Creatine:
What is it? What do all the different types mean?
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| Creatine.....Not Even Once! Unless you want crazy strength and muscle mass! |
What is Creatine?
Creatine occurs naturally within the body as a nitrogenous organic acid. Its purpose is to allow for an increase in energy through to catalytic production of Adenosine Triphosphate (ATP). Basically it's your magic formula to Popeye's spinach!
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It gives you more energy. And it occurs naturally within our body. It also id found it high amounts within different foods such as:
- Herring
- Salmon
- Tuna
- Pork
- Beef
The theory behind creatine supplementation is that through ingesting excess amounts of creatine our muscles will become saturated with the compund, giving us copious amounts of energy when under physical stress i.e. exercise.
To begin our analysis of creatine as a supplement we must first look at the different types of creatine on offer in the universe that is "Supplements."
1. Creatine Monohydrate:
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| Powerbeck Creatine Monohydrate Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5440 |
Creatine Monohydrate is the most pure form of any creatine supplement. Containing a molecular formula of: C4H9N3O2.
It is the most studied supplement in the history of health and fitness, with copious amounts of studies dictating its physiological effects, its side effects, dosages and varieties. It should be noted that any type of creatine product, even the varieties mentioned below, all are derived from creatine monohydrate.
When creatine enters into a shaker of water it immediately enters into a chemical process. The water catalyses a reaction turning the creating molecule into a totally worthless waste product called creatinine (do not confuse). The more acidic the liquid is, the quicker this process occurs. Regardless, once the mixture reaches the stomach, it mixes with gastric (stomach acid) which has a pH level of 1-2. This significantly quickens the breakdown of creatine. Because of this creatine is usually advised to be consumed with large quantities of water, slowing the process up. Another reason to drink lots of water with creatine monohydrate is that creatine causes an osmotic effect, in that it draws water towards muscles (with it various extra nutrients and minerals), this however can prevent water from going to vital organs and prevents adequate removal of waste products like creatinine, therefore stressing the kidneys. This couple with the fact that when an individual is supplementing with creatine, they are usually following a strenuous exercise routine, it could lead to dehydration within some individuals! The osmotic effect occurs more so in cheap creatine products which are often laden with sodium particles, causing further osmotic effects.The recommend amount of water is up to 150% of your daily recommend intake.
Creatine monohydrate requires a loading phase. This loading phase requires a dosage of 0.3g/kg of bodyweight/per day for five to seven days. This is to allow the muscles to become saturated with the compound.
As already mentioned creatine is the most studied supplement on teh market and no topic has been researched more than to investigate creatines safety for human consumption. Creatine has been proved time and time again to be perfectly safe for human consuption in healthy individuals. Those who are succeptible to kidney disease or those who have been daignose with it or who only have one kidney whould still seek out a medical opinion. The only study to prove creatine was damaging to an individual with one kidney, resulted in only one subject out of a group of 68. This particular individual had been taking a dosage of 8 times the recommended amount. (Groeneveld et al. 2005, Greenwood et al. 2003, Lopez et al. 2009, Greenwood et al. 2003, Shao, Hathcock, 2006 and Bender et al. 2008)
As a whole creatine monohydrate is an extremely useful supplement to use (depending on your goal). All anyone has to do is take the correct dosage and ensure you drink an adequate amount of water which you should be doing anyway. The increase in strength and mass will take you much closer to your goals
The science behind creatine ethyl-esther is that by binding creatine to an organic-methylated compound it can be absorbed faster into the bloodstream. This has been notably disproved by a study performed by the University of Tulsa and again by Katseres, ready et al (2009). They found that when compared to creatine monohydrate, there was more serum creatine within the muscle fibres with creatine monohydrate and significantly less with ethyl-esther. This is partly due to the fact that once 'bound' to another molecule, the substance can no longer be called creatine, thus becoming less effective. Basically another waste of money!
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Creapure Creatine is another form of pure creatine monohydrate. It is a patented variety originating in Germany an essentially its manufacturing process ensures that it contains no impurities, meaning little/no water retention and no side effects of cramping or diarrhea. You will usually pay slightly more for a Creapure product but you can be assured of its quality. In actual fact, Creapure products are becoming cheaper as the years go on as more an more supplements aim to incorporate it. So thumbs up to Creapure.
It is the most studied supplement in the history of health and fitness, with copious amounts of studies dictating its physiological effects, its side effects, dosages and varieties. It should be noted that any type of creatine product, even the varieties mentioned below, all are derived from creatine monohydrate.
When creatine enters into a shaker of water it immediately enters into a chemical process. The water catalyses a reaction turning the creating molecule into a totally worthless waste product called creatinine (do not confuse). The more acidic the liquid is, the quicker this process occurs. Regardless, once the mixture reaches the stomach, it mixes with gastric (stomach acid) which has a pH level of 1-2. This significantly quickens the breakdown of creatine. Because of this creatine is usually advised to be consumed with large quantities of water, slowing the process up. Another reason to drink lots of water with creatine monohydrate is that creatine causes an osmotic effect, in that it draws water towards muscles (with it various extra nutrients and minerals), this however can prevent water from going to vital organs and prevents adequate removal of waste products like creatinine, therefore stressing the kidneys. This couple with the fact that when an individual is supplementing with creatine, they are usually following a strenuous exercise routine, it could lead to dehydration within some individuals! The osmotic effect occurs more so in cheap creatine products which are often laden with sodium particles, causing further osmotic effects.The recommend amount of water is up to 150% of your daily recommend intake.
Creatine monohydrate requires a loading phase. This loading phase requires a dosage of 0.3g/kg of bodyweight/per day for five to seven days. This is to allow the muscles to become saturated with the compound.
Positive Side-Effects:
- Neuroprotective
- Cardioprotective
- Increases in strength due to an increase in ATP production
- Increases in body mass due to increased strength allowing for delayed fatigued during a workout
- Protection from cancer: This is based on creatines protection from oxidative stress which has been linked to cancer.
Neagtive Side-Effects:
- Stomach cramping: Can occur but only if a sub-optimal amount of wtaer is consumed
- Diarrhea: Can occur if excess dosages of creatine are consumed
- May cause restlessness if taken to close to bed.
- Causes a certain amount of flase weight gain due to water retention, which will be lost on ceasing creatine
- May exacerbate baldness: This is due to increased DHT production whilst consuming creatine. DHT has been linked as one of the main causes of male pattern baldness, but, no studies have yet been carried out to investigate creatines possible link.
The safety of creatine:
As already mentioned creatine is the most studied supplement on teh market and no topic has been researched more than to investigate creatines safety for human consumption. Creatine has been proved time and time again to be perfectly safe for human consuption in healthy individuals. Those who are succeptible to kidney disease or those who have been daignose with it or who only have one kidney whould still seek out a medical opinion. The only study to prove creatine was damaging to an individual with one kidney, resulted in only one subject out of a group of 68. This particular individual had been taking a dosage of 8 times the recommended amount. (Groeneveld et al. 2005, Greenwood et al. 2003, Lopez et al. 2009, Greenwood et al. 2003, Shao, Hathcock, 2006 and Bender et al. 2008)
Overview: Creatine Monohydrate
As a whole creatine monohydrate is an extremely useful supplement to use (depending on your goal). All anyone has to do is take the correct dosage and ensure you drink an adequate amount of water which you should be doing anyway. The increase in strength and mass will take you much closer to your goals
2. Micronized Creatine Monohydrate:
Micronized creatine monohydrate is basically what it says on the tin (Tub): The creatine molecules have simply been broken down into a smaller form. In theory this has been to allow for a faster absorption rate. In theory this should but the differences between the two have not been clinically studied. So by paying more for this supplement you are taking a chance. That being said there are no other differences between monohydrate and micronized and both will have as strong a desired effect.
3. Liquid Creating / Creatine Serum:
DO NOT BUY!!!
READ THAT AGAIN!!!
This creatine has been bound will a liquid body (supposedly to increase its biological availability). Remember before when we talked about creatine entering into a breakdown reaction as soon as it touched a liquid? Some of these liquid proteins available in supplements stores have been sitting for weeks, continually losing their % of creatine (Astorino et al. 2005, Gill et al. 2004). Avoid this product at all costs.
4. Creatine Ethyl-Esther:
The science behind creatine ethyl-esther is that by binding creatine to an organic-methylated compound it can be absorbed faster into the bloodstream. This has been notably disproved by a study performed by the University of Tulsa and again by Katseres, ready et al (2009). They found that when compared to creatine monohydrate, there was more serum creatine within the muscle fibres with creatine monohydrate and significantly less with ethyl-esther. This is partly due to the fact that once 'bound' to another molecule, the substance can no longer be called creatine, thus becoming less effective. Basically another waste of money!
5. Tri-Creatine Malate:
This form of creatine has been chemically bound with malic acid. The theory here is that due to it's increased osmotic qualities, the malic acid allows the creatine to become more water soluble, thus increasing it's bioavailability. The problem with this form of creatine is that it on average contains a very low percentage of creatine: usually around 20-35%, whereas creating monohydrate is closer to 85-95%. So yes the substance may be absorbed quicker into the bloodstream but it contains notably less creatine. And, again because the structure of the creatine has been altered to contain malic acid, it becomes denatured further. The science behind it logically makes sense but unfortunately this product is not worth the money.
6. Conjugated Creatine:
Conjugated creatine has proposed benefits on two parts, firstly it is micronized like "micronized creatine." But secondly and more importantly it has been chemically bound to conjugated linoleic acid. The proposed benefits include:
- Enhanced strength
- Enhanced endurance
- May strengthen the heart
- May help the heart recover faster after surgery
- May increase bone density
- May alleviate depression
- May improve memory in the elderly
As a general everyday gym goer only the top three are of any real importance to us. But more importantly these claims are still being studied. So in essence the future may bring us some ground breaking supporting evidence for conjugated creatine but as of now it will be safer for your finances if you stick with alternative mentioned later!
7. Creapure Creatine:
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| Reflex Creapure Creatine: Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5592 |
Creapure Creatine is another form of pure creatine monohydrate. It is a patented variety originating in Germany an essentially its manufacturing process ensures that it contains no impurities, meaning little/no water retention and no side effects of cramping or diarrhea. You will usually pay slightly more for a Creapure product but you can be assured of its quality. In actual fact, Creapure products are becoming cheaper as the years go on as more an more supplements aim to incorporate it. So thumbs up to Creapure.
8. Kre-Alkalyn Creatine:
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| EFX: Kre-Alkalyn Creatine Available at: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5590 |
Kre-Alkalyn Creatine is the gold standard at the minute for creatine supplements. It is a succesfully patented, perfectly identical compound to creatine monohydrate. In essence the creatine has been buffered to created a more alkalyn value. This means that little to no creatinine is produced as a waste product, ensuring that most, if not all creatine is absorbed by the muscle fibres within the body. Because of this we can ensure that kidney health is maintained 100% and there are no side effects whatsoever. It also means that lower dosages of creatine are required,saving you money and time in the long run and no loading phase is needed at all. The product works from day one. The only drawback is that it usually costs more compared to its monohydrate counterpart. But, not at the following weblink: http://www.stylensport.co.uk/default.aspx?scid=3&pid=5590
To summarise:
- Creatine Monohydrate: The original and most studied supplement. Cheapest and most readily available. A limited number of side-effects but these can be easily avoided. 100% safe.
- Micronized Creatine: Similar to monohydrate but studies are lacking in its proposed claims to be more readily absorbed.
- Liquid Creatine: WASTE OF MONEY! DO NOT BUY! (that was easy)
- Creatine Ethyl-Esther: Scientifically unfounded, based on made up claims that have been proved wrong!
- Tri-Creatine Malate: Scientifically proven to achieve its claims of increased absorption but has an extremely low creatine content that of which has been chemically denatured. Not worth the money at all!
- Conjugated Creatine: Research is still ongoing regarding the extra benefits compared to monohydrate. Regardless the creatine has again been chemically denatured and so at this moment in time, not worth your money and most likely never will.
- Creapure Creatine: As per monohydrate but with little to no side effects. May require loading phase as creatinine is still produced
- Kre-Alkalyn Creatine: The gold standard, totally worth every extra penny. No side-effects, no loading phase and a lower dosage.
Further Summary:
Creatine Monohydrate: Great supplement!
Creapure Creatine Monohydrate: Even better supplement!
Kre-Alkalyn Creatine: The best creatine money can currently buy!
All three of these supplements are available at www.stylensport.co.uk at brilliantly competitive prices! Their shop and online store is full of great deals on nutrition, gym clothes, accessories, general sportswear, bags, trainers and gym equipment. Check out their site or visit them in store at:
20 Church Street, Ballymena, Co. Antrim, BT43 6DE, Northern Ireland
or
Give them a call on: 02825645371
20 Church Street, Ballymena, Co. Antrim, BT43 6DE, Northern Ireland
or
Give them a call on: 02825645371
Please feel free to comment below or send me an email at el-personaltraining@hotmail.com if you have any questions!
Thanks for reading,
Ethan
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