates

0 g

davon Zucker/dont sucres/of which sugars

0 g

Ballaststoffe/fibres alimentaires/fibres

0 g

Eiweiss/protéines/protein

0 g

Salz/sel/salt

0 g

Kreatin/créatine/creatine

3000 mg

*während Erhaltungsphase/pendant la phase d’entretien/during maintenance phase

INGREDIENTS: Creatine monohydrate

Developed in Switzerland and produced in Germany.

Not suitable for children and growing adolescents. Not intended for long-term use. Weight gain can occur.

Item

Ice Hockey Nutrition

Product recommendations and expert tipps

To Article »

Creatine

In resistance training

To Article »

Kreatin

Im Kraftsport

To Article »

Creatine Supplementation in Endurance Sports

Improves Performance in Sprints (in German)

To Article »

More Items

Ice Hockey Nutrition

Nutrition in ice hockey: what ice hockey players should be aware of

Ice hockey is a fascinating sport: fast-paced, physical and in some cases highly dramatic. Although the regular match time is usually three times 20 minutes with breaks of 15 minutes, the effective play time is much longer. Depending on the interruptions during the game, the five field players and the goalie can spend up to two and a half hours on ice. It is obvious that a competition of over two hours requires a targeted and carefully balanced nutritional strategy if an athlete is to fully exploit his performance potential on the ice. We explain in the following what ice hockey players nutrition-wise need to consider before, during and after the competition and make recommendations for product selection from the SPONSER range.

BEFORE COMPETITION

Filling glycogen stores
Full energy reservoirs are the be-all and end-all in a sport with long performing times such as ice hockey. Studies confirm that glycogen supercompensation (carboloading) with a concentrated, carbohydrate-containing drink provides a considerable energy advantage on the day before the competition. Suitable products:

CARBO LOADER: High energy sports drink for replenishing glycogen stores, contains Vitargo®, a barley starch hydrolysate specially developed for this purpose.
LIQUID ENERGY GELS: Those who prefer it quick and comfortable can take carbohydrates directly from the tube with these gels. They deliver easily tolerable energy, which is available within a few minutes after ingestion.
HIGH ENERGY BAR: Competition bars for long-lasting energy. Ideal up to one hour before use.

Increased lactate tolerance
The relatively short, but high-intensity blocks, with sprints and hardly any breathers, as they occur again and again in ice hockey, result in high lactate accumulation. Beta-alanine and soda loading (sodium bicarbonate and sodium citrate) in advance increase the extracellular buffer capacity, which in turn delays the muscle acidosis and fatigue. Athletes benefit also from creatine supplementation, especially when it comes to speed and interval performance - two factors that play a central role in ice hockey. Suitable products:

LACTAT BUFFER: For professional soda loading during 4-5 days before important games.
BETA ALANINE: In contrast to soda loading, it does not increase the extracellular but the intracellular buffer capacity and thus ideally complements the LACTATE BUFFER. Loading is necessary for approx. 8 weeks and should be paused after approx. 12 weeks for several weeks.
CREATINE MONOHYDRATE: Loading phase during 1-2 weeks, but can also be used throughout the entire season. For even better absorption, a combination with CREATINE PYRUMAX is also possible.

DURING THE GAME

Ensure regular liquid supply
Despite the obviously cool temperatures on the ice field, the loss of liquid is significantly higher than one would expect, due to high-intensity performance and the hindered thermoregulation by full-body clothing and protection gear. For this reason, professional athletes make sure to drink 0.5 to 1 litres of an energy- and electrolyte-containing sports drink per hour during a match. Suitable products:

ISOTONIC: The classic sports drink with 5 fruity flavours.
COMPETITION: The less sweet, less intensively flavoured and acid-free alternative and therefore the first choice in elite sports.

Avoiding blood sugar fluctuations and muscle cramps
In competitive sports, energy supply plays a central role because the body's fuel stores are not sufficient for a duration of more than approx. 90 to 120 minutes. LIQUID ENERGY Gels can therefore also be used in addition to carbohydrate-electrolytes drinks. They provide fast energy, can be taken easily and do not strain the digestion. Players with high sweat losses and/or cramp tendency may benefit from our MUSCLE RELAX Shot. Suitable products:

LIQUID ENERGY GELS: Best tolerated liquid energy concentrate from quick and slow available carbohydrates. The energy kick par excellence! With or without caffeine.
MUSCLE RELAX: 30 ml bottles of cucumber juice and vinegar. At first signs or acute muscle cramps, rinse your mouth briefly with it and drink afterwards.

EXPERT ADVICE

Keeping coordination and concentration high
Reaction time, attention, coordination, concentration and a high focus are elementary performance components in a technical and fast discipline like ice hockey. Suitable products for increased cognitive performance and delayed fatigue:

ACTIVATOR: Ready-to-drink flask with 200 mg caffeine from guarana, mate and green tea. Ideal from the second third or to manage mental fatigue. To be taken approx. 30-60 min before the desired time of effect. Take in two portions depending on tolerance.
MENTAL FOCUS: Caffeine-free formulation with green tea active ingredients and Rhodiola Rosea. Promotes focusing without increasing anxiety.

AFTER COMPETITION

Ensure fast recovery
«After the match is before the match» is a bon mot in ice hockey. It is therefore crucial to take care of regeneration immediately after a match. A high-quality regeneration supplement supplies the body with fluid and electrolytes, fills the glycogen stores and repairs endured muscle damage. Suitable products:

RECOVERY DRINK: Fruity regeneration drink, lactose-free. Preparation with water.
PRO RECOVERY: Efficient, highly professional protein-based regeneration product to balance muscle stress. Lactose-free and without artificial sweeteners. Preparation with water.
NITROFLOW PERFORMANCE2: The professional tip! Its vasodilatory effect enables better nutrient supply and reduction of metabolic end products (e.g. lactate). Ideal for supporting regeneration.

Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ

17. 12. 2019
To Article »

Creatine

How long should you take creatine in resistance training?

Ambitious strength athletes interested in muscle mass build-up should consider the following points when taking creatine:

In the past, it was commonly recommended to pause taking creatine after twelve weeks for several weeks. This was because it was not known whether the body's own creatine synthesis would be inhibited if exogenous creatine was supplemented for an extended time period. It is now known that this is not the case even after more than a year of creatine supplementation, and that creatine can therefore be taken for longer periods of time. The position Stand Paper of the International Society for Sports Nutrition confirms this.

Nevertheless, we recommend that creatine intake be aligned with the training and competition calendar. Supplementation with creatine makes little sense in training phases that focus on basics or technical skills.

Literature
Jäger et al. (2017): International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.

Author: Yvonne Forster Nigg
Ing. Appl Food Sciences FH
dipl. Dietician HF

26. 11. 2019
To Article »

Kreatin

Wie lange darf man Kreatin im Kraftsport einnehmen?

Ambitionierte Kraftsportler, die den Aufbau von Muskelmasse verfolgen, sollten folgende Punkte zur Kreatin-Einnahme berücksichtigen:

Früher gab es die Vorgabe, Kreatin nach zwölf Wochen abzusetzen. Dies, weil man nicht wusste, ob die körpereigene Synthese bei längerer Kreatin-Einnahme gehemmt würde. Inzwischen weiss man, dass dies auch nach über einem Jahr Kreatin-Einnahme kein Problem ist und Kreatin daher auch über einen längeren Zeitraum zugeführt werden kann. Das Position Stand Paper der International Society for Sports Nutrition bestätigt dies.

Dennoch empfehlen wir, die Kreatin-Einnahme auf den Trainings- und Wettkampfkalender auszurichten. In Trainingsphasen, die auf Grundlagen oder Technik abzielen, macht eine Supplementierung mit Kreatin wenig Sinn.

Literatur
Jäger et al, 2017: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 14(20).

Autorin: Yvonne Forster Nigg
Ing. Lebensmittelwissenschaften FH
dipl. Ernährungsberaterin HF

26. 11. 2019
To Article »

Creatine Supplementation in Endurance Sports

Read the full text in German:

Kreatin im Ausdauersport - verbessert die Leistung in Sprints und Endspurts

Kreatin ist in Sportlerkreisen gut bekannt und wird in Sprint-, Intervall- und Kraftsportarten breit eingesetzt wegen seiner leistungssteigernden Wirkung auf hoch-intensive Kraft- und Sprintaktivitäten durch die beschleunigte, ATP-abhängige Energiebereitstellung. Ebenfalls bekannt ist die erfolgende Gewichtszunahme durch eine Kreatinsupplementierung aufgrund der erhöhten Kreatinspeicherung in Form von Phosphocreatine plus Zellwasser. Diese zwangsläufige Gewichtszunahme dient gleichzeitig als Beleg für eine erfolgreiche Kreatineinlagerung. Dasselbe gilt auch für die in Ausdauersportkreisen weitherum angewendete Praxis eines Carboloadings. Ausserdem scheint die Kombination eines Kreatin-Loadings (20 g/Tag für 5 Tage) mit einer moderaten Kohlenhydrate-Diät (6 g/kg Köpergewicht und Tag für 3 Tage) in eine zusätzliche Gewichtszunahme zu resultieren, aufgrund eines weiter erhöhten Muskelglycogen-Gehalts (+53%) im Vergleich zur Kohlenhydrateinnahme alleine. (1) Allerdings steht eine Gewichtszunahme in einem Zielkonflikt mit verbesserter Ausdauerleistung, weil das erhöhte Gewicht auch bewegt werden muss, und dies möglicherweise nicht über die durch Kreatin gesteigerte Kraftleistung kompensiert werden kann.

Leistungsverbesserung in Kombination mit Kohlenhydrateinnahme
Nun, zumindest für Radfahrer konnte eine neuere Studie aufzeigen, dass diese Bedenken möglicherweise nicht zutreffen und im Gegenteil die Leistung weiter verbessert wird, wenn eine moderate oder hohe Kohlenhydrateinnahme (Carboloading) zusätzlich mit Kreatin kombiniert wird. (2) In dieser Studie absolvierten Radfahrer ein simuliertes 120 km Rennen, durchsetzt mit 12 Zwischensprints von abwechselnd 1 km und 4 km Länge alle 10 km, am Ende gefolgt von einer Schlusssteigung bis zur Erschöpfung. Diese Belastung wurde in einem cross-over Design nach einer Woche wiederholt. Die Fahrer erhielten entweder eine moderate oder hohe Kohlenhydrat-Diät (6 g, bzw. 12 g pro kg Körpergewicht und Tag) für 2 Tage vor dem Test. Zusätzlich erhielt die Hälfte der Athleten während 5 Tagen 20 g Kreatin, danach während den folgenden 9 Tagen noch 3 g täglich.

Es zeigte sich ein positiver Effekt auf die spezifischen Leistungsfaktoren eines solchen Rennens mit mehrfachen Zwischensprints und einem Schlussanstieg. Und zwar konnten die mit Kreatin supplementierten Fahrer, trotz erhöhtem Körpergewicht, sowohl vor dem Start als auch nach 120 km vor dem Schlussanstieg eine erhöhte Wattleistung gegenüber denjenigen ohne Kreatin erbringen. Kreatinsupplementierung resultierte während der Sprints sowohl bei moderater als auch hoher Kohlenhydratgabe in verbesserte Leistung.

Die erhöhte Wattleistung während der Sprints erfolgte unabhängig vom Muskelglycogen-Gehalt, was für einen unabhängigen zusätzlichen Benefit durch Kreatin spricht. Es ist realistisch anzunehmen, dass die erhöhte Leistung insbesondere während intensiven Endphasen-Sprints einen entscheidenden Vorteil in einem Wettkampf bringen kann. Sowohl Radrennen als auch Wettläufe werden oft durch die Athleten gewonnen, welche fähig sind, während Ausbruchsversuchen in der Spitzengruppe zu verbleiben und/oder die stärkste Endspurtfähigkeit haben. Nichtsdestotrotz es ist auf jeden Fall ratsam, sein individuelles Ansprechen auf eine Kreatineinnahme sorgfältig auszutesten und eigene Erfahrung mit den Implikationen von Kreatin auf Körpergewicht und Muskeltonus zu gewinnen.

Kreatin von SPONSER
Von SPONSER® gibt es Kreatin als CREATINE PYRUMAX Kapseln, einem High Performance Complex mit Kreatinpyruvat, Kreatinmonohydrat sowie Magnesium, dessen Formulierung zu einem leistungssteigernden Effekt mit mehr Explosivität und Kraft führt und die körperliche Leistungsfähigkeit im Rahmen kurzeitiger, intensiver körperlicher Belastung im anaeroben Bereich maximiert. Im Sortiment ist auch reines CREATINE MONOHYDRAT erhältlich, welches vollkommen geschmacksneutral ist.

In Verbindung stehende Artikel
zum Thema » Kreatin
zum Thema » Leistungssteigerung
zum Thema » Wissenschaft

Literatur
1) Nelson AG et al. (2001): Muscle glycogen supercompensation is enhanced by prior creatine supplementation. Med Sci Sports Exerc. 2001 Jul;33(7):1096-100.
2) Tomcik KA et al. (2018): Effects of Creatine and Carbohydrate Loading on Cycling Time Trial Performance. Med Sci Sports Exerc. 2018 Jan;50(1):141-150.

Autor: Remo Jutzeler
Leiter F&E SPONSER SPORT FOOD
Ing. Lebensmittelwissenschaften FH
MAS Nutrition & Health ETHZ

12. 09. 2018
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