FitLine creatine (Creatine+): what it is, how to take it and how it differs from regular creatine

FitLine creatine in 30 seconds: it is called Creatine+ and it is creatine monohydrate (the most studied form) with magnesium gluconate and ginger extract, a powder to dissolve in water. Dose: 3 level scoops (5 g) in 150 ml of water, once a day. A 300 g tin gives 60 servings and costs €30.00 in Italy, about €0.50 a day. What creatine does is stated by EFSA: it increases physical performance in successive bursts of short-term, high-intensity exercise, at 3 g a day. It does not make you lose weight, it is not an anabolic and it does not need a "loading phase".

I'm Alfio Nicolosi, an independent FitLine Team Partner. I have used creatine for years and, before FitLine, I bought monohydrate from every brand you can think of. So I will also tell you the thing a salesperson usually does not: creatine is creatine. The differences between products are real, but they lie elsewhere.

What creatine is and what it really does

Creatine is a molecule your body produces on its own (about 1 g a day) and that you get from meat and fish. 95% of it is in the muscles, where it serves to quickly regenerate ATP, the "energy currency" used in short, intense efforts: a sprint, a heavy set, a jump.

Supplementing it fills the muscle stores further. The result, documented by hundreds of studies and recognised by EFSA:

• Better performance in short, repeated, high-intensity efforts (the authorised claim, with at least 3 g a day). In practice: a few more reps at the same weight, more consistent sprints.
• In adults over 55, daily creatine can enhance the effect of resistance training on muscle strength (authorised claim, with at least 3 g a day and regular training at least 3 times a week).

What you read elsewhere and is not an authorised claim: "burns fat", "increases muscle mass by 10%", "protects the brain", "controls blood sugar". Some are interesting lines of research, but they are not effects you can count on by buying a tin. I stick to what is proven.

FitLine Creatine+: what it contains

The label is short, and that is a virtue:

Ingredient	What it is for
Creatine monohydrate	The most studied form of creatine with the best quality/price ratio. No "superior" forms have been demonstrated
Magnesium gluconate	Magnesium contributes to normal muscle function, to energy metabolism and to the reduction of tiredness and fatigue
Ginger extract	Aromatic and functional ingredient of the formula

No artificial flavours, no added sugar, no other stimulants. It is made in Germany for PM-International and is on the Cologne List, the anti-doping screening programme: for anyone who competes, it is the guarantee that what is inside is only what is written. Like all FitLine products it is formulated with the company's NTC technology, designed to support nutrient absorption.

How to take Creatine+

1. Put 3 level scoops (5 g) into an empty glass.
2. Add 150 ml of still water and stir until dissolved.
3. Drink. Once a day, every day, even when you do not train.

Three practical things the label does not say:

• The time of day does not matter. Creatine works by saturating the muscle stores over weeks, not "before training". I take it in the morning together with PowerCocktail so I do not forget it: it can be dissolved straight into the same glass.
• No loading phase needed. With 5 g a day the muscles are saturated in 3-4 weeks. Phases of 20 g a day speed things up by a few days and only increase gut discomfort.
• Consistency is everything. Skipping three days a week means never reaching saturation: you might as well not take it.

Does creatine make you lose weight? Does it make you gain weight?

It does not make you lose weight. It has no effect on body fat. If you train harder thanks to creatine, the extra work can help body composition in the long run, but it is the training doing it.

It does not make you fat, but the scale goes up: 1-2 kg in the first weeks. It is water held inside the muscle cells, not fat and not subcutaneous bloating. If you are on a weight-loss journey, expect it and do not panic: fat keeps going down even if the number on the scale stalls for a while. The full plan is in the realistic plan to lose 10 kg.

Creatine+ or "regular" creatine monohydrate: what really changes

A fair question, because a basic monohydrate costs €15-25 per kg and Creatine+ costs €30.00 for 300 g. Here is the honest comparison.

	FitLine Creatine+	Basic monohydrate
Creatine	Monohydrate, 5 g per serving	Monohydrate, usually 3-5 g
Magnesium	Yes, as gluconate	No
Anti-doping screening	Cologne List	Depends on the brand, often no
Solubility and taste	Good, with ginger, dissolves in PowerCocktail	Variable, often sinks to the bottom
Price per day	About €0.50 (less with the partner discount)	€0.10-0.25

The truth: on the creatine itself there is no difference. Monohydrate is monohydrate and no technology makes it "more absorbed" in any demonstrated way. What you pay extra for with Creatine+ is the magnesium, the anti-doping screening, German manufacturing quality and convenience. If you compete in a tested sport, the Cologne List alone is worth the price. If you train for yourself and already buy a certified creatine monohydrate, you have no reason to switch for the creatine itself: switch only if the package interests you.

Who creatine makes sense for

• Strength athletes, CrossFit, team sports, sprinters: it is the supplement with the most evidence of all for these efforts.
• Over-55s who lift weights: recognised claim on enhancing strength, with regular training.
• Vegetarians and vegans: they start from lower stores because dietary creatine comes from meat and fish.
• Women: it works the same way and does not "bloat" in the aesthetic sense. The initial weight gain is intramuscular water.

Who it does not make sense for: people who walk or do light activity to lose weight (nothing changes), people who do not train, under-18s without medical advice.

Contraindications and side effects

Creatine monohydrate is among the most studied supplements for safety. In healthy people, at the indicated doses (3-5 g a day), side effects are rare and mild:

• Gut discomfort if you take high doses or dissolve it badly: 5 g in 150 ml, well dissolved, usually causes no problems.
• Initial weight gain from intramuscular water, 1-2 kg.
• Cramps and dehydration: not demonstrated by studies, but drink more anyway.

Who should talk to their doctor first: anyone with kidney disease or altered kidney values, anyone taking nephrotoxic drugs, anyone pregnant or breastfeeding, minors. Creatine slightly raises blood creatinine without indicating damage: if you have blood tests, tell your doctor so they do not worry unnecessarily. Interactions with the other products are in the article on FitLine side effects and safety.

What to combine it with (without overdoing it)

You do not need a "stack" to make creatine work. If you train seriously, the sensible combinations are two:

• Enough protein: 1.6-2 g per kg of body weight a day, from food before supplements. If you do not get there, a protein shake or the essential amino acids in ProShape Amino cover the gap.
• A light pre-workout: for those who want it, Activize Oxyplus 20-30 minutes before, with guarana caffeine and B vitamins. Not compulsory.

The rest (sleep, programmed training, food) matters more than any tin.

Price and where to buy it

Creatine+ is sold only in the official PM-International shop through a Team Partner: €30.00 for 300 g in Italy, 60 servings, two months of daily use. Prices vary by country. To pay less: 5% discount code on your first order (instructions on the FitLine discount code page) or registration as a Team Partner with about 20% off everything, with no obligation to sell (become a partner). The full price list is in the FitLine price guide.

Product page: FitLine Creatine+.

Frequently asked questions

How much creatine a day? 3-5 g. Creatine+ gives 5 g per serving, once a day.

Before or after training? It makes no difference. What counts is taking it every day, including rest days.

Is a loading phase needed? No. With 5 g a day the muscles are saturated in 3-4 weeks.

Should it be cycled? There is no evidence that breaks are needed. Many take it all year round; if you stop, the stores return to baseline in 4-6 weeks.

Does it cause hair loss? The evidence is weak and conflicting: one small 2009 study on a hormonal marker, never convincingly confirmed. It is not a documented effect.

Can it be taken with PowerCocktail? Yes, it dissolves in the same glass. That is how I take it so I do not forget. The PowerCocktail guide is here: PowerCocktail: what it's for and how to take it.

Is it suitable for vegans? Creatine monohydrate is synthetic, not animal-derived. Always check the current label for the full wording.

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FitLine is a registered trademark of PM-International AG. This site is run by an independent Team Partner and is not the company's official website. The information is for educational purposes and does not replace medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.

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Read also:

• FitLine Fitness-Drink: what the isotonic drink is for
• Sports supplements: the complete guide
• FitLine for athletes: why professionals choose it
• Activize Oxyplus: what it's for and side effects
• How much protein a day to lose weight