Unless you have been living under a rock, the value of supplementing
in your normal diet has nearly countless benefits. For starters, creatine supplementation can enhance the phosphocreatine stores found in muscle by 30-40%; this increase has been shown by research to greatly enhance an athlete’s ability to withstand fatigue. Outcomes linked to these attributes primarily include increases in maximal strength and power and an ability to perform greater amounts of work and/or volume. Finally, greater overload onto your muscles mean greater training adaptations to your workout program.
This is not news by any stretch as
has been around for over 20 years now and it continues to be a sports supplement juggernaut. Because, however, of its immense popularity (due to the fact it works and it's safe!), other companies have produced various types of creatine and touted them as the latest and greatest. The monohydrate form of creatine is the most studied and universally it's accepted that creatine produced from SKW Trosberg in Germany which is trademarked as CreaPure is the most consistently pure form of creatine. In other words, look for the words CreaPure on your label. Some of the first alternatives were creatine citrate and creatine phosphate and while one early study showed beneficial outcomes in response to exercise , no controlled studies ever showed them to be better than monohydrate.
A while later, creatine ethyl ester (CEE) was commercially produced with much hype, but overall scientists were not convinced of its ability to reduce gastrointestinal cramping, improve absorption and retention of creatine in the muscle and most importantly that these purported improvements would even improve the adaptation made in response to regular resistance training. Recently a study published by Rick Kreider’s group out of Texas A & M reported that in fact creatine ethyl ester offered no additional benefit over creatine monohydrate . Again, creatine monohydrate came out of this study looking like the best alternative when you balance cost and benefit.
A study published just a few weeks back by the same research group at Texas A & M University put to test claims for years by Kre-Alkalyn . Kre-Alkalyn is an alkinated form of creatine that has been touted for many years to exhibit improved absorption and stability inside the harsh, acidic conditions in the stomach. Its special formulation was said to reduce gastrointestinal problems as well as improve the amount of creatine which actually made it all of the way through your digestive system and into your muscles. The manufacturers even recommended a lower dosing amount of creatine than what has been consistently shown with monohydrate research because of its greater absorption. Results from this recent study, however, indicated changes in strength and body composition were no greater in the Kre-Alkalyn and also that the subjects in the study reported no less side effects as well. At the end of the day, just continue to reach for CreaPure creatine monohydrate. It’s been researched and shown to improve performance and be well tolerated by exercising people.
1. Peeters BM, Lantz CD, and Mayhew JL. Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition and blood pressure. J Strength Cond Res. 1999; 13(1): p. 3-9.
2. Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, and Willoughby DS. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr. 2009; 6: p. 6.
3. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, and Kreider RB. A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. J Int Soc Sports Nutr. 2012; 9(1): p. 43.