The first creatine (creatine) monohydrate came onto the market in the mid-1980s. Initially, a few grams of the new miracle substance cost several hundred euros. Today, creatine research has come a long way and is constantly supplying us athletes with new creatine supplements to boost our performance and muscle growth. Today we already have over a dozen different types of creatine. From normal monohydrate to new creatine formulas such as Kre-Alkalyn.
Creatine is primarily absorbed through food and is mainly found in fish or meat. Our body can only produce a small amount itself. Over 90% of the creatine absorbed by the body or produced by the body itself is stored in the skeletal muscles.
In the body, creatine is mainly produced in the liver. The body requires the following amino acids to form this carbon-nitrogen compound: L-glycine, L-methionine and L-arginine. It can synthesize creatine from these. Stored in the skeletal muscles, it serves as a primary source of energy.
Creatine is a purely natural substance.
However, creatine must be chemically synthesized for use in food supplements.
Another success of creatine is certainly the fact that there are virtually no known side effects, as long as certain rules regarding intake and use are adhered to.
How does creatine work?
To understand how creatine works, you first need to understand how the body provides energy. This takes its energy from three sources: ATP, glycogen and fat. ATP (adenosine triphosphate) is the primary and fastest source of energy. It can be made available quickly by the body and is decisive for speed and maximum strength.
However, the ATP store is very limited and is exhausted after just a few seconds. The ATP breaks down into ADP (adenosine diphosphate), meaning it loses a phosphate molecule. The body now uses the stored KrP (creatine phosphate) by synthesizing energy-rich ATP from ADP and KrP.
Energy formula of the muscle: ADP + KrP = ATP
Creatine thus serves as the main source of energy in the muscle, acting directly in the muscle tissue and providing the energy required for muscle contractions. During short, intensive efforts that require a high level of strength, the stored KrP is used as the first source of energy. However, the storage capacity of the muscles, the so-called creatine store, cannot be expanded at will. It is limited to a certain amount, beyond which the muscle cannot absorb any more creatine.
The more creatine phosphate is stored in the muscle, the more energy it can use for muscle contractions.
By providing energy directly in the muscle, creatine promotes strength, muscle growth and regeneration like almost no other active ingredient.
Overview of various Creatine forms
Creatine monohydrate
The forefather of all types of creatine is the classic creatine monohydrate. Creatine monohydrate is a fine white powder and can be produced in various forms such as tablets, capsules, chewable tablets and powder. Of all creatine types, it is considered the best and most researched creatine form worldwide and is still the first choice of many athletes and strength athletes today. Hardly any other performance-enhancing substance has been researched as thoroughly as creatine monohydrate.
Creatine AKG
With this creatine, another molecule, alpha-ketoglutarate (AKG), is added to the creatine. The additional molecule is intended to improve the bioavailability and absorption of creatine. This is primarily intended to help athletes who do not respond to creatine, so-called non-responders, to increase the creatine stores in the muscle.
Creatine HCL
In this creatine, hydrochloride (HCL) is an additional molecule attached to the creatine. The result is a creatine salt. This has a much higher solubility than the previous creatine molecule and therefore also a theoretically higher bioavailability. The following advantages are associated with creatine HCL: it requires less water for transportation and storage in the muscle; a smaller dosage is required than with normal creatine monohydrate.
Creatine Alkaline
This creatine is combined with alkaline powder to make it more resistant to aggressive stomach acid. If the creatine remains in the stomach for too long, it is converted to creatinine by the stomach acid. It therefore breaks down into a waste product which the body has to break down and excrete via the liver and kidneys. The creatine alkaline is intended to slow down this conversion and safely channel the creatine through the gastrointestinal tract.
Creatine CEE
In this creatine, another molecule is attached to the creatine in the form of an ester. Esters are organic compounds that are formed by esterification, a reaction of carboxylic acid and alcohol. Esters are found in fatty tissues and can be used by the body to transport active substances into the cells. This principle of absorption of nutrients is intended to help the creatine enter the muscle cells faster and better. The following benefits are associated with creatine CEE: no water retention in the muscle; suitable for so-called non-responders.
Quality criteria for creatine
When choosing the right creatine, quality plays a decisive role. If possible, the creatine should not come from third countries. Creatine from China in particular has hit the headlines in recent years due to impurities.
In 44% of the samples, the creatinine content was over 100mg/kg. In 15% of the samples there were elevated levels of the harmful substance dicyandiamide (DHT) present!
But how do I recognize a good creatine?
First of all, you have to find a manufacturer who provides you with the necessary trust and transparency. This applies in particular to production, data sheets and laboratory analyses. Products should come from reputable and certified manufacturers. Recognized quality seals such as "Creapure", which is manufactured in Germany, are also a sign of high quality standards.
The following features characterize a good creatine:
- High degree of purity of 99% creatine
- Fine, easily soluble powder (mesh factor >79)
- Low creatinine content <60mg/kg
- Low DHT value <3mg/kg
- Low DCD value <50mg/kg
Laboratory analyses and certificates also provide a good insight. However, many manufacturers do not provide these. Here is the certificate of analysis from Beyond Creatine for your perusal.
The European Food Safety Authority (EFSA) has issued an opinion on this. You can find more information on the EU creatine guidelines here:
A few years ago, a large study looked at the quality of creatine products. Thirty-three samples from various manufacturers were analyzed, with some alarming results.
In 44% of the samples, the creatinine content (creatine breakdown) was above the threshold value of 100mg/kg. In 15% of the samples, the researchers even found increased levels of the harmful substances dicyandiamide (DHT) and dihydro-1,3,5-triazine. The only positive finding was that none of the samples were contaminated with heavy metals (Moret, Prevarin, Franco, 2011).
When to take creatine: Perfect dosage and application
Creatine improves speed and maximum strength and is therefore ideal for strength athletes such as bodybuilders, powerlifters and track and field athletes such as sprinters, swimmers, shot-putters and javelin throwers. It is generally recommended to take 3 to 5 grams a day.
Of all creatine types, classic monohydrate is the most researched form of creatine worldwide;
The creatine loading phase is often used, in which up to 20 grams of creatine are taken daily in the first week. This is intended to quickly recharge the muscle with creatine phosphate.
Continuous or in cycles?
In the past, creatine was often taken in cycles of 8 to 10 weeks, followed by a longer waiting period until the next intake. The reason for this is the fact that the creatine stores in the muscle are limited. Once it has reached its maximum capacity, no more creatine can be stored.
Creatine is now increasingly being taken on a permanent basis. A daily dose of 3-5 grams is used here. Long-term studies have found no negative effects from long-term use, provided that the athletes were in a healthy condition.
Our opinion on creatine intake
A daily intake of 3-5 grams has been proven to become the best standard for creatine intake. Especially since recent evidence shows that creatine goes beyond being a compound limited for athletes but may also play a vital role in longevity and cognitive function.
Creatine non-responders - not suitable for everyone
Creatine non-responders are people who do not experience a noticeable increase in performance when taking creatine. It is assumed that around one in five people are affected by this. There can be several reasons for this.
On the one hand, there are people who already have a high creatine content in their muscles, so the effect of an additional intake is very small. This can be influenced by genetics and the daily food we eat. If this is already rich in creatine-containing foods, an additional intake would make little sense. This is because, as already mentioned, muscle stores are limited.
On the other hand, your body's absorption capacity may be limited. Here, too, there can be several causes, ranging from genetics, the condition of the digestive tract (creatine is absorbed in the small intestine) to absorption in the cell walls.
Finding the right remedy is often difficult, and creatine products in combination with a so-called transport matrix are often a good choice.
Creatine with transport matrix
Creatine is mainly absorbed in the small intestine, but to get there it must first pass through the acidic stomach. Usually this happen rather quickly, however, it may be that a small proportion of the creatine is decomposed in the stomach.
To counteract this effect, modern creatine supplements contain a so-called creatine transport matrix. This is intended to optimize the passage through the stomach, improve uptake and increase the transfer into the muscle cells.
Creatine Monohydrate has a high bioavailability by nature, independant of the co-ingredients,
A transport matrix usually consists of rapidly digestible carbohydrates such as sucrose, dextrose and maltodextrin. The intake of rapidly digestible carbohydrates, i.e. those with a high glycemic index, causes the blood sugar level to rise. This causes the pancreas to release more insulin.
Alongside testosterone and growth hormone (HGH), insulin is one of the most anabolic hormones of all. It literally transports nutrients into the muscle cells. This effect is particularly popular after training to counteract the catabolic state. Many post-workout shakes contain quickly digestible carbohydrates. However, the theory of post-workout shakes has never been scientifically proven. Outside of the training period, however, you should try to keep your insulin levels constant.
Creatine and magnesium
Magnesium is a mineral. Its role in the body is well known to many athletes. Magnesium supports muscle function and the nervous system. It is important to know that not only muscles but also the nervous system are challenged during physical exertion. Magnesium, like creatine, is absorbed in the intestine and is therefore an ideal supplement to creatine. In one study, a combined intake of both nutrients led to increased cellular fluid absorption. It is therefore reasonable to assume that more creatine was also stored in the muscles. This can have a positive effect on athletic performance and regeneration.
Creatine and beta-alanine
Beta-alanine is an amino acid that is the precursor of carnosine. Carnosine is a bipeptide and is mainly found in our muscle cells. There it helps the body to break down lactic acid, which is produced during training as a breakdown product when glycogen is broken down. Lactic acid is known to every bodybuilder as the well-known muscle burn.
The performance-enhancing effect of beta-alanine has been recognized by the “International society of sports nutrition”.
If the proportion of lactic acid increases during training, the muscle begins to burn. The muscle is then over-acidified and can no longer perform at full capacity. Beta-alanine in combination with creatine counteracts this process, creatine increases strength and beta-alanine suppresses the build-up of lactic acid, so that more repetitions are possible during a set. This in turn leads to more growth stimulus in the muscle and consequently to more muscle growth and improved regeneration due to the rapid removal of the lactic acid that has built up.
Creatine and D-ribose
D-ribose is a natural sugar, a monosaccharide and is converted into energy in the cells by activating and stimulating ATP production. After intense physical exertion, the body can benefit from D-ribose to recharge its energy stores. In particular, sports that involve short-term, explosive exertion, such as weightlifting, sprinting or strength athletes, can benefit from ribose. It harmonizes very well with creatine and can improve its absorption and effect. Both substances should therefore be taken together.
- The influence of D-ribose ingestion and fitness level on performance and recover.
- The role of ribose in human skeletal muscle metabolism
Creatine and alpha-lipoic acid
Alpha-lipoic acid (ALA) is a sulfur-containing fatty acid. In its natural (R) form, it occurs as a coenzyme in the mitochondria and plays an important role in energy metabolism. ALA is also a radical scavenger and powerful antioxidant that can regenerate antioxidants used up in the body such as vitamin C, vitamin E, coenzyme Q10 or glutathione. Studies have shown that the intake of creatine and ALA leads to an increased creatine concentration in the muscle. ALA promotes the uptake of creatine into the muscle cells, which is promoted by the properties that ALA has as a fatty acid. We have already described a similar principle with creatine CEE.
- Effect of alpha-lipoic acid combined with creatine monohydrate on human skeletal muscle creatine and phosphagen concentration.
- Effect of α-Lipoic Acid Combined With Creatine Monohydrate on Human Skeletal Muscle Creatine and Phosphagen Concentration
Black pepper extract with piperine
Piperine is the main alkaloid of black pepper (Piper nigrum) and the carrier of the pungent pepper flavor. Studies indicate that it can be used as a bioenhancer. Bioenhancers are natural enhancers that are able to increase the bioavailability of active ingredients, nutrients and vitamins. We currently have no studies on the combination of creatine and piperine, but based on studies with other active ingredients, a positive influence of piperine on creatine absorption cannot be ruled out.,
Conclusions
Creatine monohydrate is certainly a remarkable natural strength agent. Generally, the intake should be coordinated in advance and competitive athletes should use it. However, new research shoes that creatine goes beyond the performance enhancing factor and might play a vital role in cognitive function as well. As such, creatine is developping into a widely used longevity supplement.
If you decide to take a creatine supplement, you should make sure you buy a high-quality product. Cheap creatine can often be contaminated and do more harm than good.
Final expert tipps on creatine
Creatine has many benefits and has excellent long-term safety data for doses of up to 5 grams daily. However, an increased presence of creatinine count in the blood indicate a saturation of creatine levels in the body. As a rule, creatinine levels are generally elevated in strength athletes due to the higher creatine synthesis in the muscles. You should consult your health practioner or a qualified nutritionist for long-term creatine supplementation.