Creatine is a popular supplement taken by a vast range of fitness enthusiasts, athletes and bodybuilders, usually used to increase performance in anaerobic type activities. There are a number of forms of creatine, which will be reviewed in this article, however the most popular ones are creatine monohydrate (creatine bound to a single water molecule) and creatine ethyl ester (CEE).
Creatine can be consumed in a number of ways, generally as a powder mixed in a drink, or as a capsule or tablet. Once consumed in any form, creatine is highly bioavailable. It is recommended that creatine supplements are consumed together with high glycaemic index carbohydrates, or a combination of 50% protein and 50% carbohydrates. This is to induce maximal insulin release and creatine retention. Creatine has a short elimination half-life (3hrs) therefore, to maintain high levels of circulating creatine in the blood, it should be consumed in small doses (2-5 g) every 3-6hrs.
CEE is commercially available and thought to have a higher rate of absorption and longer half-life than creatine monohydrate, however this has not been proved by laboratory research yet.
Buffered creatine, also known as Kre-Alkalyn, has been linked to enhanced effects of creatine with fewer side effects of consumption. However, recent research has found that these claims are not true and buffered creatine is no better than creatine monohydrate.
Creatine hydrochloride (Creatine HCL) has been found to be 59 times more soluble in water than creatine monohydrate. Therefore, the recommended dosage is much lower than creatine monohydrate.
Creatine malate is formed by 3 creatine monohydrate molecules and 1 of malic acid. It is well known that creatine aids the production of ATP, the muscles’ energy source, whereas, malic acid has a supporting role in this process encouraging transport of said energy to the muscles during exercise - this enhances the effects of creatine alone.
Micronized creatine is simply creatine monohydrate with a reduced particle size. It has been claimed that micronized creatine is easier to mix with drinks and has a faster absorption rate than normal creatine monohydrate. Although a reduction in particle size enables creatine to be easier to dissolve in water, it does not change its overall solubility. Furthermore, studies have found that there is no reduction in side effects, or link between micronized creatine and physiological benefits over and beyond those of other commercially available creatine forms.
Although creatine consumption has been linked to side effects such as weight gain due to extra water retention to the muscle, muscle cramps, upset stomach, diarrhoea, dizziness and high blood pressure due to extra water consumption, this tends to be associated with taking high or excessive doses. In 2004, the European Food Safety Authority stated that “oral long-term intake of 3 g of pure creatine per day is unlikely to pose any health risks”. Furthermore, reports of damage to kidneys and liver have been scientifically disproved and usage only needs to be avoided in those who have been diagnosed with a pre-existing medical condition.
In summary creatine, in whatever form, is a safe and effective way to increase performance in high intensity sports and indirectly supports muscle growth. Preference for a specific type of creatine really comes down to whether you choose a specific form for the proposed added benefits, in terms of ease of digestion and the effective working dose. However, for many people, creatine monohydrate should always be the starting point as it is the most widely researched and supported to be effective.
