What is creatine?
Creatine is one of the most effective and popular nutritional supplements on the fitness market. This is all because of the many benefits it brings to athletes. Among the main benefits are, in particular, significantly improved performance, endurance and energy during intense physical activity. Creatine in the body quickly produces energy during exercise, so you can train harder. It is also known for its effect on muscle growth and strength. [1]
Creatine is an organic molecule that is formed from amino acids in the body . It is mainly produced in the liver and, to a lesser extent, in the kidneys and pancreas. In the body, it is usually stored in the muscles, but it is also transported to the heart and brain. It contains high-energy phosphate groups in the form of phosphocreatine, which are transported into ADP (adenosine diphosphate). It is then converted into ATP (adenosine triphosphate), which is the main energy carrier in the body. This role of creatine is especially important in conditions where the body requires large amounts of energy , such as when requiring physical or mental activity. [12]
Creatine is also found in some foods such as beef and fish . Athletes, however, tend to consume creatine in the form of dietary supplements, which serve to quickly and easily replenish the required amount of creatine. [1]
Which creatine is better
Each brand offers its own forms of creatine and its release, features of use and guarantees of quality and safety. Don't know what to buy from the 8 presented leaders? There are several rating positions that Vyborexperta.ru highlights:
- Maxler 100% Golden Creatine is a highly purified component to enhance anabolism with a pronounced effect;
- Ultimate Nutrition 100% Micronized Creatine Monohydrate – a quick-onset invigorating effect, a good boost for muscle building;
- BioTechUSA pH-X - the best indicator of absorption due to the correct acidity factor (pH) without the accumulation of water by the body, suitable for weight loss;
- Olimp Sport Nutrition Creatine 1250 Mega Caps is a new generation product, a sufficient number of capsules, amino acid concentration.
Do not look for creatine in tablets at the pharmacy; this is not a medicine, but a dietary supplement. When getting acquainted with any of the products we offer, start with the minimum dosages, thereby you will track the body’s tolerance of the main component. Combine monohydrate with fast carbohydrates that promote accelerated absorption.
Creatine, its properties and benefits
The most important benefit of creatine is its ability to increase strength and performance during training . This benefit of creatine has been very well studied and the results only show the benefits of creatine as a supplement. By using creatine in combination with regular training, you can promote the growth of lean muscle mass . Creatine has also been tested in many studies for anaerobic athletic performance, with results showing improved performance. [3][4][5][6]
Creatine may theoretically affect cognitive performance . However, this fact has not been tested enough to fully confirm this property.
However, studies have shown a reduction in mental fatigue due to mental stress, sleep deprivation, or traumatic brain injury. At the same time, creatine may improve working memory , but probably only in people with very low creatine levels, such as vegetarians or older adults. [2]
Creatine has long been popular in the fitness community because it is an affordable and highly effective supplement . It is also suitable for beginners and professional athletes. However, there are different types of creatine available on the market, which can be confusing. That's why we decided to present and explain them to you in the following lines.
How to choose creatine?
When determining the selection criteria, what you should pay attention to, then, first of all, take into account the following factors:
- Quality. It should be remembered that a high price does not always contribute to high quality, so you can focus on more budget products;
- Release form. Creatine is sold in various forms, but it is better to give preference to powder, because. it is safer and inexpensive;
- Best before date. An expired product is dangerous to the body;
- The taste must be present;
- There should be no odor;
- If creatine is in powder form, it should dissolve well;
- Functional. Designed for athletes and should help withstand maximum loads during training.
You can choose creatine with a transport system. In order for the drug to be quickly absorbed, you need to add supplements consisting of special substances to your food; they will facilitate the rapid absorption of creatine in muscle tissue. Creatine should be taken with carbohydrates, such as juice or protein.
Creatine comes in 4 forms:
- Capsules;
- Liquid;
- Powder;
- Pills.
The action of the substance is the same everywhere, but you can also pay attention to the form of release. According to buyers, capsules are easier to use, and the powder must always be diluted in water, so they are very rarely taken on trips. Creatine in liquid form has lost its popularity because... it easily loses its properties during storage.
The best manufacturers strive to improve their products every year.
Creatine and its types
Because creatine comes in several types, it can be difficult to choose the right type that will help you make your workouts more effective. Let's look at the most common types of creatine you may encounter when purchasing supplements.
Creatine monohydrate
Creatine monohydrate is the most common type of creatine on the market. It is also the form that has been most scientifically researched and tested by experts in many studies. Essentially, this means that most of the scientific benefits of creatine are observed when consumed as the monohydrate.
Creatine monohydrate consists of a creatine molecule and a water molecule . However, various preparation methods are used in its production. If a water molecule is removed, it is creatine anhydrous . Removing water increases the amount of creatine in the product dose. Creatine anhydrous contains 100% creatine , while classic creatine monohydrate contains approximately 90% pure creatine. At the same time, the amount of creatine in the product affects the final cost of the dietary supplement.
Other types include micronized creatine or mechanically processed creatine, which has better water solubility . Theoretically, it is possible that better solubility of the product leads to faster absorption of the substance in the body , but this fact has not been sufficiently confirmed. [9]
Despite these slight differences in processing, each form of creatine monohydrate is likely to be equally effective at the same dose. Even 5-10g of creatine monohydrate can lead to increased performance, muscle endurance and muscle size. [10]
Creatine hydrochloride
Creatine hydrochloride (HCl) is convenient due to its good solubility in water . This form is the result of creatine binding to a hydrochloride molecule. One study confirmed that creatine hydrochloride is 38 times more soluble than creatine monohydrate. It is also believed that creatine HCl may be absorbed more efficiently into the body . This is why most supplements containing this type of creatine contain less than 1g of active ingredient per dose. This is a significantly smaller portion compared to creatine monohydrate, which is typically consumed in 5 gram doses. [10]
Unfortunately, there is not enough research to confirm this effect in humans. also a lack of research examining the differences in the effects of creatine HCl and creatine monohydrate. However, this does not mean that creatine HCl is not effective. Conversely, it is suitable for people who have stomach problems from creatine monohydrate. These side effects are much less common when consuming creatine hydrochloride . [11] [12]
Kre-Alkalyn – buffered creatine monohydrate
Kre-Alkalyn or buffered creatine monohydrate is a form of creatine that contains a slightly alkaline powder, such as bicarbonate. Manufacturers claim that its addition creates an alkaline compound that can reduce the breakdown of creatine in the stomach and improve its absorption into muscles . Kre-Alkalyn is sold alone or as a pre-workout stimulant.
Currently, only one study evaluates the effectiveness of this form of creatine. This is a study conducted in 2012 that showed similar performance improvements between different testing groups. The first group received 5 g of creatine monohydrate for 28 days , another group consumed an equivalent dose of Kre-Alkalyn, and the third group received a low dose of 1.5 g of Kre-Alkalyn daily. Groups receiving 5 gram doses began testing after a 7-day saturation phase using 5 grams of creatine 4 times daily. [13]
As a result, all groups significantly improved their muscle mass , body fat percentage, and strength in their legs and arms. Even the group that received lower doses and did not go through the saturation phase achieved comparable values . However, it is important to note that the subjects who took creatine monohydrate had an increased muscle creatine content of 50.4% after 28 days, while the group receiving Kre-Alkalyn only had an increase of 27.3%. [13]
This means that you will see the same results if you consume Kre-Alkaline and creatine monohydrate. However, when using Kre-Alkalyne, a lower dose seems to be sufficient and you do not need a saturation phase. [14]
Creatine magnesium chelate
Creatine magnesium chelate is another form of creatine that is produced by binding magnesium to the creatine molecule. Its properties were examined in one study in which experts compared bench press strength and performance among athletes divided into 3 groups. The first group received creatine monohydrate, the second group received magnesium chelate with creatine, and the third group received placebo. Both groups that consumed creatine improved their scores more than placebo. It follows that creatine magnesium chelate is effective , and no less effective than creatine monohydrate. [15]
Another study conducted in 2003 found that creatine magnesium chelate could improve performance without the addition of water , which is usually made with creatine. This would be especially helpful for athletes trying to maintain a low weight . In the meantime, however, we must treat this with caution because this fact has only been confirmed by one study and more in-depth research is needed. [16]
Creatine ethyl ester
Creatine ethyl ester is enriched with an organic component – ethyl ester. Some manufacturers claim that it is better absorbed and has a longer half-life than regular creatine monohydrate because it dissolves more easily in fat. Unlike the other types of creatine discussed in this article, ethyl ester is not a favorite . In different studies, the results of its effectiveness do not agree.
One study found that 7 weeks of consuming creatine ethyl ester resulted in a lower muscle-to-blood ratio of creatine than creatine monohydrate. In addition, its use may result in increased plasma creatinine Generally, creatinine is eliminated from the body as waste, but is not good for the kidneys, so the use of creatine ethyl ester is not recommended . [18]
Creatine citrate
It is produced by combining creatine with organic citric acid , which is found in citrus fruits and is often used as a natural flavoring in dietary supplements. However, a 2007 study by the International Society of Sports Nutrition found no significant difference in the absorption of creatine citrate compared to creatine monohydrate. However, creatine citrate is more soluble in water, but this is not a reason to believe that it is also more efficiently absorbed in the human body. [19]
Creatine malate
Creatine malate is bound to malic acid , another organic acid commonly found in fruits. Malic acid alone can improve endurance performance , which is why manufacturers have begun combining it with creatine. [10]
Creatine malate has been tested in several studies indicating that it improves anaerobic production in runners and judokas. However, no study has been conducted comparing creatine maleine monohydrate and placebo. Like creatine citrate, creatine malate is more easily soluble in water. [20]
Creatine nitrate
Creatine nitrate is one of the newer forms of creatine . Manufacturers claim that by binding a creatine molecule to a nitrate molecule, athletes will need a lower dose than creatine monohydrate. But let's look at the research results.
Research conducted in 2021 showed the effect of creatine nitrate on improving performance . However, the results did not confirm any significant differences between the groups of subjects receiving creatine nitrate, creatine monohydrate, or low-dose creatine nitrate. However, all of these groups achieved much better results than the placebo group. [17]
Creatine gluconate
This is creatine, which is bound by a glucose molecule . There is a theory that creatine gluconate is absorbed more efficiently because it is combined with carbohydrates enriched with insulin. However, no studies have yet been published to test this theory. [24]
Creatine pyruvate
Creatine pyruvate is produced by binding pyruvic acid and is a very interesting combination between the individual forms of creatine. However, research on its effectiveness is rather mixed. One study found that it had a better effect on endurance than creatine citrate (which is an effective form of creatine), but another study found that it did not improve endurance at all . [21] [22]
Some studies have also confirmed that, compared to creatine monohydrate, creatine pyruvate results in higher blood creatine levels . This may mean less creatine in the muscles, which is ultimately not effective. Therefore, this study concluded that creatine pyruvate is unlikely to be more bioavailable than creatine monohydrate. [23]
Creatine Alfacetoglutarate
It is also known as creatine AKG , which is made from alpha-ketoglutaric acid and creatine. Theories state that alpha-ketoglutarate, as a precursor to glutamine, is better absorbed in the intestine . It also serves to prevent stomach problems and diarrhea that plague some athletes when they consume creatine. In addition, users of AKG creatine claim that it is absorbed more efficiently and results in higher creatine concentrations in the muscles than monohydrate. However, there is currently not enough evidence from relevant research to support these theories. [10]
Multi-component creatine
Multi-component creatine combines several types of creatine in one product. It combines the benefits and properties of different types of creatine into one blend. For example, it can contain 7 types of creatine per product, such as our Crea7in. Physically active people and athletes will appreciate its benefits , such as faster absorption, muscle growth, more energy and better results. If you can't decide between different types of creatine, try multi-ingredient creatine.
Rating of the best manufacturers
List of sports nutrition manufacturing companies that have secured their place as the best:
- OptimumNutrition;
- Olimp;
- BPI Sports;
- BioTech;
- Scitec Nutrition.
Their products are considered high quality and safe. In order not to get lost in the abundance of brands, you can focus on the rating below, based on statistics on the sale of creatine by large online stores for 2021.
Creatine Powder from Optimum Nutrition
It occupies the top line of the TOP due to the fact that creatine is presented in a finely dispersed state. This allows it to be more quickly absorbed from the gastrointestinal tract and transported to muscle tissue. There are no impurities. A surge of energy is observed 15 minutes after administration.
The choice of dietary supplement is also based on its assistance in healing microtraumas and tears after intense exercise in the gym.
Price for 600 g is about 1400 rubles.
Creatine Xplode Powder by Olimp
It takes second place for a reason: it contains 6 types of creatine, as well as taurine. Does not contain foreign impurities, carbohydrates and fats.
It is chosen by professional powerlifters and bodybuilders, as this dietary supplement increases endurance and helps speed up the process of gaining muscle mass. Improves athletic performance and eliminates the feeling of fatigue, and is also well absorbed.
Cost for 500 g – 1800 rubles.
Optimum Nutrition Micronized Creatine Powder
A large number of sales of this supplement are due to the fact that after taking creatine, athletes report high performance during training. It is well absorbed and does not cause side effects.
Cost 600g – 1350 rubles.
Creatine Monohydrate from BioTech
The composition of the dietary supplement is monohydrate without impurities. Buyers note rapid muscle growth and regeneration after intense training. Increases endurance and strength, helps recover after physical activity.
The price for 500 g is approximately 600 rubles.
Creatine Monohydrate by Scitec Nutrition
It was included in the rating due to the fact that it promotes better nutrition of muscles due to hydration (they are filled with liquid). Gives energy during strength and intense exercise. In addition, the dietary supplement normalizes cholesterol levels and reduces the rate of protein breakdown.
One kilogram of the supplement will cost 950 rubles.
Build-HD by BPI Sports
Increases muscle tissue through hydration. Containing taurine, antioxidants and aspartic acid are responsible for the production of male hormones and endurance.
Can be purchased in American stores. Prices range from $13 for 400g.
Ultimate Nutrition Creatine Monohydrate
The composition contains no impurities. Thanks to the small form of the granules, it increases performance, gives relief and volume to the muscles, and fills them with energy. Affects the acceleration of recovery processes. Well absorbed from the gastrointestinal tract and quickly transported to muscle tissue.
Price 300 g – 420 rubles.
Fierce from SAN
Creatine with the best transport system, the composition is enriched with active substances (citrulline, agmatine), which contribute to the rehabilitation of muscle cells.
The cost of 718 g is about 2,100 rubles.
Platinum Creatine by Muscletech
Refers to ordinary micronized monohydrates (powder consisting of small particles) without impurities. The popularity is caused by active advertising and constant promotions for the purchase of the product. The advantage is its easy solubility, thanks to which the dietary supplement is absorbed quite quickly.
A 400 g package will cost 1,200 rubles.
Pure Creatine Monohydrate by MEX
Contains 4 types of creatine. Suitable for any athletes, increases strength and endurance, promotes muscle growth. An undeniable advantage is that the supplement helps break down fat and stimulate the cardiovascular system.
For 454 g you will have to pay 730 rubles. You should only buy from trusted places, as you can often encounter counterfeits.
Creatine, its safety, method of application and dosage
Most of the myths that are spread about creatine are untrue . However, creatine has had a reputation for years since it was banned in many countries as a carcinogen. However, since 2004, creatine has been approved in all countries, and it is not on the list of dangerous additives. However, even today, some people mistake it for a dangerous substance that harms the kidneys. However, none of this is true, and many studies have confirmed this . Other than minor digestive problems caused by excessive creatine consumption, there are no other risks of consumption. [7] [8]
The correct use of creatine is 5 g per day . Higher doses of creatine (up to 10 g per day) may be beneficial for people with large muscle mass and high levels of athletic activity. Athletes are recommended to use creatine before and after exercise . On non-training , you can take it at any time of the day . Remember that creatine does not work when used short term. It must be consumed correctly and regularly. [12]
If you take creatine without enough water , you may experience stomach cramps. Diarrhea and nausea occur if you consume too much creatine. In this case, reduce the dose and spread it throughout the day , and take creatine with food and liquids .
Creatine rating
After consulting with leading experts in sports nutrition, we selected several dozen applicants for consideration. Next, we studied the reviews and the real experiences of the athletes who took them. The following characteristics helped determine which creatine is better:
- Type of substance;
- Bioavailability;
- Release form of the product;
- Ease of use;
- Availability of additional components;
- Packaging volume, number of servings;
- Contraindications, risks of adverse reactions;
- Manufacturer, its reputation;
- Price;
- Compliance with international standards.
The result of a comprehensive comparison was the top list of 8 nominees who received the largest number of positive reviews. We selected the products in the form of powder and capsules. If you have any doubts about whether you can take dietary supplements with the same content as you should drink, consult your doctor.
