Power to performCreatine – the body’s own dietary supplement.

2 |3Sport means never being
satisfied with the minimum.
Always striving for the best.

Sport means performance. Going to the limits, redefining them, surpassing them, anddoing it again. So what’s needed? Commitment, perseverance, the right training –and proper nutrition to help sportspeople get their personal best from their bodies.
Creatine, which occurs naturally in the body, plays a crucial role here. Essential to thesupply of energy within cells, creatine is proven as a highly efficient dietary supplementwhich boosts sporting performance. The controlled intake of supplementary creatine
can improve sprinting performance, for example, and reduce recovery time afterintense training.

First used in sport at the highest levels (including many Olympic athletes), creatine
has now made the leap from professional
athletes to a very wide circle of users.
Where is creatine used? In all disciplinesthat call for repeated bursts of maximum
power: track and field, swimming, weightlifting, skiing, tennis, team sports suchas football, ice hockey and handball,and many more.

4 |5Improving performanceis human nature.
The key lies
within the body.
Creatine belongs naturally in the body, where it plays a central role instoring, transporting and buffering energy within every cell. Adults
have around 80 - 130 g of creatine in their bodies. Every day about
1 - 2 % of this creatine is broken down and excreted, so it has to bereplenished.
Some creatine can be synthesized in various organs of the body, andsome comes from our diet. Active sportspeople can get usefulamounts of dietary creatine from meat and fish, but not from dairyproducts or vegetables. In addition to the creatine obtained from abalanced diet, the amount of creatine stored in the body can beboosted by taking creatine supplements.
Short periods of intense sporting activity, such as sprinting, requireenergy faster than it can be produced spontaneously in muscle. The
body therefore calls on its reserves of energy in the form of ATP andcreatine.

Creatine in foodFood
Meat and poultry
Fish
Milk und dairy products
Fruit and vegetables

Creatine content
approx. 3 - 7 g/kg
approx. 3 - 7 g/kg
approx. 0.1 g/kgTraces

Source: in-house analyses

For optimum supply of creatine an adult would have to consume approximately 500 g per dayof raw meat or fish. Cooking breaks down a proportion of the original creatine in raw food.

A phosphate group splits off from eachmolecule of ATP, releasing energy topower the muscle and leaving behind amolecule of ADP. However, the muscle
contains only enough ATP for a few
seconds of high-energy activity. The
body later converts ADP back into ATP
using the energy we get from our food,but this takes time.
So to allow the muscle to keep working
at full power the body needs a way toregenerate ATP quickly. This is where
creatine comes into play. In restingmuscle, creatine is present mostly in theform of phosphocreatine, which contains
an additional phosphate group. Before
the hard-working muscle runs out of ATP,an enzyme known as creatine kinasetransfers this phosphate group to ADP,
converting it back to ATP. When the bodyis resting, creatine is converted back into
phosphocreatine.
The regeneration of ADP to ATP using
phosphate supplied by phosphocreatine
can only take place for as long as sufficient stores of phosphocreatine are available within the muscle cells. With this inmind, building up creatine reserves bytaking extra creatine is not just sensible,it’s recommended.

6 |7More thana dietary supplement:
the perfect
training partner.
Creatine in sport – how exactly does
the body benefit? And are the benefits
really proven? What is the right way totake creatine? Are all creatine products
the same?
Answers to these and other questions
can be found on the following pages.

The positive effects of creatine in sport have been documented inhundreds of publications.
The »International Society of Sports Nutrition« describes creatine as themost effective ergogenic dietary supplement currently available andconfirms that it produces a scientifically proven increase in maximum
muscle power and muscle performance1. Athletes taking creatine canachieve higher power outputs and improve the quality of their workouts
throughout their training programs. Creatine lets them train harderfor longer, with shorter recovery times. This promotes muscle development and an increase in lean body mass.

Improved performance for six consecutive 60 m sprints2
Total
sprint timeGroup A: no creatine

45.7
45.6

45.58 sGroup B: with creatine
45.63 s45.57 s

45.5
45.4
45.3
45.2

45.12 s45.1
45.0
Before the test

After 5 days

Before the test

After 5 days ofcreatine intake

Sources: 1 Buford et al. (2007); Journal of the International Society of Sports Nutrition, 4(6)2Skare et al. (2001); Scandinavian Journal of Medicine & Science in Sports, 11(2)8 |9Sport needs doers.
Not doubters.

Effects not side-effects
Extensive studies have shown that creatine monohydrate has an excellent safety profile.
Both short-term and long-term consumption of creatine are scientifically proven tohave no adverse side-effects, provided the creatine is pure and taken at the rightdosage; just a slight weight gain may be noticed. This assessment matches that of theEuropean Food Safety Authority (EFSA), which has said that a long-term dose of 3 g/day
is unlikely to pose any risk to adults1. US experts recommend a daily dose of 5 g.
What, when and how to take creatine
Creatine works best when combined with regular training. We recommend a daily
dose of 3 - 5 g, taken if possible at the same time each day and with plenty of liquidsuch as water, tea or juice. Creatine is usually taken shortly before or after training in
the form of a drink prepared from powder. Because it breaks down only very slowly
when dissolved in liquid, creatine drinks can be prepared before a training session
and taken afterwards.
Sportspeople may take creatine all year round, whether they are training, competing,or resting. When creatine is used at the recommended dose there is no need toperiodically stop taking it.

Fiction versus facts
The few myths concerning creatine are easy to refute. For example,
some people say that creatine is broken down by acid in the stomach,or that it is not absorbed well by the intestines and is mostly excreted
unused. In reality, more than 95 % of the creatine monohydrate swallowed is successfully absorbed into the bloodstream. Another mythconcerns the alleged harmfulness of creatinine, the natural degradation
product of creatine. The fact is that any possible increase in the amountof creatinine in the blood due to creatine supplements has no adverse
effects on the body. Some of these myths are particularly associatedwith other forms of creatine; creatine in the form of pure creatine
monohydrate is the gold standard.
And what about doping?
Creatine has nothing to do with doping and is not on the list of banned
substances published by the World Anti-Doping Agency (WADA).

Source: 1 EFSA (2004); EFSA Journal, 36

10 |11Marcel Andrä - Personal Trainer» Graduate Sports Science University» EXOS Performance Specialist» Precision Nutrition Master» Blackroll Master Trainer»Creapure® represents an extremely pure creatine, the highest purity I know. It is producedin Germany and I am fortunate enough to befamiliar with the production facility. So I canrecommend it in good conscience to all myclients.«

David Dietrich – Ultra Obstacle Course Runner» 1st Place Spartan Ultra Beast Canada (2016)» 1st Place Spartan Sprint Spain (2016)» 2nd Place 24h-Survival Run Nicaragua (2017)»Creapure® supports me before and after
training as well as during competition. It is justnecessary to drive the muscular load and it also
supports the muscle growth. I chose Creapure®
mostly because of the quality and origin. Since
Creapure® offers only top quality and it is madein Germany, to me there is in fact no otheralternative.«

Ramona Arendt – Personal Trainer» Personal Trainer» Fitness Model»Creapure® is a great supplement which I canuse for regeneration. I really need to perform
on a high level 5-6 days per week. Creapure®
facilitates recovery and increases strength at
the same time.«

Johannes Fischbach – Downhill Mountainbiker» 1st Place CityDownhill World Championships (2016)» 1st Place EuropaCup overall ranking (2015)» 2nd Place EuropaCup overall ranking (2016)»In my Sport, Creapure® is really a great supplement which helps in periods when I needmaximum power. Creapure® increases myperformance and supports regeneration at thesame time. Creapure® is the ideal supplement
for me. It is only logical that I choose the best
option available - Creapure®!«12 |13

André Höflich – Professional Snowboarder» 2nd Place European Cup Davos (2016)» 2nd Place German Snowboard Halfpipe
Championships (2016)»In my summer schedule, Creapure® helps withstrength and endurance in training. For snowboarding in the winter, it also helps keeping myconcentration sharp.«

Alex Mizurov – Professional Skateboarder» 1st Place German Skateboard Championships(2007, 2009, 2013- 2016)» 1st Place European Skateboard Championships (2006)» 1st Place International Game of Skate (2006)»Creapure® definitely helps me to get myfitness back faster. It supports quicker muscle
regeneration in general and helps to prevent
injuries. It also helps rebuild muscles after injury. In choosing my creatine it is important tome that it is 100% pure, that it is made in Germany and that I always have a contact person atthe source.«Quality doesn’t happen
by chance. It’s aquestion of competence.
Not all creatine is the same. Effectiveness is certainly important andpurity as well. There are huge differences in manufacturing processesand quality. AlzChem uses their proven, reliable process to manufacture highest purity creatine at a dedicated production facility in Germany.
This process ensures optimum quality with regular internal and external quality controls and a full analysis of every batch. Creatine monohydrate from AlzChem is marketed under the Creapure®- brand towell-known manufacturers of sports nutrition products worldwide.
Look for the Creapure®- logo on the manufacturer's packaging to be
sure you are getting the best quality German creatine from a reliable
source.

15MM05

14 |15

The best basis for trust:an objective viewpoint.
»Every manufacturer should unconditionally guarantee the certified
production and documented purity of its creatine.
In particular, it is essential to be sure that the concentrations of any
possibly toxic byproducts which may be formed during the creatine synthesis are below the statutory maximum levels in the finished product.
But unfortunately this is not always the case. The market is full ofcontaminated preparations that may pose a health risk. That is why asa scientist I can recommend only one creatine mono­hydrate without
reservation: Creapure® from AlzChem.
This creatine produced in Trostberg, Germany, meets all the necessary
quality standards, including full certification to the highest levels.«Dr. Theo Wallimann
Prof. Emeritus, ETH Zürich, Switzerland

Creapure® production uses HACCP
Hazard Analysis and Critical Control Points (HACCP) is a management
system which is widely used to identify, assess and control health risks
in food production.

Creapure® is on the Cologne List®
The Cologne List® is a list of nutritional supplements which have beentested for banned substances. By using only products on the Cologne
List® athletes reduce the risk of unintentionally becoming the victimsof doping. Every product bearing the Cologne List® logo must be analyzed regularly for anabolic-androgenic steroids and stimulants at theCenter for Preventive Doping Research of the German Sport University
in Cologne. Approved products also require a satisfactory assessmentof contamination risks carried out by the manufacturer. Creapure®
meets all these requirements.

Creapure® is kosher certified
Kosher refers to foods and food preparation methods which satisfy
the requirements of Jewish dietary law. Creapure® is certified to meetthese regulations.

Creapure® is halal certified
In the context of food, halal indicates products which may be eaten
by Muslims because they satisfy Islamic dietary regulations. Creapure®
is produced in compliance with these regulations.

For more information on Creapure® go to www.creapure.com

04|2019, reprint from 09|2015

AlzChem Trostberg GmbH
Performance nutrition
Dr.-Albert-Frank-Straße 3283308 Trostberg
Germany
AlzChem LLC
680 Village Trace, Bldg. 20
Marietta, GA 30067
USA
info@creapure.com
www.creapure.com