{"id":974,"date":"2026-07-22T10:22:11","date_gmt":"2026-07-22T09:22:11","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=974"},"modified":"2026-07-22T16:34:17","modified_gmt":"2026-07-22T15:34:17","slug":"effets-creatine-bienfaits","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/effets-creatine-bienfaits\/","title":{"rendered":"Quels sont les effets de la cr\u00e9atine&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">La cr\u00e9atine est l&rsquo;un des compl\u00e9ments alimentaires les plus \u00e9tudi\u00e9s au monde. Naturellement pr\u00e9sente dans le corps et dans la viande, elle joue un r\u00f4le cl\u00e9 dans la production d&rsquo;\u00e9nergie musculaire. Dans cet article, le laboratoire Nutrixeal vous pr\u00e9sente les effets de la cr\u00e9atine, son fonctionnement, ses b\u00e9n\u00e9fices et la mani\u00e8re de la prendre pour optimiser ses r\u00e9sultats.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>\u00c9nergie musculaire rapide<\/strong>&nbsp;: La cr\u00e9atine augmente les r\u00e9serves de phosphocr\u00e9atine, utiles pour r\u00e9g\u00e9n\u00e9rer l\u2019ATP lors d\u2019efforts courts et intenses.<\/li>\n\n\n\n<li><strong>Force et puissance<\/strong>&nbsp;: Associ\u00e9e \u00e0 l\u2019entra\u00eenement, elle peut soutenir des s\u00e9ries plus longues, des charges plus \u00e9lev\u00e9es et une intensit\u00e9 mieux maintenue.<\/li>\n\n\n\n<li><strong>R\u00e9cup\u00e9ration entre efforts<\/strong>&nbsp;: Elle aide \u00e0 mieux encha\u00eener les s\u00e9ries r\u00e9p\u00e9t\u00e9es en am\u00e9liorant la disponibilit\u00e9 \u00e9nerg\u00e9tique entre deux contractions intenses.<\/li>\n\n\n\n<li><strong>Effets progressifs<\/strong>&nbsp;: Ses b\u00e9n\u00e9fices apparaissent apr\u00e8s saturation des r\u00e9serves musculaires, g\u00e9n\u00e9ralement en deux \u00e0 quatre semaines de prise r\u00e9guli\u00e8re.<\/li>\n\n\n\n<li><strong>Forme de r\u00e9f\u00e9rence<\/strong>&nbsp;: La cr\u00e9atine monohydrate reste la plus \u00e9tudi\u00e9e, avec une bonne tol\u00e9rance chez l\u2019adulte en bonne sant\u00e9 aux doses recommand\u00e9es.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d5c8812a\"><h2 class=\"uagb-heading-text\">Qu&rsquo;est-ce que la cr\u00e9atine&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La <a href=\"https:\/\/www.nutrixeal.fr\/588-creatine-monohydrate-micronisee-creapure.html\">cr\u00e9atine<\/a> est une mol\u00e9cule synth\u00e9tis\u00e9e naturellement par le foie, les reins et le pancr\u00e9as \u00e0 partir de trois acides amin\u00e9s&nbsp;: la glycine, l&rsquo;arginine et la m\u00e9thionine. Environ 95 % de la cr\u00e9atine du corps est stock\u00e9e dans les muscles squelettiques, sous forme de phosphocr\u00e9atine.[1]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vous l&rsquo;absorbez aussi par votre alimentation, principalement \u00e0 travers la viande rouge et le poisson. Un adulte synth\u00e9tise et consomme environ 1 \u00e0 2 g de cr\u00e9atine par jour.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sa fonction principale est de participer \u00e0 la r\u00e9g\u00e9n\u00e9ration de l&rsquo;ATP, la source d&rsquo;\u00e9nergie imm\u00e9diate des cellules musculaires lors d&rsquo;efforts courts et intenses. La suppl\u00e9mentation en cr\u00e9atine permet d&rsquo;augmenter les r\u00e9serves musculaires et de soutenir la production d&rsquo;\u00e9nergie pendant l&rsquo;effort.[1]<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6963ede9\"><h2 class=\"uagb-heading-text\">Quels sont les effets de la cr\u00e9atine sur l&rsquo;organisme&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-145ae37b\"><h3 class=\"uagb-heading-text\">Augmentation de la force et de la puissance musculaire<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine augmente l&rsquo;effet de l&rsquo;entra\u00eenement physique sur la force musculaire chez les adultes de plus de 55 ans pratiquant un entra\u00eenement contre r\u00e9sistance r\u00e9gulier.[2] Cette all\u00e9gation repose sur une dose quotidienne de 3 g, associ\u00e9e \u00e0 au moins trois s\u00e9ances de musculation hebdomadaires.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le m\u00e9canisme est bien document\u00e9&nbsp;: en augmentant le stock de phosphocr\u00e9atine dans les cellules musculaires, la suppl\u00e9mentation favorise une r\u00e9g\u00e9n\u00e9ration plus rapide de l&rsquo;ATP apr\u00e8s une contraction intense.[2,3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concr\u00e8tement, la cr\u00e9atine permet de soutenir des s\u00e9ries plus longues, de soulever des charges plus lourdes et de maintenir une intensit\u00e9 \u00e9lev\u00e9e plus longtemps. Cet effet sur la puissance se traduit, au fil des semaines, par des progr\u00e8s mesurables sur les performances en force.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">La cr\u00e9atine n&rsquo;agit pas comme un stimulant. Elle ne procure aucune sensation imm\u00e9diate apr\u00e8s la prise. Ses effets s&rsquo;expriment progressivement, \u00e0 travers la qualit\u00e9 de vos entra\u00eenements et la r\u00e9gularit\u00e9 de votre suppl\u00e9mentation, lorsque les r\u00e9serves musculaires sont satur\u00e9es.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-afd52655\"><h3 class=\"uagb-heading-text\">Impact sur la masse musculaire et la composition corporelle<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les \u00e9tudes scientifiques montrent que la prise de cr\u00e9atine, associ\u00e9e \u00e0 un entra\u00eenement contre r\u00e9sistance, favorise un gain de masse maigre sup\u00e9rieur \u00e0 celui obtenu par l&rsquo;entra\u00eenement seul.[3,4] Ce gain combine plusieurs m\u00e9canismes compl\u00e9mentaires.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une partie du gain de poids initial provient d\u2019une augmentation de l\u2019hydratation \u00e0 l\u2019int\u00e9rieur des cellules musculaires. La cr\u00e9atine attire l&rsquo;eau dans les myocytes, ce qui augmente leur volume et soutient les processus anabolisants.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au-del\u00e0 de cet effet initial, la suppl\u00e9mentation en cr\u00e9atine soutient la synth\u00e8se des prot\u00e9ines musculaires sur le moyen terme. Elle am\u00e9liore la qualit\u00e9 des entra\u00eenements, ce qui constitue un levier indirect mais d\u00e9terminant pour la prise de masse.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour les personnes en qu\u00eate d&rsquo;une prise de masse, la cr\u00e9atine est un compl\u00e9ment coh\u00e9rent \u00e0 associer \u00e0 une nutrition adapt\u00e9e et \u00e0 une consommation suffisante de prot\u00e9ines.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a8456068\"><h3 class=\"uagb-heading-text\">Cr\u00e9atine et performance lors d&rsquo;efforts brefs et intenses<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine am\u00e9liore les performances physiques lors d&rsquo;efforts courts et intenses r\u00e9p\u00e9t\u00e9s, \u00e0 raison de 3 g par jour.[5] Cette propri\u00e9t\u00e9 int\u00e9resse particuli\u00e8rement les athl\u00e8tes pratiquant des sports explosifs&nbsp;: sprints, sauts, lancers, sports collectifs, sports de combat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lors d&rsquo;un effort tr\u00e8s intense, vos muscles puisent en quelques secondes dans leurs r\u00e9serves de phosphocr\u00e9atine. Une fois ces r\u00e9serves \u00e9puis\u00e9es, la puissance chute. La suppl\u00e9mentation augmente cette source d&rsquo;\u00e9nergie disponible et retarde la fatigue lors d&rsquo;encha\u00eenements rapides.[5]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cet effet est particuli\u00e8rement utile dans les sports comportant des s\u00e9ries d&rsquo;efforts brefs entrecoup\u00e9s de r\u00e9cup\u00e9rations courtes. Les athl\u00e8tes y trouvent un b\u00e9n\u00e9fice direct sur la qualit\u00e9 de leurs efforts r\u00e9p\u00e9t\u00e9s.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-2d0ad128\"><h3 class=\"uagb-heading-text\">Soutien de la r\u00e9cup\u00e9ration entre les efforts intenses<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">En augmentant la disponibilit\u00e9 de la phosphocr\u00e9atine dans les muscles, la cr\u00e9atine favorise une r\u00e9g\u00e9n\u00e9ration plus rapide de l&rsquo;ATP entre deux s\u00e9ries d&rsquo;efforts intenses.[1,5] Ce m\u00e9canisme bio\u00e9nerg\u00e9tique est l&rsquo;un des piliers de son int\u00e9r\u00eat pour les sportifs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Concr\u00e8tement pour vous, cela signifie une meilleure tol\u00e9rance \u00e0 l&rsquo;encha\u00eenement des s\u00e9ries, des temps de r\u00e9cup\u00e9ration mieux exploit\u00e9s et une qualit\u00e9 d&rsquo;entra\u00eenement pr\u00e9serv\u00e9e jusqu&rsquo;aux derni\u00e8res r\u00e9p\u00e9titions.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine ne remplace pas un sommeil de qualit\u00e9, une bonne hydratation ni une alimentation \u00e9quilibr\u00e9e. Elle s&rsquo;int\u00e8gre dans une approche globale de la nutrition sportive, o\u00f9 chaque \u00e9l\u00e9ment joue un r\u00f4le compl\u00e9mentaire.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Effet observ\u00e9<\/th><th>Population concern\u00e9e<\/th><th>Conditions<\/th><\/tr><\/thead><tbody><tr><td>Augmentation de la force musculaire<\/td><td>Adultes de plus de 55 ans<\/td><td>3 g\/jour + entra\u00eenement contre r\u00e9sistance \u2265 3 fois\/semaine<\/td><\/tr><tr><td>Performance lors d&rsquo;efforts courts et intenses r\u00e9p\u00e9t\u00e9s<\/td><td>Adultes pratiquant un sport<\/td><td>3 g\/jour<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-a20c585a\"><h3 class=\"uagb-heading-text\">R\u00f4le physiologique g\u00e9n\u00e9ral de la cr\u00e9atine<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine est une mol\u00e9cule pr\u00e9sente naturellement dans toutes les cellules de l&rsquo;organisme qui ont des besoins \u00e9nerg\u00e9tiques \u00e9lev\u00e9s. Au-del\u00e0 des muscles squelettiques, on en trouve dans le c\u0153ur et dans le syst\u00e8me nerveux central, en moindre quantit\u00e9.[1]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Son r\u00f4le est universel&nbsp;: participer au syst\u00e8me ATP-phosphocr\u00e9atine, qui constitue la voie \u00e9nerg\u00e9tique la plus rapide de l&rsquo;organisme. Toute cellule sollicit\u00e9e par un pic de demande \u00e9nerg\u00e9tique mobilise cette r\u00e9serve.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les personnes consommant peu de viande, comme les v\u00e9g\u00e9tariens et les v\u00e9g\u00e9taliens, pr\u00e9sentent en g\u00e9n\u00e9ral des r\u00e9serves musculaires de cr\u00e9atine plus basses. Pour eux, la suppl\u00e9mentation peut repr\u00e9senter un apport pertinent dans le cadre d&rsquo;une alimentation \u00e9quilibr\u00e9e.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine n&rsquo;est ni une vitamine, ni une hormone, ni un dopant. C&rsquo;est une substance naturellement produite par votre corps, dont la suppl\u00e9mentation soutient simplement les r\u00e9serves.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-9f4265cc\"><h2 class=\"uagb-heading-text\">Quand peut-on observer les effets de la cr\u00e9atine&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine ne produit pas d&rsquo;effet imm\u00e9diat. Son action passe par la saturation progressive des r\u00e9serves musculaires de phosphocr\u00e9atine, qui prend g\u00e9n\u00e9ralement deux \u00e0 quatre semaines avec une prise quotidienne r\u00e9guli\u00e8re.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Avec une phase de charge de 20 g par jour pendant 5 \u00e0 7 jours, la saturation est plus rapide, atteinte en environ une semaine. Avec une dose continue de 3 \u00e0 5 g par jour, la saturation s&rsquo;installe sur 3 \u00e0 4 semaines.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Il convient toutefois de rappeler que la dose journali\u00e8re maximale actuellement autoris\u00e9e dans les compl\u00e9ments alimentaires en Europe est de 3 g de cr\u00e9atine par jour. Des dosages sup\u00e9rieurs restent n\u00e9anmoins couramment utilis\u00e9s dans le cadre sportif.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les premiers effets visibles sont souvent une l\u00e9g\u00e8re prise de poids, li\u00e9e \u00e0 l\u2019augmentation de l\u2019hydratation \u00e0 l\u2019int\u00e9rieur des cellules musculaires, et une sensation de muscles plus pleins. Les progr\u00e8s sur la force et la performance apparaissent ensuite, au fil des s\u00e9ances.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9gularit\u00e9 prime sur la dose. Une suppl\u00e9mentation interrompue apr\u00e8s quelques jours ne permet pas de b\u00e9n\u00e9ficier pleinement des effets attendus.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-bffdf9b2\"><h2 class=\"uagb-heading-text\">Comment prendre la cr\u00e9atine pour maximiser ses effets&nbsp;?<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-1c5aeae0\"><h3 class=\"uagb-heading-text\">Dosage recommand\u00e9&nbsp;: phase de charge vs. prise continue<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Deux protocoles sont valid\u00e9s par la litt\u00e9rature scientifique. La phase de charge consiste \u00e0 prendre 0,3 g de cr\u00e9atine par kg de poids corporel pendant 5 \u00e0 7 jours, soit environ 20 g par jour r\u00e9partis en 4 prises. Cette m\u00e9thode permet une saturation rapide des muscles.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La prise continue stable, plus simple, repose sur 3 \u00e0 5 g par jour, sans phase de charge. La saturation est atteinte en 3 \u00e0 4 semaines, avec les m\u00eames b\u00e9n\u00e9fices \u00e0 long terme et un risque digestif moindre.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour la majorit\u00e9 des personnes, la prise continue \u00e0 dose stable est recommand\u00e9e. Elle est plus pratique au quotidien, mieux tol\u00e9r\u00e9e et tout aussi efficace pour qui sait \u00eatre patient.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une fois les r\u00e9serves satur\u00e9es, la dose de 3 g par jour suffit \u00e0 les maintenir, quel que soit le poids corporel.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-308320c7\"><h3 class=\"uagb-heading-text\">Le meilleur moment pour prendre la cr\u00e9atine (avant\/apr\u00e8s entra\u00eenement)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le moment de la prise importe moins que la r\u00e9gularit\u00e9. Les \u00e9tudes comparant les prises avant et apr\u00e8s l&rsquo;entra\u00eenement montrent des r\u00e9sultats globalement \u00e9quivalents sur la force et la masse musculaire.[3,4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une l\u00e9g\u00e8re pr\u00e9f\u00e9rence existe pour la prise post-entra\u00eenement, lorsque la sensibilit\u00e9 musculaire \u00e0 l&rsquo;absorption des nutriments est \u00e9lev\u00e9e. L&rsquo;association \u00e0 un repas contenant des glucides et des prot\u00e9ines peut favoriser l&rsquo;assimilation.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les jours de repos, la cr\u00e9atine peut \u00eatre prise \u00e0 n&rsquo;importe quel moment de la journ\u00e9e, de pr\u00e9f\u00e9rence avec un repas pour limiter tout inconfort digestif. L&rsquo;essentiel est de ne pas oublier la prise quotidienne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Si vous avez du mal \u00e0 m\u00e9moriser la prise, int\u00e9grez-la \u00e0 un rituel fixe&nbsp;: votre petit-d\u00e9jeuner, votre shaker post-s\u00e9ance ou votre d\u00eener.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-98e5bf92\"><h3 class=\"uagb-heading-text\">Choisir la forme de cr\u00e9atine id\u00e9ale (monohydrate, Creapure\u00ae, etc.)<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Il existe plusieurs formes de cr\u00e9atine sur le march\u00e9&nbsp;: monohydrate, citrate, malate, ester \u00e9thylique, hydrochloride. La grande majorit\u00e9 des \u00e9tudes scientifiques portent sur le monohydrate, qui reste la r\u00e9f\u00e9rence en mati\u00e8re d&rsquo;efficacit\u00e9, de s\u00e9curit\u00e9 et de co\u00fbt.[3,4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le label Creapure\u00ae d\u00e9signe une cr\u00e9atine monohydrate produite en Allemagne, reconnue pour sa puret\u00e9 et l&rsquo;absence de contaminants.  \u00c0 ce jour, aucune \u00e9tude n&rsquo;a d\u00e9montr\u00e9 une sup\u00e9riorit\u00e9 claire sur le monohydrate dans des \u00e9tudes bien con\u00e7ues.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour d\u00e9couvrir une cr\u00e9atine de qualit\u00e9, privil\u00e9giez une monohydrate pure, id\u00e9alement Creapure\u00ae, sans additifs inutiles.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e1d38970\"><h2 class=\"uagb-heading-text\">Les effets secondaires et les pr\u00e9cautions d&#8217;emploi de la cr\u00e9atine<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0342c6db\"><h3 class=\"uagb-heading-text\">La s\u00e9curit\u00e9 de la cr\u00e9atine&nbsp;: mythes et r\u00e9alit\u00e9s<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine est l&rsquo;un des compl\u00e9ments alimentaires les plus \u00e9tudi\u00e9s depuis plus de trois d\u00e9cennies. Aucun danger n&rsquo;a \u00e9t\u00e9 d\u00e9montr\u00e9 chez les personnes en bonne sant\u00e9 pour des doses allant jusqu&rsquo;\u00e0 3 \u00e0 5 g par jour, prises sur plusieurs ann\u00e9es.[3,4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les id\u00e9es re\u00e7ues sont nombreuses&nbsp;: atteinte r\u00e9nale, atteinte h\u00e9patique, d\u00e9shydratation, crampes. Aucune de ces affirmations n&rsquo;est confirm\u00e9e par les donn\u00e9es scientifiques disponibles chez les sujets sains.[3,4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les autorit\u00e9s sanitaires consid\u00e8rent la cr\u00e9atine monohydrate comme s\u00fbre dans le cadre des doses recommand\u00e9es. Elle n&rsquo;est pas inscrite sur la liste des substances interdites dans le sport.[6]<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Les inqui\u00e9tudes sur la fonction r\u00e9nale viennent du fait que la cr\u00e9atine est \u00e9limin\u00e9e sous forme de cr\u00e9atinine, un marqueur biologique. Sa suppl\u00e9mentation peut donc faire monter la cr\u00e9atinin\u00e9mie sans pour autant traduire une atteinte des reins. Pensez \u00e0 informer votre m\u00e9decin lors d&rsquo;un bilan sanguin.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-14182bb0\"><h3 class=\"uagb-heading-text\">Effets ind\u00e9sirables possibles et comment les g\u00e9rer<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Quelques effets secondaires sont parfois rapport\u00e9s&nbsp;: maux d&rsquo;estomac, ballonnements, troubles digestifs, surtout lors d&rsquo;une phase de charge \u00e0 forte dose. Ces d\u00e9sagr\u00e9ments restent rares et b\u00e9nins.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour limiter ce risque, fractionnez les prises sur la journ\u00e9e, prenez la cr\u00e9atine pendant un repas et buvez une quantit\u00e9 d&rsquo;eau suffisante. Privil\u00e9gier la prise continue \u00e0 3 g par jour permet souvent de contourner ces inconforts.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d1566048\"><h3 class=\"uagb-heading-text\">Contre-indications \u00e0 la prise de cr\u00e9atine<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La suppl\u00e9mentation est d\u00e9conseill\u00e9e aux personnes souffrant d&rsquo;une pathologie r\u00e9nale pr\u00e9existante, ainsi qu&rsquo;aux femmes enceintes ou allaitantes par principe de pr\u00e9caution. Les enfants et adolescents ne devraient pas en consommer en dehors d&rsquo;un encadrement m\u00e9dical.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">En cas de traitement m\u00e9dicamenteux, demander conseil \u00e0 votre m\u00e9decin avant toute prise. Un avis professionnel est \u00e9galement recommand\u00e9 pour les personnes pr\u00e9sentant des ant\u00e9c\u00e9dents m\u00e9dicaux particuliers.[6]<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-8e0b5989\"><h2 class=\"uagb-heading-text\">La cr\u00e9atine pour qui&nbsp;? Sportifs et non-sportifs<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-05da276e\"><h3 class=\"uagb-heading-text\">B\u00e9n\u00e9fices pour les sportifs d&rsquo;endurance et de force<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine est principalement \u00e9tudi\u00e9e chez les sportifs de force, les pratiquants de musculation, les athl\u00e8tes de sports explosifs et les sports collectifs. Dans ces disciplines, ses b\u00e9n\u00e9fices sur la puissance et les efforts r\u00e9p\u00e9t\u00e9s sont largement document\u00e9s.[3,4]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pour les sports d&rsquo;endurance pure, comme le marathon ou le cyclisme longue distance, l&rsquo;int\u00e9r\u00eat direct de la cr\u00e9atine est plus limit\u00e9. Les efforts longs et mod\u00e9r\u00e9s mobilisent peu le syst\u00e8me ATP-phosphocr\u00e9atine.[5]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cependant, de nombreux sports d&rsquo;endurance comportent des phases de variation d&rsquo;intensit\u00e9, des sprints, des relances ou un travail de musculation associ\u00e9. Dans ces situations, la cr\u00e9atine peut apporter un b\u00e9n\u00e9fice indirect sur la qualit\u00e9 du training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Au final, la pertinence de la suppl\u00e9mentation d\u00e9pend du profil sportif, des objectifs et de la nature des efforts dominants.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-e98bbba6\"><h3 class=\"uagb-heading-text\">Utilisation de la cr\u00e9atine par les personnes s\u00e9dentaires<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La cr\u00e9atine n&rsquo;est pas r\u00e9serv\u00e9e aux athl\u00e8tes. Les personnes s\u00e9dentaires peuvent aussi pr\u00e9senter des r\u00e9serves musculaires basses, notamment lorsqu&rsquo;elles consomment peu de viande ou de poisson.[1,3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les adultes de plus de 55 ans, l&rsquo;all\u00e9gation autoris\u00e9e est particuli\u00e8rement pertinente&nbsp;: associ\u00e9e \u00e0 un entra\u00eenement contre r\u00e9sistance r\u00e9gulier, la cr\u00e9atine soutient le maintien de la force musculaire, un enjeu majeur du vieillissement.[2]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Une suppl\u00e9mentation, m\u00eame modeste, peut compl\u00e9ter une alimentation pauvre en sources naturelles de cr\u00e9atine. C&rsquo;est notamment le cas des personnes v\u00e9g\u00e9tariennes ou v\u00e9g\u00e9taliennes, dont les r\u00e9serves musculaires sont en moyenne plus basses que celles des consommateurs de viande.[3]<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;id\u00e9al reste de coupler cette suppl\u00e9mentation \u00e0 une activit\u00e9 physique r\u00e9guli\u00e8re, m\u00eame mod\u00e9r\u00e9e, pour en exploiter pleinement le potentiel.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-7977128a\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kreider RB, Stout JR. Creatine in Health and Disease. Nutrients. 2021;13(2):447. National Institutes of Health, PMC.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Creatine in combination with resistance training and improvement in muscle strength: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924\/2006. EFSA Journal. 2016;14(2):4400.<\/li>\n\n\n\n<li>Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18.<\/li>\n\n\n\n<li>Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. 2007;4:6.<\/li>\n\n\n\n<li>EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to creatine and increase in physical performance during short-term, high intensity, repeated exercise bouts. EFSA Journal. 2011;9(7):2303.<\/li>\n\n\n\n<li>R\u00e8glement (UE) n\u00b0 432\/2012 de la Commission du 16 mai 2012, modifi\u00e9 par le R\u00e8glement d&rsquo;ex\u00e9cution (UE) 2017\/676. Journal officiel de l&rsquo;Union europ\u00e9enne.<\/li>\n<\/ol>\n\n\n","protected":false},"excerpt":{"rendered":"<p>La cr\u00e9atine est l\u2019un des compl\u00e9ments alimentaires les plus \u00e9tudi\u00e9s au monde. Naturellement pr\u00e9sente dans le corps et dans la viande, elle joue un r\u00f4le cl\u00e9 dans la production d\u2019\u00e9nergie musculaire.<\/p>\n","protected":false},"author":3,"featured_media":1005,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":true,"nutrixeal_most_read":false,"footnotes":""},"categories":[47,28],"tags":[],"class_list":["post-974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-creatine","category-articles-sport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Effet de la cr\u00e9atine : tout savoir sur ses bienfaits et effets secondaires<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez les effets de la cr\u00e9atine sur la performance, la masse musculaire et la r\u00e9cup\u00e9ration. 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