Olyna Creatine

No. While most research stems from competitive sports, creatine is a component of cellular energy metabolism and is also used outside of sports. Everyday life offers many short, intense moments – carrying groceries, lifting a child, sprinting for the bus – where energy is needed on demand. That's why we see Olyna Creatine as a simple, daily ritual: without extremes, suitable for beginners as well as regular athletes.

Ideally, take it daily to keep your creatine levels constant. With consistent intake, creatine stores typically replenish within two to four weeks. Choose a fixed time each day – for example, in the morning with breakfast or after a workout – and stick to it. Breaks due to holidays or a few forgotten days are no problem; after longer interruptions, your levels will drop again, so simply start again as usual.

Creatine is primarily stored in the muscles, where it binds water. Drinking enough fluids supports this process and also ensures a balanced fluid level.

One level measuring spoon (5 g) daily.

In the short term, the number on the scale may increase slightly because muscles retain more water – this is not body fat. In the long term, in conjunction with regular strength training, fat-free mass (muscle tissue) can increase; this can also mean slightly more weight, with an unchanged or even lower body fat percentage.

Especially, yes. Women often have lower creatine stores than men – for example, due to diet or hormonal differences. Creatine supplementation can therefore be particularly beneficial for women to support energy, well-being, and performance.

Creatine is a naturally occurring, nitrogen-containing organic compound. The body produces it primarily in the liver, kidneys, and pancreas from the amino acids glycine, arginine, and methionine, which are obtained through protein in the diet. The majority of creatine/phosphocreatine stores are located in skeletal muscle; smaller amounts are found in other tissues such as the brain and heart.

Creatine is a key component of energy metabolism. In muscle cells, it exists predominantly as phosphocreatine. During short, intense bursts of activity, creatine kinase cleaves the phosphate group and provides ATP—the cell's "quick energy"—within milliseconds. The creatine/phosphocreatine system thus acts as an energy buffer and an energy shuttle between mitochondria and areas of high demand. Approximately 95% of creatine stores are located in skeletal muscle, with smaller amounts in heart and nerve tissue.

Bonus fact: Although the brain makes up only about 2% of body mass, it consumes around 20% of resting energy – primarily for membrane potentials and neuronal signal transmission. Here, too, the creatine/phosphocreatine system is involved in the rapid supply of ATP. Excess ATP is broken down into creatinine and excreted via the kidneys.

Creatine in powder form is considered the gold standard because it is the purest and most controllable form. High-quality creatine monohydrate contains fewer breakdown products than processed forms such as gummies or capsules, which require additional excipients and carriers. Furthermore, powder allows for precise dosing and can be easily stirred into drinks. For these reasons, creatine in powder form has been the preferred form for decades.

Yes, that's actually a very sensible combination. Protein provides the building blocks (amino acids) for muscle repair and growth; creatine supports the short-term availability of ATP during short, intense bursts of activity. Simply put: protein is the building material, creatine provides the quick energy for tough moments. You can easily stir your creatine dose into your shake.

Olyna Creatine is produced in Germany by AlzChem Trostberg GmbH according to the highest quality standards. It is 100% pure, micronized creatine monohydrate – free from additives, vegan, lactose-free, and gluten-free. Thanks to its fine particle size, it is particularly soluble and pleasant to use. It is the only creatine produced in Europe.

Yes. Studies show that long-term intake of creatine monohydrate over months and years is considered safe. It's important to maintain a consistent daily routine and drink enough fluids.

It is tasteless, odorless, and colorless. It will not alter the taste or color of your drink. Olyna Creatine dissolves very well; you can stir it into cold and hot drinks (e.g., water, juice, coffee) as well as smoothies, yogurt, or shakes.

Creatine monohydrate is one of the most thoroughly researched dietary supplements worldwide and is considered very safe when used correctly. The quality and purity of the product, as well as the usual daily intake, are important. Olyna Creatine comes from certified production and is highly purified. If you have kidney or liver disease, are pregnant or breastfeeding, or regularly take medication, please consult a healthcare professional before taking this product.