Creatine. The GOAT of sports nutrition supplements – studied, proven, and effective. Creatine has been around the block a few times since it was first discovered, way back in the mid-1800’s! And while supplementation wasn’t mainstream until the early 1990’s (thanks to the Barcelona Olympic Games), today it is undoubtedly one of the most popular ergogenic aids for sports performance [1].
Given it’s nearly 225 years of (known) existence, creatine, and creatine research has come a long way. Most notably, the evolution of different types of creatine. According to a 2022 publication, over 88 creatine-related compounds were listed in the PubChem database when you search for the word “creatine” [2]. And while not all 88 creatine-related compounds are commercially available, it just goes to show – the research is evolving, and scientists continue to hunt for the next big thing.
So, what forms of creatine are there? Which is best, and does it really matter? Read on to learn more!
Creatine Monohydrate
Creatine Monohydrate, the OG. The most researched and well-known form of creatine. Creatine monohydrate consists of a creatine molecule and water molecule and provides ~90% creatine by weight. Research has established that 99% of creatine monohydrate is either taken up by muscle tissue or excreted through the normal digestive process [3]. Because of its popularity, creatine monohydrate is the easiest to find and purchase as a single ingredient, and often the most cost effective.
One drawback is that creatine monohydrate powder has low solubility in water – which means it “doesn’t mix well”. This requires creatine powders to be consumed with large amounts of water. To improve solubility and enhance absorption, spinoffs, such as creatine anhydrous and micronized creatine, have been adapted to yield higher amounts of creatine per dose.
Creatine Anhydrous
Creatine anhydrous occurs when the water molecule of creatine monohydrate is removed through a drying process. Removing the water molecule increases the amount of creatine by weight to 100% [4].
Micronized Creatine
When creatine molecules undergo mechanical processing, micronized creatine is formed. Increasing the surface area of creatine molecules may improve water solubility and absorption [5].
READ MORE: The Power of Creatine – Pre Workout Ingredient Breakdown
Creatine Salts
Creatine is also pretty “basic” … on a pH scale. Combining creatine with and acid-like molecule, such as salts, increases the pH. This combination makes the creatine more soluble in water– resulting in improvements to absorption with a more efficient dose [2,6]. The following are the most common creatine salts you’ll find in the supplement isle:
Creatine Citrate
– Creatine citrate is a creatine molecule bound to citric acid.
Creatine Pyruvate
– Pyruvic acid is bound to creatine.
Creatine Hydrochloride
– Creatine hydrocholoride, or HCl, is another popular form of creatine, bound to hydrochloric acid. HCl is thought to have greater absorption and bioavailability when compared to other forms of creatine, boasting superior solubility in water, and requiring a lower dose for similar effects [7].
– Creatine HCl can be found in both pill and powder form.
GNC AMP Creatine HCl 189™
GNC conducted two performance studies, testing an innovative creatine technology, pairing creatine HCl with polyethylene glycosylate (PEG) to create the PEG-Creatine System™. With the addition of polyethylene glycosylate, muscle creatine uptake increased by 189% when compared to creatine monohydrate with the same exercise benefits, you’d expect – at a lower dose [8,9]!
READ MORE: GNC Product Series: A Deep Dive Into GNC AMP® Creatine HCl 189™
Other Forms of Creatine
These creatine’s are newer to the “scene” and require additional research to determine their effectiveness.
Creatine Nitrate
– A form of creatine where the creatine molecule is bound to a nitrate group. Nitrates have long been associated with providing a performance boost, by influencing nitric oxide production and exercise efficiency. The emerging exercise benefits reported with creatine nitrate look promising, though further research is required [10].
Buffered Creatine
– A patented form of creatine, KreAlkalyn® has been buffered to increase or “correct” pH levels. It combines creatine with an alkaline powder such as magnesium or bicarbonate [11].
Creatine Ethyl Ester
– Creatine ethyl ester is a chemically altered form of creatine, that claims to be more soluble, bioavailable, and efficient than creatine monohydrate [2].
Magnesium Chelated Creatine
– This form of creatine is bound to chelated magnesium because magnesium acts as a cofactor in energy production. Because magnesium decreases during exercise, combing it with creatine may provide a performance benefit and increase bioavailability [2].
And while I could go on and on and on…. to include MANY more forms of creatine and creatine powders – I’m going to stop here!
So which creatine form is best? Does one perform better than the other? The jury is still out. Because there has been SO MUCH work done on creatine monohydrate, it’s tough for other forms to “compete”. As of now, alternative forms perform just a well when compared to the OG. Perhaps that will change with ongoing work in the performance lab!
Best Creatine Supplements
So, creatine HCl vs monohydrate? Pill vs powder? With so many options to choose from, consider the following when perusing the supplement aisle:
1. Personal preference – do you prefer a powder or pill form to get in your creatine?
2. Performance Goals – if you’re new to creatine, perhaps you’re considering a loading phase followed by a maintenance dose. Creatine expert? Stick to your maintenance dose.
3. Mixology – do you plan on mixing creatine powder into your own pre-workout concoction? Maybe you’re looking for a pre-workout powder that already contains creatine or you’re interested in adding a little bit more.
4. Tolerance – some creatine users note stomach discomfort with certain forms so find one that feels right.
5. Cost – creatine monohydrate typically costs less than some of its fancy counterparts. Additional ingredients and technologies will increase the price. Liken it to driving a sports car vs driving a mini-van, or whatever floats your boat… or budget.
Finding creatine supplements is the easy part, choosing the best one is up to you! No doubt you’ll experience all the benefits this performance boosting ingredient has to offer! Thankfully, GNC has got you covered to achieve your fitness goals and help you Live Well.
References:
1. Butts J, Jacobs B, Silvis M. Creatine Use in Sports. Sports Health. 2018 Jan/Feb;10(1):31-34. doi: 10.1177/1941738117737248. Epub 2017 Oct 23. PMID: 29059531; PMCID: PMC5753968.
2. Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022; 14(5):1035. https://doi.org/10.3390/nu14051035
3. Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383. doi:10.1007/s00726-011-0874-6.
4. Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
5. Ali Zeinolabedini Hezave, Sarah Aftab, Feridun Esmaeilzadeh. Micronization of creatine monohydrate via Rapid Expansion of Supercritical Solution (RESS). The Journal of Supercritical Fluids, Volume 55, Issue 1, 2010, Pages 316-324. ISSN 0896-8446 https://doi.org/10.1016/j.supflu.2010.05.009.
6. Miller, D. W., Augustine, S., Robinson, D. H., Vennerstrom, J. L., & Wagner, J. C. (2013). Oral Bioavailability of Creatine Supplements. Nutrition and Enhanced Sports Performance, 395–403. doi:10.1016/b978-0-12-396454-0.00040-0
7. Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022; 14(5):1035. https://doi.org/10.3390/nu14051035
8. Fry, Andrew C.1; Parra, Mandy E.2; Cabarkapa, Dimitrije1. Supplemental Creatine Modified With Polyethylene Glycol Effectively Loads Skeletal Muscle With Lower Doses. Journal of Strength and Conditioning Research 35(5):p 1256-1261, May 2021. | DOI: 10.1519/JSC.0000000000003906
9. Herda TJ, Beck TW, Ryan ED, Smith AE, Walter AA, Hartman MJ, Stout JR, Cramer JT. Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output. J Strength Cond Res. 2009 May;23(3):818-26. doi: 10.1519/JSC.0b013e3181a2ed11. PMID: 19387397. https://pubmed.ncbi.nlm.nih.gov/19387397/
10. Joy, J.M., Lowery, R.P., Falcone, P.H. et al. 28 days of creatine nitrate supplementation is apparently safe in healthy individuals. J Int Soc Sports Nutr 11, 60 (2014). https://doi.org/10.1186/s12970-014-0060-9
11. Jagim AR, Oliver JM, Sanchez A, Galvan E, Fluckey J, Riechman S, Greenwood M, Kelly K, Meininger C, Rasmussen C, 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 Sep 13;9(1):43. doi: 10.1186/1550-2783-9-43. PMID: 22971354; PMCID: PMC3479057.