{"id":2251,"date":"2026-03-18T04:17:00","date_gmt":"2026-03-18T04:17:00","guid":{"rendered":"https:\/\/crossfitede.nl\/creatine\/"},"modified":"2026-03-18T04:18:21","modified_gmt":"2026-03-18T04:18:21","slug":"creatine","status":"publish","type":"post","link":"https:\/\/crossfitede.nl\/en\/creatine\/","title":{"rendered":"Creatine"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2251\" class=\"elementor elementor-2251 elementor-1923\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-adafa9c e-flex e-con-boxed e-con e-parent\" data-id=\"adafa9c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4696a5f elementor-widget elementor-widget-heading\" data-id=\"4696a5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Creatine in CrossFit: what does the science really say?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bfd6cb2 elementor-widget elementor-widget-text-editor\" data-id=\"bfd6cb2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"196\" data-end=\"374\">Creatine is perhaps the most talked about supplement within CrossFit. But among all the Instagram advice, pre-workout hype and marketing claims, one thing is often forgotten: What does the science actually say? <\/p>\n<p data-start=\"411\" data-end=\"657\">In this blog, I&#8217;ll take you through what creatine really does, who it&#8217;s useful for, how to use it correctly and where the limits are. No fitness myths, no bro-science, but based on recent systematic reviews and controlled studies. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f49efe9 e-con-full e-flex e-con e-parent\" data-id=\"f49efe9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-64f8b2e e-flex e-con-boxed e-con e-child\" data-id=\"64f8b2e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8eb9040 elementor-widget elementor-widget-text-editor\" data-id=\"8eb9040\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>&#8220;Explosive power.&#8221;<br data-start=\"950\" data-end=\"953\">&#8220;Repeated maximum effort.&#8221;<br data-start=\"986\" data-end=\"989\">&#8220;Rapid recovery between sets<span style=\"font-size: unset; font-weight: unset; letter-spacing: unset; text-transform: unset;\">.&#8221;<\/span><br><span style=\"font-size: unset; font-weight: unset; letter-spacing: unset; text-transform: unset;\">&#8221;High training volume.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-cec9fcb e-con-full e-flex e-con e-child\" data-id=\"cec9fcb\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-fe1202b elementor-widget elementor-widget-image\" data-id=\"fe1202b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-1024x683.jpg\" class=\"attachment-large size-large wp-image-2252\" alt=\"Creatine\" srcset=\"https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-1024x683.jpg 1024w, https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-300x200.jpg 300w, https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-768x512.jpg 768w, https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-1536x1024.jpg 1536w, https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-2048x1366.jpg 2048w, https:\/\/crossfitede.nl\/wp-content\/uploads\/2026\/03\/ND56779-930x620.jpg 930w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-43717d7 e-flex e-con-boxed e-con e-parent\" data-id=\"43717d7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-783804d elementor-widget elementor-widget-heading\" data-id=\"783804d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is creatine anyway?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afaa70f elementor-widget elementor-widget-text-editor\" data-id=\"afaa70f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"695\" data-end=\"893\">Creatine is an endogenous substance built from three amino acids: arginine, glycine and methionine. Your liver and kidneys make it themselves, and in addition you get it through meat and fish. <\/p>\n<p data-start=\"895\" data-end=\"1132\">In your muscles, creatine is converted into creatine phosphate. That system supports rapid ATP production during short, explosive efforts. Exactly the energy system that is dominant in heavy elevators, sprints and short high-intensity WODs.  <\/p>\n<p data-start=\"1134\" data-end=\"1328\">The comprehensive position stand of the International Society of Sports Nutrition describes this mechanism in detail and confirms that creatine is one of the best researched ergogenic supplements.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c1fbce6 elementor-widget elementor-widget-heading\" data-id=\"c1fbce6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why is creatine interesting in CrossFit?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d99ddb6 elementor-widget elementor-widget-text-editor\" data-id=\"d99ddb6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1384\" data-end=\"1403\">CrossFit requires:<\/p>\n<ul>\n<li data-start=\"1407\" data-end=\"1426\">Explosive power<\/li>\n<li data-start=\"1429\" data-end=\"1462\">Repeated maximum efforts<\/li>\n<li data-start=\"1465\" data-end=\"1491\">Fast recovery between sets<\/li>\n<li data-start=\"1494\" data-end=\"1516\">High training volume<\/li>\n<\/ul>\n<p data-start=\"1518\" data-end=\"1679\">Creatine supplementation increases the availability of phosphocreatine in the muscle, allowing you to deliver just a little more power or do just one more repetition. A recent review on creatine and performance enhancement shows that creatine consistently improves performance during resistance training and repeated maximal efforts. <\/p>\n<p data-start=\"1853\" data-end=\"1957\">Specifically, for CrossFit athletes, this means: more training quality \u2192 more adaptation \u2192 more progression.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0fdd04a elementor-widget elementor-widget-heading\" data-id=\"0fdd04a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Creatine and muscle mass: what does research show?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ba29ecc elementor-widget elementor-widget-text-editor\" data-id=\"ba29ecc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2017\" data-end=\"2070\">Creatine itself does not build muscle. Training does. But creatine enhances the training response.  <\/p>\n<p data-start=\"2118\" data-end=\"2290\">Research on creatine combined with strength training shows that participants develop more lean mass and greater strength gains than when training without creatine.<\/p>\n<p data-start=\"2292\" data-end=\"2538\">Important detail: the first pounds of weight gain in Week 1 are largely intracellular fluid in the muscle. This is neither &#8220;fat&#8221; nor subcutaneous fluid. Longer term, the gains come primarily from increased training volume and intensity.  <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-170e0e4 elementor-widget elementor-widget-heading\" data-id=\"170e0e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Does creatine work without training?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b4ba17 elementor-widget elementor-widget-text-editor\" data-id=\"3b4ba17\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"2581\" data-end=\"2607\">Short answer: hardly at all. Most of the positive effects on muscle mass and strength have been demonstrated in combination with resistance training. Without training stimulus, the added value is limited. The ISSN position stand also clearly emphasizes this: creatine is a performance enhancer, not a substitute for training.   <\/p>\n<p data-start=\"2887\" data-end=\"2954\">Within CrossFit that means: <span style=\"text-decoration: underline;\"><span style=\"color: #2ca340; text-decoration: underline;\"><a style=\"color: #2ca340; text-decoration: underline;\" href=\"https:\/\/crossfitede.nl\/en\/get-started\/\">train first<\/a><\/span><\/span>, then optimize.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-748980f elementor-widget elementor-widget-heading\" data-id=\"748980f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is the proper dosage in CrossFit?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2ed6e7 elementor-widget elementor-widget-text-editor\" data-id=\"a2ed6e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3005\" data-end=\"3038\">Most literature supports: 3 to 5 grams per day as a maintenance dosage. A more accurate alternative is 0.1 grams per kilogram of body weight per day. For an 80-kg athlete, that works out to about 8 grams per day.  <\/p>\n<p data-start=\"3234\" data-end=\"3370\">Higher maintenance doses provide no additional benefit in strength gains, but do increase the risk of gastrointestinal complaints. A loading phase is not necessary if you supplement consistently for long periods of time. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4388d0b elementor-widget elementor-widget-heading\" data-id=\"4388d0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Creatine and women<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aea86fe elementor-widget elementor-widget-text-editor\" data-id=\"aea86fe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3482\" data-end=\"3518\">Creatine is not just for men. Recent literature shows that women experience similar benefits in strength and lean mass. There is no evidence that women face different or greater risks at normal doses.  <\/p>\n<p data-start=\"3734\" data-end=\"3807\">So within CrossFit, creatine is just as relevant to female athletes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-907d2f2 elementor-widget elementor-widget-heading\" data-id=\"907d2f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Who does creatine make sense for within CrossFit?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a46e0d4 elementor-widget elementor-widget-text-editor\" data-id=\"a46e0d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3863\" data-end=\"3875\">Fancy for:<\/p>\n<ul>\n<li data-start=\"3879\" data-end=\"3924\">Athletes who train several times a week<\/li>\n<li data-start=\"3927\" data-end=\"3973\">Athletes who want to maximize progression<\/li>\n<li data-start=\"3976\" data-end=\"4040\">Vegetarians or vegans with lower baseline creatine levels<\/li>\n<li data-section-id=\"4p0i83\" data-start=\"4041\" data-end=\"4107\">\n<p data-start=\"4043\" data-end=\"4107\">Athletes who focus on strength, power and repeated intensity<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4109\" data-end=\"4128\">Less useful for:<\/p>\n<ul>\n<li data-start=\"4132\" data-end=\"4157\">People who do not train<\/li>\n<li data-start=\"4160\" data-end=\"4196\">People looking for a panacea<\/li>\n<li data-start=\"4199\" data-end=\"4263\">People with existing kidney problems without medical supervision<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1013506 elementor-widget elementor-widget-heading\" data-id=\"1013506\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Critical note about supplements<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b733087 elementor-widget elementor-widget-text-editor\" data-id=\"b733087\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4307\" data-end=\"4360\">The supplement market runs largely on marketing. Creatine is one of the few supplements whose effectiveness has been repeatedly researched and confirmed in multiple systematic reviews and controlled studies. <\/p>\n<p data-start=\"4531\" data-end=\"4562\">But even then, the basics remain:<\/p>\n<ul>\n<li data-start=\"4567\" data-end=\"4577\">Training<\/li>\n<li data-start=\"4581\" data-end=\"4588\">Sleep<\/li>\n<li data-start=\"4592\" data-end=\"4601\">Nutrition<\/li>\n<li data-start=\"4605\" data-end=\"4628\">Progressive overload<\/li>\n<\/ul>\n<p data-start=\"4630\" data-end=\"4707\">Creatine reinforces a good program. It does not compensate for a bad program. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e968890 elementor-widget elementor-widget-heading\" data-id=\"e968890\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Our vision within the box<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-45bcd63 elementor-widget elementor-widget-text-editor\" data-id=\"45bcd63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4743\" data-end=\"4825\">We do not recommend supplements because they are popular.<br data-start=\"4798\" data-end=\"4801\">We recommend them when:<\/p>\n<ul>\n<li data-start=\"4829\" data-end=\"4866\">They are scientifically based<\/li>\n<li data-start=\"4869\" data-end=\"4905\">They fit your training goals<\/li>\n<\/ul>\n<p data-start=\"4907\" data-end=\"4989\">Creatine can be a valuable addition within CrossFit, provided the basics are right.<\/p>\n<p data-start=\"4991\" data-end=\"5089\">Unsure if it makes sense for you? Want to know what dosage fits your training volume? <\/p>\n<p data-start=\"5091\" data-end=\"5208\">Request nutritional guidance. Our coaches are trained to critically and scientifically evaluate supplements. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af48300 elementor-widget elementor-widget-heading\" data-id=\"af48300\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Source<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f35bd1c elementor-widget elementor-widget-text-editor\" data-id=\"f35bd1c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"5234\" data-end=\"5448\">Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN.   2021.<\/p>\n<p data-start=\"5450\" data-end=\"5584\">Jagim AR et al. Creatine supplementation and exercise performance: updated evidence.  2022.<\/p>\n<p data-start=\"5586\" data-end=\"5724\">Forbes SC et al. Creatine supplementation and muscle adaptations to resistance training.  2022.<\/p>\n<p data-start=\"5726\" data-end=\"5849\" data-is-last-node=\"\" data-is-only-node=\"\">van der Merwe J et al. Effects of creatine supplementation on DHT levels.  2009.<\/p>\n<p data-start=\"4743\" data-end=\"4825\">.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f5cf6f4 e-con-full e-flex e-con e-parent\" data-id=\"3f5cf6f4\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-2bcfc270 e-con-full e-flex e-con e-child\" data-id=\"2bcfc270\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7dd1b97f elementor-widget elementor-widget-heading\" data-id=\"7dd1b97f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Don't hesitate to contact us.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c4cde5f elementor-widget elementor-widget-text-editor\" data-id=\"2c4cde5f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"143\" data-end=\"409\">Questions? Curious about our classes? Let us know.<br data-start=\"200\" data-end=\"203\">During training, we are primarily coaching (and not on the phone), so we can sometimes be difficult to reach by phone. A message via WhatsApp is the fastest way. We respond as quickly as our workouts allow.    <\/p><p data-start=\"411\" data-end=\"528\">Still in doubt? Just book a trial class. Then you&#8217;ll immediately know if CrossFit is your thing. Spoiler: there&#8217;s a good chance it is.   <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b6fbf6a elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"3b6fbf6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/wa.me\/31318250370\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Send WhatsApp<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-155986a4 e-con-full e-flex e-con e-child\" data-id=\"155986a4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7bff6b37 elementor-widget elementor-widget-google_maps\" data-id=\"7bff6b37\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"google_maps.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-custom-embed\">\n\t\t\t<iframe loading=\"lazy\"\n\t\t\t\t\tsrc=\"https:\/\/maps.google.com\/maps?q=CrossFit%20Ede%2C%20Ede%2C%20Nederland&#038;t=m&#038;z=12&#038;output=embed&#038;iwloc=near\"\n\t\t\t\t\ttitle=\"CrossFit Ede, Ede, Nederland\"\n\t\t\t\t\taria-label=\"CrossFit Ede, Ede, Nederland\"\n\t\t\t><\/iframe>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Creatine in CrossFit: what does the science really say? Creatine is perhaps the most talked about supplement within CrossFit. But among all the Instagram advice, pre-workout hype and marketing claims, one thing is often forgotten: What does the science actually say? In this blog, I&#8217;ll take you through what creatine really does, who it&#8217;s useful<\/p>\n","protected":false},"author":1,"featured_media":2252,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"solace_meta_sidebar":"","solace_meta_container":"","solace_meta_enable_content_width":"","solace_meta_content_width":0,"solace_meta_title_alignment":"","solace_meta_author_avatar":"","solace_post_elements_order":"","solace_meta_disable_header":"","solace_meta_disable_footer":"","solace_meta_disable_title":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-niet-gecategoriseerd"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.1 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Creatine %<\/title>\n<meta name=\"description\" content=\"Creatine at CrossFit. 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