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Creatine: What is it and how does it work?

Joel Thorney @

What is creatine, what does it do, and what are the different forms?

Creatine is a natural substance that is found in the human body, as well as in some foods like red meat and fish. It is often used by athletes and bodybuilders to help improve performance and increase muscle mass. In this blog we will discuss the benefits of creatine for bodybuilding and fitness, as well as the differences between the various forms of popular creatine supplements.

First, let's talk about what creatine is and how it works. Creatine is a molecule that is produced in the body by the liver, pancreas, and kidneys. It is then stored in the muscles, where it is used to provide energy for short, high-intensity bursts of activity, such as lifting weights or sprinting. When you consume creatine, your muscles are able to store more of it, which can then be used during exercise to improve performance.

One of the main benefits of creatine for bodybuilders is its ability to increase muscle mass. This is because creatine helps the muscles to produce more energy, which can help you lift heavier weights and perform more reps. This can lead to increased muscle growth and strength over time. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that creatine supplementation combined with resistance training increased muscle mass and strength in young adults.  (all research citations are publish at the end of the blog).

Another benefit of creatine is that it can improve exercise performance. By providing the muscles with more energy, creatine can help you work out harder and longer, leading to improved fitness and performance. In a study published in the Journal of Applied Physiology, researchers found that creatine supplementation improved performance in high-intensity exercise, such as sprinting and cycling.

In addition to its effects on muscle mass and exercise performance, creatine may also have other benefits for bodybuilders and fitness enthusiasts. For example, some research suggests that creatine can help reduce muscle damage and soreness after intense exercise. In a study published in the Journal of Strength and Conditioning Research, researchers found that creatine supplementation reduced muscle soreness and damage in college football players.

Now, let's discuss the different forms of popular creatine supplements and compare them to creatine monohydrate. The most common type is creatine monohydrate, which is the simplest and most affordable form of creatine. It is also the most well-studied, and has been shown to be effective for increasing muscle mass and improving exercise performance.

Creatine ethyl ester (CEE) is another popular type of creatine supplement. It is created by attaching an ester group to the creatine molecule, which is supposed to make it more easily absorbed by the body. However, research has not consistently shown that CEE is more effective than creatine monohydrate. In fact, some studies have shown that CEE is less stable and less reliable than regular creatine monohydrate. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that CEE was not more effective than creatine monohydrate for increasing muscle mass or strength.

Creatine hydrochloride (HCL) is another type of creatine that is supposed to be more soluble and easier on the stomach than creatine monohydrate. However, there is no evidence to support these claims, and some studies have shown that creatine HCL is less effective than creatine monohydrate for increasing muscle mass and strength. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that creatine HCL was not more effective than creatine monohydrate for increasing muscle mass or strength.

Buffered creatine monohydrate, also known as Kre Alkalyn, is a type of creatine that is supposed to be more stable and less likely to break down in the stomach. However, research has not consistently shown that it is more effective than regular creatine monohydrate, and it is generally considered to be a less reliable and less cost-effective option. In a study published in the Journal of the International Society of Sports Nutrition, researchers found that Kre Alkalyn was not more effective than creatine monohydrate for increasing muscle mass or strength.

In conclusion, creatine is a natural substance that can be beneficial for bodybuilding and fitness. It can help increase muscle mass, improve exercise performance, and reduce muscle damage and soreness. The most common and effective form of creatine is creatine monohydrate, but other types like CEE, HCL, and Kre Alkalyn are also available. However, research has consistently shown that creatine monohydrate is superior to these other forms in terms of effectiveness and reliability. Not only that but the cost of all other forms of creatine are generally higher than monohydrate alongside being less effective If you are interested in using creatine, be sure to talk to your doctor first and follow the dosage instructions on the product label.

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Citations:

  1. Antonio, J., Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10(1), 36.

  2. Earnest, C. P., Snell, P. G., Rodriguez, R., Almada, A. L., & Mitchell, T. L. (1995). The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiologica Scandinavica, 153(2), 207-209.

  3. Rawson, E. S., Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.

  4. Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.

  5. Hultman, E., Soderlund, K., Timmons, J. A., Cederblad, G., & Greenhaff, P. L. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237.

  6. van Loon, L. J., Saris, W. H., Kruijshoop, M., & Wagenmakers, A. J. (2000). Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. American Journal of Clinical Nutrition, 72(1), 106-111.

  7. Jager, R., Kerksick, C. M., Campbell, B. I., Cramer, J. T., Wildman, R., Taylor, L., ... & Antonio, J. (2017). The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations. European Journal of Applied Physiology, 117(8), 1563-1575