The most thoroughly researched active ingredient in the entire sports supplement aisle — and yet, the stubborn belief persists that it's only for people with a weight bench.
The objection first
"Creatine? Isn't that just for bodybuilders?"
Understandable, as that's where it gained popularity. However, creatine is not an invention of the supplement industry; it's a substance your body produces every day — whether you work out or not.
What creatine is
Creatine is produced in the liver, kidneys, and pancreas from three amino acids: glycine, arginine, and methionine. Around 95 percent of it ends up in the muscles. Through food, it primarily comes from meat and fish — those who eat little of these tend to have less-filled stores.
So, it's not a foreign substance introduced into the body. It's something that's already there, just rarely in maximum quantities.
What it does: the battery behind the battery
The energy currency of every cell is ATP. The supply of it lasts for only a few seconds of full exertion. After that, it's not how much ATP you had that matters, but how quickly you recharge it.
That's exactly what creatine phosphate is for: it restores ATP almost instantly. For anything short and intense — a sprint, a heavy set, a jump — it's the difference between the fifth and seventh repetition.
And what does that have to do with gaming?
The brain also runs on ATP, and it does so constantly. There is research on creatine and cognitive performance, especially under sleep deprivation and mental stress.
To avoid setting an expectation that we cannot substantiate: this body of research is newer and sparser than that in the sports field. We are not making any claims here. We are saying: The direction is interesting, we are pursuing it, and we will write it here if anything conclusive emerges. [# Have the current state of research checked before publication]
What can be officially stated
Creatine is one of the few substances with an EU-approved health claim. It states verbatim: "Creatine increases physical performance in successive bursts of short-term, high-intensity exercise." The condition for this is a daily intake of 3 g.
A portion of Nutrons contains [# insert g of creatine per serving]. [# If the serving is less than 3g: explicitly state here that it contributes to the daily amount and does not replace it — and DO NOT use the claim as a product statement]
Three myths, quickly debunked
"Makes you bloated." Creatine draws water into the muscle cell, not underneath it. What you see is fuller musculature — not spongy skin. The myth confuses intracellular with subcutaneous water.
"Is bad for the kidneys." In the available research, there is no evidence of kidney damage in healthy adults with usual amounts. Anyone with kidney disease should discuss this with a doctor — but that applies to any dietary supplement, not just creatine.
"It's like steroids." No. Different class of substance, different mechanism, freely available, not on any doping list.
Why we put it in a snack instead of a shaker
Creatine doesn't work as a quick boost. It works by filling stores, and stores are filled through regularity.
A powder sitting in the kitchen that you only remember when you see it won't fill stores. A snack you eat anyway will. That's the whole idea behind it — unspectacular, but practical.
"Strength isn't what you have in a second. Strength is how fast you recharge it." — Cashew Commander
→ More about the myths surrounding creatine can be found in the article "Does Creatine make you bloated?"