What is CreaGelèe, effervescent creatine supergelèe?
CreaGelèe is the new creatine monohydrate supplement from Yamamoto Nutrition in the form of an effervescent supergelèe, easy to consume and providing 1000 mg of pure creatine per supergelèe, available in mint and citrus flavours.
It is recommended for adult athletes who perform intense, repetitive and short-term activities, as creatine helps to increase physical performance in this type of exercise and physical exertion. Creatine monohydrate is widely recognised as a high ergogenic supplement: according to the International Society of Sports Nutrition (ISSN), “creatine monohydrate is the most effective form currently available for increasing high-intensity exercise capacity and lean body mass during training” 1;2.
Its effervescent form in supergelée makes taking creatine monohydrate more practical, faster and more enjoyable, even when you are away from home or before training, as it is convenient to carry with you at all times.
Clinical studies have also shown that creatine monohydrate supplementation improves anaerobic power: in a study involving men and women, creatine increased anaerobic cycling power (≈ +3.7%) and maximum dorsiflexion torque (≈ +6.6%) compared to placebo3.
In the sporting context, a meta-analysis of footballers reported a substantial effect on anaerobic activity (Wingate test: SMD 2.26; 95% CI 1.40–3.11; p<0.001)4.
From a physiological point of view, creatine (from the Greek κρέας = meat) is an amino acid derivative naturally present in the body. It is mainly concentrated in skeletal muscle, where it is converted into phosphocreatine, an immediate energy reserve useful during rapid and intense muscle contractions.
At the metabolic level, it supports the anaerobic alactacid system, the first to come into action during maximum effort. Thanks to this mechanism, taking CreaGelè can promote:
- an improvement in maximum power during short, high-intensity exercises;
- a reduction in the feeling of fatigue and potential support for muscle recovery;
- greater energy efficiency in repetitive training phases.
As far as safety is concerned, the evidence is solid: the ISSN review states that there is no credible evidence of harmful effects from short- or long-term use of creatine monohydrate in healthy individuals (even up to ~30 g/day for 5 years)5.
A study of 98 athletes examined renal function and clinical markers over a 21-month supplementation period, with no significant differences between the creatine group and the control group6.
CreaGelè is particularly useful for athletes who practise disciplines such as bodybuilding, powerlifting, cross training, sprinting, hurdling, calisthenics and, in general, all activities that require explosiveness and rapid recovery. CreaGelè offers a convenient and tasty way to take creatine monohydrate, making it easy to incorporate into your sports nutrition. However, it should be taken as part of an appropriate nutrition and training programme, taking into account individual needs and following assessment by a nutrition professional or sports physician.
Scientific references
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Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017 Jun 13;14:18. doi: 10.1186/s12970-017-0173-z. PMID: 28615996; PMCID: PMC5469049.
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Buford, T.W., Kreider, R.B., Stout, J.R. et al. Position officielle de l'International Society of Sports Nutrition : supplémentation en créatine et exercice physique. J Int Soc Sports Nutr 4, 6 (2007)._ https://doi.org/10.1186/1550-2783-4-6.
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Tarnopolsky MA, MacLennan DP. La supplémentation en monohydrate de créatine améliore les performances lors d'exercices physiques intenses chez les hommes et les femmes. Int J Sport Nutr Exerc Metab. Décembre 2000 ; 10(4) : 452-63. doi : 10.1123/ijsnem.10.4.452. PMID : 11099372.
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Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D. Effets de la supplémentation en créatine sur les performances athlétiques des footballeurs : revue systématique et méta-analyse. Nutrients. 31 mars 2019 ; 11(4) : 757. doi : 10.3390/nu11040757. PMID : 30935142 ; PMCID : PMC6520963._
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Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. Position de l'International Society of Sports Nutrition : sécurité et efficacité de la supplémentation en créatine dans l'exercice, le sport et la médecine. J Int Soc Sports Nutr. 13 juin 2017 ; 14 : 18. doi : 10.1186/s12970-017-0173-z. PMID : 28615996 ; PMCID : PMC5469049.
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Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada AL. La supplémentation à long terme en créatine n'a pas d'effet significatif sur les marqueurs cliniques de la santé chez les athlètes. Mol Cell Biochem. Février 2003 ; 244(1-2) : 95-104. PMID : 12701816.
