Applications
Creatine is among the most thoroughly studied ingredients in athletic performance. CreaShima® supports the full range — from strength to recovery — with uncompromising purity.
Strength Training
Creatine is stored in skeletal muscle as phosphocreatine and rapidly regenerates ATP (energy) during short, high-intensity efforts. This supports explosive power output and increases maximal strength and the ability to repeat high-intensity sets.
- Greater maximal strength / 1RM
- More repeatable high-intensity sets (training volume)
- Supports gains in lean body mass
Competitive Sport
Creatine monohydrate is not on the World Anti-Doping Agency (WADA) prohibited list. With independent batch-by-batch purity testing, CreaShima® minimises the risk of unintended contamination, aiming for raw-material quality that competitive athletes can trust.
- Not a WADA-prohibited substance
- Independent batch testing lowers contamination risk
- Safety / anti-doping certifications shown below
- Endorsed by competitive athletes
* Safety / anti-doping certification marks will replace these frames once obtained (certification in progress).
Endurance
Creatine has been reported to help maintain performance during repeated sprints and intermittent high-intensity exercise. Some studies also show reduced markers of exercise-induced muscle damage and inflammation.
- Maintained performance in repeated-sprint / intermittent work
- Suggested reduction in exercise-induced muscle damage
- Supports glycogen storage
Recovery
Creatine supplementation speeds the replenishment of phosphocreatine stores and may help reduce delayed-onset muscle soreness (DOMS) and temporary loss of muscle function after intense exercise — supporting recovery between consecutive training days.
- Faster phosphocreatine replenishment
- Suggested reduction in DOMS
- Supports recovery across consecutive training days
Recommended Dosage (reference)
| Phase | Amount | Notes |
|---|---|---|
| Loading (optional) | 20 g/day (5 g × 4) for 5–7 days | To saturate muscle stores quickly |
| Daily maintenance | 3–5 g/day | Consistency every day matters most |
| Preferred form | Creatine monohydrate | The most evidence-backed for safety and efficacy |
The above is general reference information about creatine monohydrate, not medical advice. CreaShima® is a B2B raw-material brand. Final-product dosage, usage and labelling must be determined by each partner brand in line with local regulations.
Scientific Evidence
Creatine is one of the few ingredients in sports nutrition with an established scientific consensus on both safety and efficacy.
- ISSN position stand: safety and efficacy of creatine supplementation — Kreider RB, et al. JISSN. 2017;14:18.
- ISSN position stand: creatine supplementation and exercise — Buford TW, et al. JISSN. 2007;4:6.
- Muscle creatine loading in men — Hultman E, et al. J Appl Physiol. 1996.
Sources are publicly available academic literature. Studies citing CreaShima® material will be added to /science over time.