What is Creatine?
Creatine is one of the most extensively researched sports nutrition ingredients in the world and among the few supplements consistently supported by hundreds of high-quality scientific studies.It is a naturally occurring compound produced from the amino acids glycine, arginine and methionine. Approximately 95% of the body’s creatine is stored inside skeletal muscle, where it helps regenerate ATP, the body’s primary source of immediate energy during high-intensity exercise. Although creatine is naturally found in foods such as meat and fish, supplementation is often used to optimise muscle creatine stores.
How does creatine work?
Every explosive movement, from a tennis serve to a sprint or heavy lift, depends on ATP.
The body’s ATP stores are extremely limited and are rapidly depleted during short bursts of maximal effort.
Creatine helps replenish ATP more quickly through the phosphocreatine energy system, allowing muscles to sustain repeated high-intensity efforts and recover faster between sets or sprints.
What does research say?
Creatine monohydrate is widely regarded as the gold standard form of creatine and has been studied for decades.
Research consistently demonstrates improvements in:
- High-intensity exercise performance
- Maximal strength
- Power output
- Sprint ability
- Lean muscle mass when combined with resistance training
- Training volume and recovery between repeated efforts
Beyond sports performance, growing research is investigating creatine’s potential role in healthy ageing, cognitive performance, muscle preservation and neurological health.
Why do athletes use creatine?
Many elite athletes include creatine as part of their daily nutrition strategy because it supports repeated explosive performance without acting as a stimulant.
Unlike caffeine, creatine does not directly stimulate the central nervous system. Instead, it works by increasing the availability of phosphocreatine inside muscle cells, supporting the body’s natural energy production during demanding exercise.
This makes creatine particularly relevant for sports requiring repeated acceleration, power and rapid recovery between efforts—including tennis.
Holger Rune x gummies+ Creatine follow the same philosophy that guides every aspect of elite preparation: uncompromising quality, purity and consistency.
Using premium-quality creatine monohydrate, the formula is designed to support athletes and active individuals looking to maximise training quality, recovery and long-term performance.
Each mini-bag contains 6,8 g. creatine, 1,7 g per gummie. Gummies+ Creatine (Green Apple) combines pure creatine monohydrate with a natural green apple flavor in a practical, chewable format. Developed alongside Holger Rune to eliminate the hassle of traditional powders, shakers, and chalky mixing, these delicious chewable gummies provide a highly precise, travel-friendly dose designed for training, travel, and busy days.
Everyday Performance: While traditional creatine supplements primarily provide raw physical power from large tubs kept at home, Holger Rune's Gummies+ Creatine combines the absolute highest quality creatine monohydrate with natural fruit flavors, designed in a practical, travel-ready pouch format for a complete performance routine focused on physical strength, workout recovery, and mental stamina, inspired by elite sports.
Physical & Mental Power: The base is pure creatine monohydrate, one of the most thoroughly researched sports nutrition supplements in the world. It delivers a precise daily dose split across four chewable gummies to optimize explosive strength, fast muscle recovery, and functional capacity. In addition, modern science highlights its evolving role in supporting tissues with exceptionally high energy demands—including the brain—to help combat mental fatigue and maintain cognitive clarity under pressure. The result is a unique, premium sports nutrition supplement developed for simple, daily use around training, travel, and recovery, providing a delicious and practical chewable experience completely free from the hassle of traditional powders, shakers, or chalky mixing
Creatine is a naturally occurring compound stored mainly in skeletal muscle, where it helps regenerate ATP—the body’s immediate source of energy during high-intensity exercise.
Creatine helps muscles produce energy during short bursts of intense activity such as sprinting, jumping, lifting and explosive movements. It supports repeated high-intensity performance and training capacity.
Yes. Creatine monohydrate is one of the most extensively researched sports nutrition ingredients available, with hundreds of clinical studies supporting its effectiveness for high-intensity exercise performance.
When combined with resistance training, creatine has consistently been shown to increase lean muscle mass, strength and power compared with training alone.
Research consistently demonstrates improvements in:
- Strength
- Power
- Sprint performance
- Repeated high-intensity efforts
- Training volume
- Recovery between explosive efforts
Yes. Tennis involves repeated explosive movements, rapid acceleration, changes of direction and short recovery periods. Creatine is particularly well suited to sports requiring repeated high-intensity efforts.
The most important factor is taking creatine consistently every day. It can be consumed before or after training, or with a meal.
Most research supports a daily intake of 3–5 grams of creatine monohydrate to maintain elevated muscle creatine stores.
A loading phase is optional. Taking 20 grams per day for 5–7 days can increase muscle creatine stores more quickly, but taking 3–5 grams daily will achieve the same result over several weeks.
Creatine monohydrate has one of the strongest safety profiles of any sports supplement and has been studied extensively over several decades in healthy adults.
Current research indicates that creatine does not impair kidney function in healthy individuals when consumed at recommended doses. People with pre-existing kidney disease should consult a healthcare professional before supplementation.
Absolutely. Research shows that women respond well to creatine supplementation and may experience benefits for strength, high-intensity performance, muscle function and recovery.
No. Creatine is widely used by athletes across many sports, including tennis, football, rugby, athletics, cycling and team sports, as well as by recreational exercisers and older adults looking to maintain muscle function and performance.