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What is creatine?

Creatine is an organic compound ( 2-(methylguanidino)-ethanoic acid ), which is usually found in the muscle tissue of humans and other animals, is produced by the body in the process of biosynthesis, which takes place in the kidneys, liver and pancreas, from three amino acids (arginine, glycine, methionine). The basic process of creatine biosynthesis involves several chemical reactions in which these amino acids are combined to form creatine. Arginine and glycine combine to form guanidine aminoacetic acid (GAUA), which is converted to creatine in the presence of methionine.

Where to get creatine?

In addition to internal synthesis, creatine also enters the body through diet. The main sources of creatine from food are meat, fish and poultry. These foods contain creatine in large quantities. But in order not to overload the stomach, it is better to take creatine in the form of food supplements.

How does creatine work?

Creatine is transported to muscles and other tissues, where it is used to synthesize phosphocreatine and can be rapidly released to provide energy to the muscles during short, intense physical efforts, playing an important role in providing energy to the muscles during exercise.

Why do you need creatine?

Creatine has a number of main beneficial properties for athletes, such as increasing performance, increasing muscle mass, increasing strength, reducing fatigue, improving recovery, and maintaining overall health.

Productivity improvement

Helps increase phosphocreatine levels in the muscles, which can increase the rate of energy recovery and provide additional energy for short, intense physical efforts such as lifting heavy weights, speed runs and strength training.

Increase in strength indicators

Helps to increase strength, which makes creatine useful for people involved in strength sports.

Reduction of fatigue

Helps reduce fatigue and increase endurance, allowing you to perform more repetitions and train longer.

Improved recovery

Promotes rapid recovery of muscles after intense physical efforts, helping athletes to train more often and more effectively.

Support of general health

 Creatine is a safe dietary supplement that may have general health benefits, including supporting muscle and energy metabolism, improving metabolic health and immunity.

In addition to sports and physical benefits, creatine also has other potential benefits and applications in neurological diseases, to support the cardiovascular system, to reduce the loss of muscle mass in diseases.

Neurological diseases

Some studies indicate a possible benefit of creatine in patients with neurological diseases such as Parkinson's disease and Huntington's disease. Creatine has a protective effect on neurons and improves the mental state of patients.

Support of the cardiovascular system

Improves heart function and supports vascular health. Useful for patients with heart failure, coronary heart disease.

Reduction of muscle mass loss in diseases

In patients with diseases that lead to a decrease in muscle mass (cancer patients, with cachexia syndrome), creatine can help preserve muscles and improve quality of life.

Who needs creatine as a supplement?

Creatine as an additional food supplement can be useful for different groups of people, especially those who are involved in physical activity, sports or simply want to improve their health.

Groups that can benefit from creatine include athletes, athletes, bodybuilders, fitness enthusiasts, people involved in intense sports, recovering from injuries or surgery, and the elderly.

Sportsmen and athletes

Creatine improves muscle endurance and increases strength, which helps improve performance during training and competition.

Bodybuilders

Creatine helps increase muscle mass and volume, which makes it popular among bodybuilders.

Fitness enthusiasts

People who are involved in fitness and training in the gym can use creatine to improve their results and reach their fitness goals faster.

People who do intense sports

Creatine helps during intense sports that require short-term explosive energy (football, basketball, hockey, tennis, running, etc.).

People recovering from injuries or surgery

Creatine helps restore muscle function after injuries or operations.

Elderly

Creatine helps maintain muscle mass and function in the elderly, which is important for preventing muscle loss and maintaining mobility.

How and when to take creatine?

Creatine is usually taken in the form of a powder that dissolves in water. Since large doses of creatine and loading phases are recognized as ineffective and unprofitable, it is usually recommended to take 3-5 grams of creatine per day, before or after training. According to one's own desire and needs, the dosage can be increased.

Additional tips for using creatine

Consult your doctor

If you have a medical condition or are taking other medications, consult your doctor before taking creatine.

Periodization

Creatine can be taken in cycles, for example, take it for 8-12 weeks and then take a break.

Balanced nutrition

It is important to continue to eat well and drink enough water while taking creatine.

Training

Creatine will help improve your performance in the gym, but it's important to attend training regularly and do the exercises correctly.

Proven form of creatine

Choose the form of creatine that works best for you. Creatine monohydrate is the most researched and effective form of creatine.

Carbohydrates

Creatine is best absorbed by the body together with carbohydrates, so it is useful to take it together with carbohydrates or protein after training.

Side effects

Some people may experience side effects from taking some forms of creatine (bloating, diarrhea, stomach discomfort, etc.). If you notice these symptoms, stop taking creatine and consult your doctor.

Watch the results

Keep a log of your workouts and results to track whether creatine is helping you reach your goals.

Constantly update your knowledge. Remember that scientific research is constantly evolving and recommendations may change over time. Stay tuned for new research and expert advice.

Try everything

To choose the most effective form of creatine for you, try everything, then you will understand what suits you best.

It is always best to speak with a sports professional or doctor before starting any new doping or supplement regimen, including creatine.

What are the forms of creatine and what are their advantages?

Creatine exists in many forms, but the most popular and researched are creatine monohydrate, creatine hydrochloride, creatine alpha-ketoglutarate, creatine ether, creatine malate, and creatine citrate.

Creatine monohydrate

This is the most common and most researched form of creatine. It consists of creatine and molecular water. Creatine monohydrate is considered the most effective and most researched source of creatine.

Creatine hydrochloride (creatine HC L ) 

This form of creatine includes a hydrochloride molecule that helps increase the solubility of the creatine and may be beneficial for those with gastrointestinal issues when consuming creatine monohydrate. Creatine hydrochloride can be used in smaller doses compared to other forms of creatine, which makes it more convenient to take. Some studies indicate that creatine hydrochloride is more effective than other forms of creatine in achieving athletic performance.

Creatine alpha-ketoglutarate (creatine AK G ) 

This form of creatine contains the alpha-ketoglutarate molecule, which facilitates the absorption of creatine by the body. Creatine alpha-ketoglutarate has higher stability compared to creatine monohydrate, which can help reduce the breakdown of creatine during transport to the muscles and preserve more active creatine for use. It is less soluble in water compared to creatine monohydrate. One of the side effects of creatine monohydrate is possible water retention in the body. Creatine alpha-ketoglutarate is less bound to water, which allows athletes to avoid excessive swelling and flooding.

Creatine Ester (creatine Ethyl Ester ) 

This form of creatine includes an ester molecule that helps increase the stability of the creatine. It has a lower tendency to break down compared to creatine monohydrate during transport to the muscles, which can help preserve more active creatine for use. Creatine ether is more convenient to take due to the smaller volume of the portion and the lack of need for large doses. Has fewer side effects compared to creatine monohydrate. Convenient when mixing with various drinks, as it dissolves better in liquid.

Creatine malate ( Crea - Malate ) 

This form of creatine contains a malate molecule (malic acid, malic acid), which increases the efficiency of creatine transport into cells. Depending on the number of creatine molecules attached to malate, tricreatine (three creatine molecules) and dicreatine (two molecules) are separated. It dissolves well in liquid, has fewer side effects than creatine monohydrate, and can be taken in smaller doses.

Creatine Citrate 

One form of creatine in which the creatine molecule is linked to a citrate molecule (an acid found in citrus fruits). Creatine citrate is more soluble and less irritating to the stomach compared to other forms of creatine. Like creatine monohydrate, it promotes water retention in the muscles, which leads to an increase in muscle volume and an improvement in their appearance.

What is creatine made from?

For the production of creatine monohydrate, chemical synthesis is used or it is extracted from natural sources.

Creatine from natural sources

Creatine can be obtained from natural sources such as meat and fish. This process includes extraction of raw material, further processing and purification to obtain creatine. The product obtained from natural sources is used to create sports supplements.

Synthetic creatine

Most of the creatine used in sports supplements is produced by chemical synthesis from raw materials such as sarcosine (a derivative of the amino acid arginine), aminocyclopentanoic acid cyanamide, and other chemical reagents. This synthetic creatine then goes through a series of purification and concentration steps to produce a pure product for use in supplements.

In addition to creatine monohydrate, there are other forms such as creatine ethyl ether, creatine citrate, creatine malate and others. These forms can be created by chemical synthesis or modifications of existing creatine.

It is important to note that regardless of the source of manufacture, if the product meets quality and safety standards, then it can be safe and effective for consumption as a sports supplement. However, consumers should monitor quality and trust manufacturers who have a good reputation and meet quality control requirements.

Creatine shelf life?

Creatine has a long shelf life, especially when properly stored. It can be kept at room temperature, in a dry place, away from direct sunlight and moisture. If you follow these recommendations, creatine can be stored for several years. However, it is important to check the expiration date, which is usually indicated on the creatine packaging. If the expiration date has passed, it is better not to use this product and buy a new one. Storing creatine according to the manufacturer's recommendations is important to ensure its effectiveness and safety.

Are there any side effects of using creatine?

Creatine is one of the most researched and safe sports supplements known for its effectiveness and lack of serious side effects in most cases. But there is a possibility of some individual side effects:

-         bloating, diarrhea (in people with gastrointestinal problems);

-         hydration (high doses of creatine, especially when taken without adequate water intake, can put extra strain on the kidneys and cause some hydration problems, so it's important to drink plenty of fluids while using creatine);

-         weight gain (due to fluid retention in the body, as creatine stores water in the muscles);

-         allergic reactions (individual intolerance);

It is important to consult your doctor before taking any supplements, including creatine, especially if you have a medical condition or are taking other medications. It is important to follow the recommendations for dosage and intake, which are indicated on the product packaging or recommended by specialists in the field of sports or medicine.

Brief description (main)

Creatine is a nitrogen-containing class of functional carboxyl groups. It plays the most important role in the energy exchange of myofibrils.

Note to all supporters of a negative attitude towards sports nutrition: E.I. Chazov discovered the most important role of creatine in the human body. In 1973, on November 6, a well-known Soviet scientist, while studying the molecular mechanism of the contractility of the cardiovascular system in ischemic disease, made a conclusion that contradicts the ideas of the masses: creatine is one of the regulators of the force of contraction of the heart.

Creatine plays the most important role in natural bodybuilding, and especially in professional bodybuilding. At the moment, it is the most effective supplement among the leaders of sports nutrition . At the same time, the cost of creatine will please even visitors to a general education institution. Myths about the harm of creatine have been repeatedly disproved, and the absence of any side effects confirms this fact.

In strength sports, creatine is used to increase strength and speed-strength indicators. At the same time, most athletes note an increase in strength endurance. On average, the number of repetitions in the bench press with weight increases by 4 times. Such an indicator does not give a chance for super compensation to delay its arrival. With an increase in strength will come an increase in mass. However, creatine by itself allows you to gain a couple of kilograms when drinking plenty of water - it "fills up". After the end of the course, the water goes away, but the power indicators remain! It's hard to believe, but unlike steroid drugs, the strength indicators remain.

Unfortunately, due to the individual characteristics of the body, creatine is not absorbed by everyone. It is estimated that about 2 out of 10 people do not experience its effects. This is due to the peculiarities of metabolic processes. But the result is absent only when taking creatine monohydrate . Manufacturers of sports nutrition have created many forms of creatine, including: hydrochloride , tartrate, phosphate, tricreatine malate and others, but the forms listed above are most suitable for strength athletes. When in doubt, you can buy creatine, which includes a complex of several types.

The popular opinion about the need for a loading phase is correct. It should be remembered that the loading period is often suitable only for creatine monohydrate, for most forms of quite ordinary dosages.

The effect of creatine is as follows: when it enters the digestive tract, it practically does not break down. In the case of creatine monohydrate, after 4 hours there is deposition in the muscles, then during physical exertion creatine reveals its functions.

Where to buy creatine?

You can buy creatine monohydrate, creatine malate, creatine citrate, creatine hydrochloride at the best prices in our store with delivery throughout Kyiv and throughout Ukraine, and also use the stores if you want to talk to our consultants.


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village Kornyn (Zhytomyr region), village Korolevo, village Korop, village Kotelva, village Kotsyubynske, village Krakowets, town Krasne (Lviv region), village Krasnokutsk, village Krasnopillya (Sumy region), village Krasnopavlovka, village Krasnorichenske, village Krasiatichi, village Kryve Ozero, village Kryzhopol, village Krynychki, village Kulikiv, village Kulikivka, village Kupyansk-Vozlovy, village Kurilivka, village Kuty (Kosiv district), village Lytin, village Ladan, village Lazurne (Kherson region), village Letychiv, village Lymanske (Rozdilniansky district), village Lypova Dolyna, village Lysyanka, village Lykhivka, village Lokachi, village Lopatyn (Lviv region), village Losinivka, village Luhyny, village Luzhany, village Lukiv, village Lubar, village Lyubashivka, village Lyubeshiv, village Lyubimivka (Kakhovsky district), village Lublynets, village Mizhhirya, village Mizoch, village Milove, village Magdalinivka, village Makarov, village Mala Divytsa, village Mala Danylivka, village Malynivka (Kharkiv region), village Mangush, village Manevichi, village Mankivka, village Maryanivka (Volyn region), village Markivka, village Mashivka, village Medenichi, village Medzhibyzh, village Mezhova, village Meliorativne (Novomoskovskiy district), village Melnytsia-Podilska (Ternopil region), village Mykolaivka (Odesa region, Mykolaiv district), village Mykolaivka (Bilopil district), village Mykyulintsy, village Myrne (Melitopol district), town Myropil (Zhytomyr region), village Mykhailivka (Mykhailivsky district, Zaporizhzhia region), village Mlyniv, village Molodizhne (Kherson region), village Murovani Kurylovtsi, village Nikolske (Nikolsky district, Donetsk region), village Naddnipryanske, village Narodichi, village Nedrigailiv (Sumy region), village Nemishaeve, village Nemyriv (Lviv region), village Nepolokivtsi, village Nizhny Sirogoz, village Nizhnya Duvanka, village Nizy, village Novi Bilokorovychy, village Novi Sanzhary, village Nova Borova, village Nova Vodolaga, village Nova Galeshchyna (Kozelshchyna district), village Nova Mayachka, village New Prague, village Nova Ushytsia, village Novgorodka (Kirovohrad region), village Novy Yarychiv, village Novoaidar, village Novoarchangelsk, village Novovorontsovka, village Novohuyvinske, village Novomykolaivka (Upper Dnieper district, Dnipropetrovsk region), village Novomykolaivka (Zaporizhia region), village Novooleksiivka (Kherson region), village Novoorzhitske, village Novopokrovka (Kharkiv region), village Novopskov, village Novotroitske (Donetsk region), village Novotroitske (Kherson region), village New York City Obertyn, village Obukhivka, village Ovidiopol, village Ozerne (Zhytomyr region), village Okny, village Oleksievo-Druzhkivka, village Oleksandrivka (Mykolaiv region), village Oleksandrivka (Olexandr district, Donetsk region), village Oleksandrivka (town of Kirovog, Oblast, Raits), town of Olyka, village Olshanske, village Onufriivka, village Opishnya, village Orativ, village Orzhiv, village Orzhitsa, village Otynia, village Ocheretine (Yasinuvat district), village North, village Podbuzh, village Podvolochysk, village Podkamin, village Piskivka, village Pisochyn, village Pishchanka (Vinnytsia region), village Pavlysh, village Pantaivka, village Panyutine, village Parafiivka, village Pervomaiske (town-Mykol. oblast. Vitovsky district), town Pereginske, village Pershotravensk (Zhytomyr region), village Petrykyvka, village Petrove (Petrivsky District, Kirovohrad Region), village Petropavlivka (Dnipropetrovsk region), village Pechenegy, village Pechenezhyn, village Written, smt. Pobuzke, village Pokotilovka, village Pokrovske (Pokrovsky district, Dnipropetrovsk region), village Poninka, village Ponornytsia, village Popilnya, village Priazovske, village Pryyutivka (Kirovohrad region), village Prosyana (Pokrovsky district), village Pulyn, village Putila, village Ripky, village Welcome, the village Raihorodok (Slovyansky district), village Ratne, village Rafalivka, village Reshetylivka, village Rykove, village Rohan (Velika Rohan), village Rozhnyat, village Rozivka (Roziv district, Zaporizhzhia region), village Rokytne (Kyiv region, Rokytnyan district), village Rokytne (Rivna region, Rokytniv district), village Romaniv, village Romodan, village Rudne, village Ruzhyn, village Savran, village Sarata, village Sartana (Donetsk region), village Sakhnovshchyna (Kharkiv region), village Svesa, village Semenivka (Polt region, Semeniv district), village Senkevychivka, village Serhiivka (Bilhorod-Dnistrovsky district), village Average, village Sivaske, village Sitkivtsi, village Skala-Podilska, village Skorohodove (Poltava region), village Slavgorod (Dnipropetrovsk region), village Slavske (Lviv region), village Slatine, village Slobozhanske (Zmiiv district, Kharkiv region), village Smiga, village Smolin, village Solone, village Solonitsivka, village Solotvyno, village Sosnytsia, village Sosnove (Rivna region), village Sofiivka (Dnipropetrovsk region), village Srybne (Chernihiv Region), town Stavishche, village Stanytsia Luhanska, village Stara Vyzhivka, village Stara Sinyava, village Stara Ushytsia, village Stebliv (Cherkasy region), village Stepanivka (Sumy region), village Stepan, village Stepnohorsk, village Stryzhavka, village Sutysky, village Skhidnytsia, village Tairovo, village Talalaivka (Talalaiv district, Chernihiv region), village Tarutine, village Teofipol, village Teplik, village Teresva, village Terni, village Tyvriv, village Tovste, village Tomakivka, village Tomashhorod, village Tomashpil, village Torchyn, village Troitske (Luhansk region), village Trostyanets (Vinnytsia region), village Turiysk, village Turbiv, village Ustinivka, village Khoroshiv, village Khotyn, village Tsarichanka, village Tsibuliv, village Tsuman, village Chabany, village Chaplyne, village Chaplinka (Kherson region), village Chemerivtsi, village Chervone (Zhytomyr region), village Chervonogrigorivka, village Cherkaske, village Chernivtsi (Vinnytsia region), village Chernihivka, village Chernyakhiv (Zhytomyr region), village Chechelnyk, village Chinadiyovo, village Chkalovskoe, village Black Island, village Chornobay, village Chornukhy (Poltava region), village Chutove, village Shabo, village Shatsk, village Shevchenkove (Kharkiv region), village Shiroke (Kryvorizka district, Dnipropetrovsk region), village Shiryaeve, village Shishak, village Shpykiv, village Shchyrets, village Yuryivka (Dnipropetrovsk region), village Yabluniv (Kosiv district), village Yakymivka (Zaporizhia region), village Yalta (Donetsk region), village Yampil (Sumy region), village Yampil (Khmelnytska region), village Yarmolyntsi, village Yasinya.We send international parcels to the countries of the European Union, delivery is possible in cities: Austria: Vienna, Graz, Linz, Salzburg, Innsbruck, Klagenfurt, Wels, Dornbirn, St. Pelten, Bregenz, Feldkirch, Villach, Wels, Würzburg, St. Johann im Pongau, Werthersbach, Baden, Lustenau, Wilhelmshaven, Bad Ischl, Krems, Triben, Gmunden, Bludenz, Schwaz, Weissenkirchen, Runners, Sankt-Wolfgang, Heusen. Belgium: Brussels, Antwerp, Ghent, Charleroi, Liège, Bruges, Namur, Mechelen, Ostend, Leuven, Arlon, Mons, Thuringut, Laeken, Saint-Nicolas, Courtrae, Durbuis, Aalst, Roselare, Genk, Schoten, Verviers, Leuven, Ypres, Geraardsbergen, Malin, Ronse, Wilvoorde, Tirlemont, Eisden. Bulgaria: Asenovgrad, Burgas, Varna, Vidin, Vratsa, Gabrovo, Dobrich, Kazanlak, Kardzhali, Lovech, Montana, Pazardzhik, Pernik, Pleven, Plovdiv, Ruse, Stara Zagora, Silistra, Sliven, Smolyan, Sofia, Stara Zagora, Targovishche, Haskovo, Shumen. Croatia: Zagreb, Split, Rijeka, Osijek, Zadar, Dubrovnik, Split, Vukovar, Imotski, Slavonski Brod, Sibenik, Karlovac, Varaždin, Knin, Slavonski Brod, Komiža, Pula, Makarska, Vrhorac, Senj, Krapina, Petrinja, Porec . Varaždinska, Vyrovytska-Podravska, Koprivnytska-Kryzhevecska, Zagrebachka, Vysochyna, Sysachko-Moslavachka, Bjelowar-Bilogorska, Zadar, Osijek-Barna, Hercegbosna-Neretva, Zagrebachka, Eastern Slavonia, Brodsko-Posavska, Zagrebachka, Sysachko-Moslavachka, B Yelovar-Biloghorska, Zagrebachka, Northern Dalmatia. Czech Republic: Prague, Brno, Ostrava, Pilsen, Liberec, Olomouc, Cesky Budejovice, Hradec Kralove, Cesky Budejovice, Usti nad Labem, Pardubice, South Mlada Boleslav, Heb, North Mlada Boleslav, Cesky Krumlov, Jihlava, Kladno , Plzen-south, Plzen-north, North Cesky Krumlov, Hostice nad Labem, Cesky Budejovice, Ostrava-south, Ostrava-north, Znojmo, South Ostrava, North Ostrava, Prostejov, Przybram, Karlovy Vary, Kutna Hora, Mlada- Boleslav, Chelyabinsk, Rokytsany, Usti nad Odrau, Litomerzyce, Pardubice, Hrudym, Opava, České Budejovice, Český Krumlov, Plzen-south, Plzen-north, North Český Krumlov, Hostice nad Labem, České Budejovice, Ostrava-south , Ostrava-North, Znojmo, South Ostrava, North Ostrava, Prostejov, Przybram, Karlovy Vary, Kutna Hora, Mlada Boleslav, Chelyabinsk, Rokytsany, Usti nad Odroju, Litomerzyce, Pardubice, Hrudym, Opava, Ceske Budejovice, Ceske Krumlov , Plzen-south, Plzen-north, North Cesky Krumlov, Hostice nad Labem, Cesky Budejovice, Ostrava-south, Ostrava-north, Znojmo, South Ostrava, North Ostrava, Prostejov, Przybram, Karlovy Vary, Kutna Hora, Mlada- Boleslav, Chelyabinsk, Rokytsany, Usti-nad-Odrau, Litomerzyce, Pardubice, Hrudim, Opava, Ceske Budejovice, Ceske Krumlov. Denmark: Copenhagen, Aarhus, Odense, Aalborg, Esbjerg, Vejle, Voris, Holstebro, Runners, Nyborg, Randers, Frederiksberg, Kolding, Ebeltoft, Herning, Horsens, Aabenraa, Herning, Svennborg, Skagen, Kolding, Rungsted, Christensen, Frederikshavn, Weile, Voris, Frederiksberg, Herning, Horsens, Aabenraa, Herning, Svennborg, Skagen. Estonia: Tallinn, Tartu, Narva, Pärnu, Kohtla-Järve, Rakvere, Pärnu-Järve, Tapa, Elva, Valga, Sillamäe, Jyhvi, Haapsalu, Narva-Jiesuu, Läene-Nerja, Pärnu-Saarde, Jielva, Rapla, Kivyyli, Viru-Nerja, Pärnu-Oytse, Elva-Järve, Läene-Virumaa, Viljandy, Pärnu-Maardla, Rakvere, Pärnu-Sonda, Pärnu-Saare, Jyhvi-Veybra, Läene-Virumaa, Pärnu-Järve, Elva- Järve, Läene-Virumaa. Finland: Helsinki, Espoo, Tampere, Vantaa, Turku, Oulu, Lahti, Kuopio, Jyväskylä, Pori, Turku, Espoo, Vantaa, Rovaniemi, Seinajoki, Kotka, Lappeenranta, Vasa, Turku, Kemi, Salo, Rovaniemi, Tuusula, Karelia, Järvenpää, Iyväskylä, Porvoo, Kuusamo, Imatra, Sevonlinna. France: Paris, Marseille, Lyon, Toulouse, Nice, Strasbourg, Bordeaux, Lille, Rennes, Grenoble, Amiens, Montpellier, Nantes, Brest, Toulouse, Perpignan, Rouen, Avignon, Caen, Bayonne, Nice, Lille, Nantes, Marseille, Reims, Po. Germany: Berlin, Hamburg, Munich, Cologne, Frankfurt am Main, Stuttgart, Dusseldorf, Dresden, Bonn, Leipzig, Nuremberg, Hanover, Bremen, Dortmund, Wiesbaden, Wuppertal, Erfurt, Kaiserslautern, Kassel, Mainz, Münster, Oberhausen, Osnabrück, Rostock, Stuttgart, Schwerin, Würzburg. Greece: Athens, Piraeus, Thessaloniki, Larissa, Rhodes, Heraklion, Chania, Patras, Heraklion, Rethymno, Volos, Kavala, Tripoli, Volos, Larissa, Kavala, Tripoli, Ioannina, Corinth, Heraklion, Rethymno, Volos, Kavala, Tripoli, Ioannina, Corinth. Hungary: Budapest, Debrecen, Szeged, Miskolc, Pecs, Gyor, Székesfehérvár, Sábáði, Niredhaza, Eger, Pest, Zalaegerszeg, Szombathely, Szeged, Dunaujvaros, Kaposvar, Vac, Gyor, Ozd, Solnok, Baima, Székesfehérvár, Esztergom, Niredhaza, Sabadhei, Niredhaza, Esztergom. Ireland: Dublin, Cork, Limerick, Waterford, Galway, Galway, Sligo, Kilkenny, Tipperary, Waterford, Dundalk, Athlone, Navan, Cavanagh, Longford, Wexford, Kildare, Kilkenny, Kildare, Roscommon, Portmount, Kings Corner, Arda, Ballybran , Kildare, Portlafney, Sligo, Wexford. Italy: Rome, Milan, Naples, Turin, Palermo, Genoa, Florence, Bologna, Venice, Verona, Bari, Catania, Modena, Treviso, Perugia, Padua, Cagliari, Brescia, Verona, Bergamo, Taranto, Udine, Forli, Pavia, Vicenza, Rimini, Latina, Bergamo, Foggia, Novara, Pisa and Arezzo. Latvia: Riga, Daugavpils, Jelgava, Rezekne, Ventspils, Jekabpils, Jurmala, Liepaja, Kraslava, Cesis, Valmiera, Tukums, Kuldiga, Talsi, Sigulda, Ogrele, Skrunda, Saldus, Eglona, Bauska, Preili, Koknese, Aizkraukle, Cesis, Dobele, Varaklya. Lithuania: Vilnius, Kaunas, Klaipeda, Šiauliai, Panevezys, Alytus, Marijampole, Utena, Kelme, Telšiai, Kretinga, Taurage, Plunge, Mažeikiai, Joniškis, Šiauliai, Radviliškis, Kėdainiai, Rokiškis, Tauragė, Telšiai, Šilalė, Skuodas, Prienai, Birštonas, Druskininkai, Alytus, Varėna, Trakai, Ignalina, Visaginas. Luxembourg: Luxembourg, Esch-sur-Alzette, Differdange, Vianden, Ettelbrück, Metz, Lucerne, Frauenkirch, Pittong, Diekirch, Remich. Malta: Valletta, St. Julian's, St. Vincent, St. Paul's Bay, Birgu, Sliema, Msida, Comino, Gozo, Marsaskala, Mdina, Marsa, Mosta, Marsaxlokk, Valletta, Marsaskala, Mdina, Marsa, Mosta, Marsaxlokk. Netherlands: Amsterdam, Rotterdam, The Hague, Utrecht, Eindhoven, Tilburg, Arnhem, Maastricht, Delft, Zwolle, Gouda, Alkmaar, Leeuwarden, Groningen, Enschede, Zutphen, Utrecht, Arnhem, Maastricht, Delft, Zwolle, Gouda, Alkmaar, Leeuwarden, Groningen, Enschede, Willemstad, Snake, Amersfoort, Assen, Zwolle, Gouda, Alkmaar, Leeuwarden, Groningen, Enschede. Poland: Warsaw, Krakow, Lodz, Wroclaw, Poznan, Gdansk, Szczecin, Bydgoszcz, Gdynia, Sopot, Katowice, Lublin, Częstochowa, Toruń, Radom, Wrocław, Bydgoszcz, Sosnowiec, Zabrze, Gdynia, Pila, Częstochowa, Krakow, Katowice, Szczecin, Poznań, Lublin, Lodz. Portugal: Lisbon, Porto, Braga, Coimbra, Faro, Setúbal, Amadora, Porto Santo, Viseu, Évora, Porto Velho, Santa Maria da Feira, Leiria, Guimarães, Aveiro, Añas, Viseu, Guarda, Entroncommento, Vila Real, San Juan da Madeira, Santarem, Penafiel, Beira Mar, Castelo Branco, Loreto, Funchal. Romania: Bucharest, Cluj-Napoca, Iasi, Constanta, Timisoara, Brasov, Galați, Baia Mare, Craiova, Arad, Ploiesti, Bucharest, Cluj-Napoca, Iasi, Constanta, Timisoara, Brasov, Galați, Baia Mare, Craiova, Arad, Ploiesti. Slovakia: Bratislava, Kosice, Pryšiv, Nitra, Trnava, Martin, Žilina, Banska Bystrica, Trenčín, Poprad, Presov, Piestany, Ružomberok, Dubnica nad Váhom, Senec, Lučenec, Komarno, Partizanske, Rimavska Sobota, Michalovce, Bardejov, Veliky Krym, Dolny Kubin, Levoka, Roznava, Pieštsanske Teplice, Liptovský Mikuláš, Humnik, Halych, Zvolen. Slovenia: Ljubljana, Maribor, Cele, Kranjska Gora, Veleneje, Koper, Nova Gorica, Kranj, Ptuj, Tržič, Izola, Vršica, Kamnik, Domžale, Novo Mesto, Koževeje, Krško, Ravne na Pohorje, Brežice, Murska Sobota, Senovci, Nova Vas, Blagovitsa, Skopje, Solovetski, Vrana, Ivantsnyka Gorica, Rybnitsa, Trebniev, Dretva, Moravtsi. Spain: Madrid, Barcelona, Valencia, Seville, Zaragoza, Malaga, Murcia, Palma de Mallorca, Las Palmas de Gran Canaria, Bilbao, Alicante, Córdoba, Valladolid, Vigo, Jaén, Gerona, Leon, Vilnius, Merida, Salamanca, Tarragona, Cadiz, Oviedo, Granada, Teruel, Lleida, Jerez de la Frontera, Cuenca, Toledo, Burgos, Almeria. Sweden: Stockholm, Gothenburg, Malmö, Uppsala, Västerös, Lund, Eskilstuna, Helsingborg, Norrköping, Jönköping, Umeå, Halmstad, Linköping, Västervik, Gerevik, Östersund, Södertelje, Huddinge, Hallsta, Linköping, Borlange, Örebro, Uppsala, Varberg, Trollgattan, Vaxholm, Sundsvall, Scherteborg, Norrköping, Lund.
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