There are tons of creatine supplements on the market, including powders, pills, and gummies. These supplements use various forms of creatine (more on that later), and some contain other ingredients that aim to help you grow muscle, recover faster, or sharpen your focus in the gym. 

On one hand, having such a wide variety of options can be empowering. On the other hand, it can be a challenge to figure out which is right for you.

To narrow down the field to only the best of the best, our expert product testers tried dozens of creatine supplements ranging from standard powders to convenient capsules to flavorful gummies. We looked for creatine supplements that taste good, mix well (when applicable), use quality ingredients, contain enough creatine per serving, and are affordable. Along the way, we spoke with certified personal trainers and nutritionists for guidance. 

Below are our picks for the best creatine supplements for men. However, individuals of any gender can choose from this lineup with confidence.  

Disclaimer: While this article is intended for educational and informational purposes, it should not be viewed as a substitute for medical advice. Furthermore, we intend the term “men” to include all men, including trans men. However, we understand most research on this topic has focused on cis men (men who are not trans). When we reference gender-based research and nutritional recommendations, we will clarify by saying “cis men.” We encourage trans and nonbinary people of all genders to consult with a trans-competent nutritionist regarding their supplements and training needs.

The Best Creatine for Men in 2025:

• Best Creatine Monohydrate: Transparent Labs Creatine HMB
• Best Creatine for Athletes: Sports Research Creatine Monohydrate
• Best Creatine Gummies: Swoly Creatine Mono Gummies
• Best Value Creatine: Nutricost Micronized Creatine Monohydrate
• Best Flavored Creatine: Legion Recharge Post-Workout Creatine
• Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules
• Best Creatine for Muscle Growth: Gnarly Creatine

Best Creatine Monohydrate: Transparent Labs Creatine HMB

Transparent Labs Creatine HMB

4.5

• Price per serving: $1.67 (30 servings)
• Creatine per serving: 5g
• Ingredients: Creatine monohydrate 5,000mg, β-hydroxy β-methylbutyrate (HMB) 1,500mg, Bioperine (black pepper extract) 5mg, vitamin D 12.5mcg, natural flavors 1,000mg, citric acid 810mg, malic acid 805mg, stevia extract 300mg
• Certifications: Informed Choice certified, gluten-free, non-GMO, artificial sweetener and color-free
• Best For: Those after serious strength gains; those who don’t like unflavored creatine

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Transparent Labs Creatine HMB is our pick for the best creatine monohydrate because it contains 5 grams of it per serving, which is the researched-backed dose for improved athletic performance. “This dose is a great recommendation for the general population, but some sports nutrition recommendations recommend a dosage based on kilograms of body weight, so some individuals may require more than 5 grams to see a benefit,” says Anna Marie Clear, M.S., R.D., C.P.T.

This dietary supplement contains β-hydroxy β-methylbutyrate (HMB), which the body naturally produces when it breaks down the amino acid leucine. Although more studies are needed, some research suggests HMB promotes muscle growth. “Leucine is the primary amino acid that triggers muscle protein synthesis,” Clear explains.”HMB and leucine are very similar, but research shows HMB has no greater effect than leucine alone.” 

Transparent Labs also includes BioPerine, a derivative of black pepper that studies show increases nutrient bioavailability. “Bioperine may help enhance absorption of some nutrients, but research is limited on its impact alongside HMB and creatine,” says Clear.

Earning a perfect formulation score of 5 out of 5 stars, Creatine HMB also received high marks from our testing team for taste. Although it fell shy of another 5-star rating, this supplement earned a solid score of 4 out of 5 in this all-important category. 

Transparent Labs Creatine HMB comes in 13 flavors, including an unflavored version. This is a lot more flavor options than you’ll find in most creatine supplements and the most of any on our list. 

Pete Nastasi, C.P.T., C.S.N.C., tried this supplement. “I’ve tried both the Blue Raspberry and Strawberry Lemonade flavors, which are sweetened with stevia extract, and both tasted great,” he says. “I love having a flavored creatine supplement in the morning before my morning workout.” 

However, while Nastasi liked the flavor, other testers say this supplement has a slightly bitter taste, which they attribute to the BioPerine. 

“I tried Black Cherry and I wasn’t a huge fan of the taste of this one—it tasted a bit watered down, even with the right amount of water,” our product tester noted. “Some people may prefer this though!”

While another tester also noted some tartness due to the BioPerine, she’s still optimistic about the Tropical Punch flavor.

“I bought this at the end of winter but I’m looking forward to drinking it in the summer because I find something refreshing about it that I think will be nice during the hotter months,” she explained.

Best Creatine for Athletes: Sports Research Creatine Monohydrate 

Sports Research Creatine Monohydrate

4.9

• Price per serving: $0.28 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 
• Certifications: Informed Sport Certified, non-GMO, gluten-free
• Best For: People after the highest recommended dose of creatine, those who want a pure creatine supplement, budget shoppers

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We chose Sports Research Creatine Monohydrate as our top pick for athletes because it contains 5 grams of creatine per serving, which research shows is an optimal dose for muscle gain, muscle recovery, and overall improved athletic performance. For this reason, we rated the formulation a 5 out of 5. 

This creatine is also a great choice for athletes because it’s Informed Sport Certified—this third party tests for purity and banned substances. So, if you’re planning on competing in any events, you can feel good knowing this product is certified banned substance-free.

Another benefit of this supplement is that it uses micronized creatine. Micronized creatine is ground into finer particles than non-micronized so it dissolves much more easily in water. However, according to Nastasi, “micronized creatine is a bit of a marketing gimmick—it isn’t digested any better than standard creatine monohydrate.” 

Research supports Nastasi, as this 2022 study says there is “no evidence” that micronized creatine is more bioavailable than non-micronized creatine.  

However, using micronized creatine does contribute to excellent solubility. Our tester showed no hesitation giving Sports Research Creatine Monohydrate a 5-star rating in this category. 

“If you didn’t tell me there was creatine in this water I wouldn’t know—it’s truly tasteless and mixes easily,” our tester reported.

Unfortunately for your taste buds, this supplement only comes in an unflavored version. However, while some creatine powders can have a bitter aftertaste, this one doesn’t. 

“It tastes just like water,” our tester noted. One thing to consider about this creatine supplement is that it only comes as a powder. If you prefer creatine capsules (or a flavored powder), you’ll want to look elsewhere.

Related: The Best Pre-Workouts

Best Creatine Gummies: Swoly Creatine Mono Gummies

SWOLY Creatine Mono Gummies

4.3

• Price per serving: $1 (30 servings)
• Creatine per serving: 4g
• Ingredients: Creatine monohydrate 4g, sucrose, dextrose, pectin, maltodextrin, natural and artificial flavors, fruit and vegetable juice, stearic acid, citric acid, carnauba wax 
• Certifications: Third-party tested, gluten-free
• Best For: People who want a creatine gummy

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If you don’t like measuring out and mixing powders, you’re in luck. Swoly Creatine Mono Gummies are ideal for athletes on the go who don’t want to carry around an additional shaker bottle for their creatine. 

Although they only come in one flavor (Strawberry), Swoly knocked it out of the park from a taste perspective, earning a perfect score of 5 out of 5 from one of our most experienced product testers. 

“These are dangerously delicious — like, need-to-make-sure-my-child-doesn’t-find-these-or-she-will-eat-them all kind of delicious,” our tester eloquently described. “They remind me of the BEST fruit snacks.” 

Concerned about the texture? No need to worry about that, either. Our product tester also gave Swoly a 5-star rating for swallowability. 

“Super easy and delicious. I’d eat these every day,” she noted. 

As much as our tester enjoyed chowing down on these creatine gummies, be aware that one serving is five gummies, which can be a lot for some people. Plus, one serving only contains 4 grams of creatine monohydrate, which is a little shy of our preferred dosage of 5 grams. Our R.D. reviewer, Anna Marie Clear, notes that “larger individuals may need to take more of these gummies to get their research-backed dose of 0.1 grams of creatine per kilogram of body weight.” 

If that’s you, you may want to opt for a different option, since taking more than five gummies could “lead to GI symptoms because of the added sugar and gums,” she says. 

Unlike some other creatine supplements on this list, Swoly gummies contain more than a few added ingredients, including artificial ingredients. They also have 15 calories per serving and 2.5 grams of added sugar per serving from sucrose, dextrose, and maltodextrin. 

As a result, we give the formulation 4 out of 5 stars since we prefer 5 grams of creatine monohydrate per serving and the added sugar may not align with some consumers’ dietary preferences. 

Although Swoly says these gummies are third-party tested, there’s no information about through which organization. As a result, we could only give 3 out of 5 stars in this category.

Best Value Creatine: Nutricost Micronized Creatine Monohydrate

Nutricost Micronized Creatine Monohydrate

4.3

• Price per serving: $0.20 (100 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate
• Certifications: Third-party tested, gluten-free, non-GMO
• Best For: Those who want flavors, budget shoppers

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If you’re looking for a budget-friendly creatine supplement, you can’t do much better than Nutricost. At just $0.20 per serving, this supplement is the cheapest on our list. But cheap doesn’t equate to low-quality—Nutricost creatine is third-party tested, which is something you typically only find in more expensive supplements. 

However, there’s a caveat. 

“This company does not elaborate on its third-party testing,” Clear says. “It’s hard to determine the brand’s safety without a detailed explanation of its testing process.”

Although we docked a few points for the lack of transparency in third-party testing by giving 3 out of 5 stars, Nutricost earned a perfect formulation score. 

“It’s recommended to take 3-5 grams of creatine daily to enhance athletic performance, and Nutricost provides 5 grams daily, ensuring your muscle cells remain saturated,” says registered dietitian Perry Nix. 

Our product tester reported no adverse side effects when taking Nutricost. In fact, he was pleasantly surprised that he didn’t experience any bloating like he did with other creatine products.

Another benefit of this creatine supplement is that it comes in five flavor options, which is more than most brands offer for creatine supplements. Flavors include Blue Raspberry, Fruit Punch, Pineapple Mango, Watermelon, and Unflavored. However, these flavors are sweetened with sucralose, which research shows may cause gut issues in some people when consumed in high doses.

One of the few knocks against this budget-friendly creatine is its solubility; or potentially, the lack thereof. Our tester only gave it 3 out of 5 stars, noting that “it settles quite a bit.” 

Amazon reviewers are pleased with this product, giving it 4.6/5 stars overall. Many praise its lack of additional ingredients and effective formula. “It has made a significant positive impact on my workout performance and recovery,” says Amazon reviewer Kurt. However, a few reviewers mention finding pieces of plastic in their containers, which is something to watch out for.

Best Flavored Creatine: Legion Recharge Post-Workout

LEGION Recharge Post-Workout Creatine

3.8

• Price per serving: $1 (60 servings)
• Creatine per serving: 5g
• Ingredients: Micronized creatine monohydrate 5g, L-carnitine L-tartrate 2.1g, corosolic acid 10.5g, natural flavors, stevia, calcium silicate, citric acid, red beet powder (for color; found only in fruit punch, watermelon, and strawberry lemonade flavors)
• Certifications: Labdoor tested for sport, made in an NSF-certified facility
• Best for: Those who want flavors

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Some unflavored creatine tastes chalky and a little bitter (no bueno!). If you drink your creatine with water, a flavored option like Legion Recharge should suit your taste buds better. Legion offers this supplement in six flavors, which although not as vast as Transparent Labs’ variety, taste better, according to customers and our team of experts.

Our product tester tried the Strawberry Lemonade flavor, giving it a perfect 5-out-of-5 rating for taste. 

“It’s pretty sweet but also tart. I really liked it” she noted. 

Many customers on Amazon attest to how good Legion’s flavors are, with a few noting that Strawberry Lemonade and Fruit Punch are particularly good. However, some reviewers mention the Unflavored version has an unpleasant, bitter flavor.

One thing you won’t have to worry about with Recharge is solubility. Our tester reported the power dissolved perfectly with no clumps or sediment at the bottom of her shaker cup, leading to another 5-out-of-5 rating.

Similarly, we’re also big fans of the formulation. Legion Recharge has a research-backed dose of 5g of creatine per serving. The creatine is micronized, which means it’s been processed to be finer. Legion says this makes it easier to blend and less likely to cause an upset stomach. However, our R.D. reviewer Anna Marie Clear notes, “While micronized creatine monohydrate is processed to be finer, the research does not support the micronized version to be more bioavailable.”

Legion Recharge also contains 2.1 grams of L-carnitine in each serving, which helps the body convert fat into energy, and 10.5 grams of corosolic acid, which research shows helps regulate blood sugar.

Unfortunately for budget-conscious shoppers, Recharge is one of the more expensive options on this list, checking in at $1.33 per serving. As a result, we could only give it 1.5 out of 5 stars for price. So, if you’re on a tight budget, you may want to go with something like Nutricost.

Related Post: The Best Non-Stim Pre-Workouts

Best Creatine Pills: Optimum Nutrition Micronized Creatine Capsules

Optimum Nutrition Micronized Creatine Capsules

3.8

• Price per serving: $0.60 (for two capsules)
• Creatine per serving: 2.5g
• Ingredients: Creatine monohydrate
• Certifications: Banned Substance Tested (not certified for sport)
• Best For: Athletes on-the-go

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If you don’t like the taste of creatine powder or find it a pain to mix, Optimum Nutrition Micronized Creatine Capsules are a convenient and tasteless alternative. Plus, a bottle of these capsules will take up less room in your gym bag than a tub of creatine powder. 

Optimum Nutrition offers three sizes: 100 capsules for $30 ($0.60/serving), 200 capsules for $50 ($0.50/serving), or 300 capsules for $69 ($0.46/serving). Optimum Nutrition recommends you take two capsules twice daily since one serving (two capsules) only contains 2.5 grams of creatine. 

That may not be a deterrent for some folks, but our team docked a few points off the formulation, giving Optimum Nutrition 3 out of 5 stars in this key category. 

“You can always double the intake, but four pills is a lot and makes the serving size much more expensive,” our product tester noted. 

Furthermore, our R.D. reviewer Anna Marie Clear notes: “A larger athlete (ie. 100 kilograms) would need to take eight capsules (10 grams of creatine) in order to meet the 1 gram per kilogram of body weight recommendation.” So if you’re a bigger person, you may want to opt for a powder that’s easier to take more of. 

These capsules have a simple ingredient list: creatine monohydrate, gelatin, and magnesium stearate. Magnesium stearate and gelatin form the capsule. Gelatin is an animal product, so these supplements are not vegan.

As for how easy they go down? Our product tester rated the swallowability 5 out of 5 stars. 

“They are tasteless aside from a slight gelatin flavor,” he says. “And the pills are a bit large—about 1 inch long—but I didn’t have trouble swallowing them.”

Best Creatine for Muscle Growth: Gnarly Creatine

Gnarly Creatine

4.4

• Price per serving: $0.61 (90 servings)
• Creatine per serving: 5g
• Ingredients: CreaPure® creatine monohydrate
• Certifications: NSF Certified for Sport, NSF Content Certified
• Best For: Those competing in athletic competitions; people who want the most widely studied form of creatine

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If you’re trying to achieve some gnarly gains, you can’t go wrong with an affordably priced supplement made with the most widely used brand of creatine. Experts consider CreaPure®, a branded form of creatine monohydrate, the gold standard for purity and effectiveness. Nastasi agrees: “It’s manufactured in Germany and is super pure, so from a purity perspective it’s no. 1.” 

Gnarly is the only supplement on our list with this form of creatine. Each serving contains 5 grams of 100% CreaPure® creatine monohydrate, putting it ahead of the class and leading to a formulation score of 5 out of 5 stars. This research-backed dose can help support your physique-building efforts, as combining creatine supplementation with adequate resistance training is shown to be an effective muscle growth strategy.

In addition, Gnarly Creatine is NSF Certified for Sport and NSF Content Certified. This means it’s third-party certified to be pure and free from banned substances. This is great news for athletes who compete in drug-tested athletic competitions, since testing positive for banned substances, even if they’re consumed by accident, can lead to disqualification. So, if you’re an aspiring bodybuilder looking to pack on as much muscle as possible, you don’t have to worry about any issues with Gnarly.

“NSF Certified for Sport also indicates this supplement has undergone label claim testing (so the label is accurate) and contaminant testing for heavy metals, microbes, and pesticides,” says Clear. “This may be the most pure option on this list,” she adds.

While Gnarly earned a perfect third-party testing rating, it didn’t live up to our standards for solubility, leading to a disappointing score of 3 out of 5 stars. 

“It doesn’t mix very well and settles quite a bit,” our product tester noted. “I usually end up stirring it several times while I take it.”Many Amazon reviews echo similar sentiments, so if you’re searching for a smooth sipping experience, consider an alternative like Sports Research.

Other Creatine Supplements We Tested

Our team tested dozens of other creatines to come up with this list, with many of us relying on some form of this popular supplement for years. However, not every creatine product could make our list, so here are some honorable mentions that didn’t quite make the cut: 

• Muscle Feast Creapure Creatine: Produced in Germany and distributed by partners like Proteinfactory and BPN, this branded creatine monohydrate is touted to be high-quality. Yet upon closer inspection, there isn’t anything special about this product that separates it from another micronized creatine monohydrate. 
• Cellucor Cor-Performance Creatine Monohydrate: Another micronized creatine monohydrate powder at an affordable price point of less than 50 cents per serving. We’d call this a solid runner-up for sure. (We also love Cellucor’s C4 pre-workout.))
• Ghost Creatine: Although Ghost Creatine contains 5 grams of a branded type of creatine monohydrate and other ingredients that support increased muscle size and strength, the strong formulation wasn’t enough to overcome the expensive price per serving ($1.50).
• RedCon1 Tango Creatine: As one of the better-known sports nutrition brands, RedCon1 makes some solid products. However, while our tester enjoyed the effects of Tango Creatine, the high price tag precluded us from putting it on this list. 
• Swolverine Creatine Monohydrate: Similar to RedCon1 Tango, this unflavored creatine supplement missed the cut since we found more affordable options.

How We Picked and Tested the Best Creatine for Men

Our team has tried more than 43 creatine supplements in total, with more added on the regular. We evaluate each supplement for the following factors:

• Taste: If the creatine was flavored, did we enjoy the taste and think it was true to the advertised flavor? If it was unflavored, did we notice any bitter or unpleasant taste?
• Mixability: We mixed each creatine with the recommended amount of water. We noted whether or not it stayed mixed or settled to the bottom of the glass. We considered how long it took to mix and how long it stayed mixed. For gummies, we assess how easily it chews and goes down.
• Dosage: Although dose may vary by user, we looked for supplements with the general sports nutrition recommendation of 3–5 grams of creatine per serving.
• Form of Creatine: Almost every option on this list uses creatine monohydrate, which is the most widely researched form of creatine. 
• Price: We chose supplements that deliver results at an affordable price.
• Third-Party Testing: We looked for supplements with certifications like NSF-Certified Safe for Sport or Banned Substance free. We also looked for certifications like gluten-free, non-GMO, and vegan to suit a range of diets and preferences.

How to Choose the Best Creatine for You

There are a few key factors you’ll want to consider when choosing a creatine supplement.

Creatine per Serving

Research shows the most efficacious dose of creatine is between 3 and 5 grams for most individuals. Look for supplements with servings within this range if you’re looking for maximum benefits, including increased muscle mass, faster recovery, and improved exercise capacity. Remember, larger individuals may require more creatine for maximum benefits—0.1 grams per kilogram of body weight is the research-backed recommendation.

Other Ingredients

Some supplements have additional ingredients to bolster the product’s effectiveness. Transparent Labs, for example, includes HMB, which some research shows promotes muscle growth, though more research is needed. Legion includes L-carnitine, which research shows helps metabolize fat into energy. Consider your goals and whether or not you want a pure creatine supplement or one with other athletic performance-enhancing ingredients. 

“I highly recommend collaborating with a sports dietitian to find the most optimal supplement for you based on your personal health, athletic, or physique goals and to ensure you are consuming an appropriate dosage from a safe and high-quality supplement,” says Anna Marie Clear, our expert reviewer and R.D.

Fillers and Additives

Some creatine supplements use artificial ingredients and fillers to help improve taste and mixability. While many of the products on our list contain creatine as their sole ingredient, some, like Swoly gummies, use some artificial ingredients. Consider whether or not it’s important for your supplement to be completely pure.

Third-Party Testing

Third-party testing is the best way to ensure that your supplement’s ingredients are pure and match what’s on the label. Supplements are not regulated by the FDA, so third-party testing gives consumers confidence in their products. 

“It is also especially important to consider third-party testing for sport certifications from either Informed Sport or NSF Certified for Sport if you are a collegiate or professional athlete or if you are looking to compete in a weightlifting, bodybuilding, or other fitness competition to ensure you are consuming supplements free from banned substances,” says Clear. 

What is Creatine and How Does It Work?

Creatine phosphate (CrP) is a compound made of three amino acids: arginine, glycine, and methionine. The body produces creatine naturally in the liver, kidneys, and pancreas, with about 95% of it found in skeletal muscle. “Through diet, creatine is found primarily in red meat and seafood, however, to get an extra creatine boost, a creatine powder or pill supplement can help,” says personal trainer and strength coach Will Duru.

Creatine supplies energy to muscles through the phosphocreatine system. “Creatine helps in the production of ATP (adenosine triphosphate)—the compound that provides energy to bodily processes such as muscle contraction,” nutritionist Rob Hobson says. “Creatine can help with the production of ATP during maximum-effort exercises, such as sprints or intense muscular effort lasting between five and 10 seconds. It can also help recovery between exercise bouts.” 

Hobson says creatine can improve performance in sports involving repeated sprints, such as rugby or football, and high-intensity bursts, like track or swim sprints. “Creatine can also help you train harder through being able to do more work over a series of training sets,” he adds.

As a certified personal trainer, former rugby player, and longtime lifter, I can attest to the impact that creatine has on both performance and recovery. It’s been a staple in my supplement stack for years, and despite myths about unwanted weight gain and water retention, I’ve never experienced those side effects.

Benefits of Creatine

As the most-researched supplement on the market, creatine has long been utilized by everyone from professional athletes to strength training enthusiasts to casual lifters. Let’s explore some of the positive potential effects of creatine supplementation:

May Improve Athletic Performance

“Research shows creatine supplementation helps muscle performance throughout a number of activities including soccer training, weight training, plyometric training, and even canoe training,” says Duru. Interestingly, this study also showed that muscle power output and muscle strength still increased with creatine supplementation, even when research subjects didn’t do any exercise. This is in comparison to subjects who took a placebo supplement.

“There are lots of studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance. This is due to the role it plays in energy production and its ability to increase ATP availability during short bursts of intense activity,” says nutritionist Rob Hobson.

Can Help Increase Muscle Mass

Want to build muscle? Creatine could be your go-to. “Creatine supplementation is often used to increase muscle mass. It can draw more water into your muscle cells, creating a cell volumization effect that may promote muscle growth,” says Hobson. “Additionally, creatine can enhance the effects of resistance training by increasing total muscle mass and strength gains.”

According to a 2023 meta-analysis on the effects of creatine supplementation combined with resistance training, this protocol can promote “a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body.” 

Duru says for maximum muscle-building results, creatine loading can help. “The first time you take creatine, take around 20 to 25 grams of creatine every day for up to a week, broken up into 5-gram servings across the day. Then drop to the recommended 3 to 5 grams the day after this.” 

Clear adds: “If you are looking to initiate creatine supplementation with a loading dose of 20 grams per day, I recommend breaking this large dosage into smaller servings throughout the day to minimize gastrointestinal distress (i.e., diarrhea).”

Can Promote Faster Athletic Recovery

Recovery is key when training. Not only does it help you avoid injury, but a speedier recovery means we can get back to exercise quicker. Research shows creatine supplementation may reduce recovery time between spurts of intense exercise by reducing muscle damage. 

Can Help Reduce Muscle Aches

Although supplementing with creatine does not entirely prevent muscle damage, studies show creatine reduces the immediate muscle damage that occurs after resistance training.

May Enhance Cognition

Studies show creatine can benefit brain function. “Creatine supplementation may have a beneficial effect on brain function, as the brain requires a significant amount of ATP for normal operation. It may be particularly beneficial in tasks requiring speed and quick thinking,” says Hobson.

May Improve Muscle and Bone Density

Creatine supplementation is also important for overall health and wellness as you age. According to a 2021 study led by renowned creatine researcher Dr. Darren Candow, one year of creatine supplementation and resistance training had favorable effects on bone area and muscle density in older adults. This included both male and female participants, suggesting no differences between sex when it comes to creatine’s impact. 

What Are The Different Types of Creatine?

Not all creatine is created equal. In fact, there are multiple forms. Here’s a brief overview of the different types of creatine so you understand what to look for and what might suit you best. 

Creatine Monohydrate

Creatine monohydrate consists of creatine paired with a water molecule. As nutritionist Rob Hobson notes, this is the most research-backed form of creatine, and it’s typically the primary form used in most of the best-selling supplements in this category.

Micronized Creatine Monohydrate

“Micronized creatine is processed to create smaller particles than the standard creatine powder,” Hobson says. “The intention of micronized creatine is to improve its solubility and absorption in the body so creatine is then used up by muscles more quickly.”

Creatine Ethyl Ester

In this form, creatine is bound to ester salts, which some studies show makes the creatine more easily absorbed within the body. However, research shows creatine ethyl ester is not as effective as monohydrate.

Creatine Nitrate

Creatine nitrate is derived from the same molecule as creatine monohydrate but with a nitrate added. Some studies suggest creatine nitrate is more bioavailable than monohydrate, but results are mixed and more research is needed. Currently, creatine nitrate is only approved by the FDA at a daily dose of 750 milligrams per day.

Buffered Creatine

This type of creatine is normally manufactured with added alkaline, so it has a higher pH than regular creatine monohydrate. However, research shows there is little difference between buffered creatine and creatine monohydrate when it comes to training gains.

What Is a Creatine Loading Phase?

A creatine loading phase involves taking a higher dose of creatine, typically between 20 and 25 grams, for up to a week, according to Duru. He recommends reducing to a dose of 3 to 5 grams a day after a week.

“A lot of people do a creatine loading phase to fully saturate the muscles when they first start taking creatine, and this can potentially speed up the benefits by a few days,” says Pete Nastasi, CPT, CSNC. “But if you take more than two to three days off from creatine, it’s likely that your creatine stores will go back down to baseline and you might want to do another loading phase,” he says. “That’s why I suggest people take it every day.”

Studies show creatine loading phases (e.g. 20 grams per day for five to seven days) can help increase muscle creatine storage by 10 to 30 percent. However, creatine loading phases aren’t necessary. Studies show that long term, you can achieve the same effects without a loading phase. But if it’s speed you’re after, loading phases are a safe and effective way to quickly improve gains.

Is Creatine Safe?

Studies show creatine supplementation is safe in both the short and long term for healthy individuals. Healthy people can safely take up to 30 grams per day for up to five years. However, as we’ll explain below, those with certain health conditions should avoid creatine supplements.

Precautions When Taking Creatine

“Since creatine is a safe supplement, there aren’t many precautions to take beyond sticking to the recommended dosage,” says nutritionist Rob Hobson. “Like all supplements, figure out if it is really necessary to suit your performance goals, as there is little point in taking it if it is not. If you are training for a marathon then it’s not really going to be of use to you but if you are looking to build more muscle and become stronger, then it’s a good choice.”

Who Should Avoid Creatine

Creatine works for most people, but those with certain pre-existing health conditions should avoid it. “Anyone with pre-existing kidney or liver conditions or impaired function should avoid creatine,” says Hobson. Experts say creatine supplements may prevent those with kidney or liver problems from producing their own creatine. “Anyone taking medications affecting kidney function should avoid creatine or speak to their GP first. This might include blood pressure medication or non-steroidal anti-inflammatory drugs on a regular basis,” Hobson adds.

Hobson also advises against creatine supplementation for those younger than 18. “With adolescents, while the research suggests it may be okay for this age group, I avoid recommending it as the long-term effects are not fully understood yet,” he says.

Best Creatine for Men: Final Thoughts

While myths exist about water retention, cramping, and even its legality, creatine is one of the most researched-backed supplements. If you’re a dedicated lifter looking to enhance your muscle gains, improve your performance in activities requiring short bursts of energy, or hasten your recovery, you shouldn’t hesitate to add one of the options from our list to your stack. 

All you have to decide is whether you prefer a powder, pill, or gummy and you’ll be well on your way to unlocking the benefits of this uber-popular supplement. 

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Creatine is so popular among gym-goers because it’s one of the few supplements with seemingly endless science behind it. It’s arguably the most proven and data-supported supplement out there, especially when it comes to supporting strength and hypertrophy gains. So it can help you lift heavier and pack on muscle. Who could ask for more? Here’s a closer look at how to use creatine to maximize those tantalizing results.

Creatine Monohydrate

• Creatine Benefits
• How to Take Creatine
• Potential Side Effects

What is Creatine and How Does It Help?

In recent decades, creatine has gained considerable popularity as a dietary supplement among athletes and fitness enthusiasts. (1)(2)(3)

Creatine is a naturally occurring compound found in the body, and it’s also found, in relatively small amounts, in everyday foods like beef, chicken, and eggs. The benefits of creatine supplementation have been extensively studied over the years. Caution: There’s some scientific discussion ahead, but it’ll all make sense by the end.

Creatine is synthesized from the amino acids glycine and arginine in the liver, pancreas, and kidneys. Once synthesized or consumed, creatine is primarily stored in your muscles as phosphocreatine (PCr).

One of the fundamental ways creatine functions in your body is by aiding in the production of adenosine triphosphate (ATP) — the primary source of energy for cellular processes. During high-intensity exercise, such as weight lifting or sprinting, the demand for ATP increases. However, ATP stores are limited and they deplete rapidly. This is why intense exercise can only be sustained for so long.

That’s where creatine comes into play. It “donates” its high-energy phosphate group to adenosine diphosphate (ADP), converting it back into ATP through a process called phosphorylation. This replenishes the ATP stores, allowing muscles to continue contracting forcefully and perform at a higher intensity for longer periods. (4)(5)(6)(7)(8) In a nutshell, this powerhouse supplement gives you the edge needed to push harder in the gym.

Muscle Growth and Volume

Creatine also plays a vital role in promoting muscle growth and increasing muscle volume. When creatine is ingested, it leads to an increase in creatine stores within your muscles. This increased creatine availability enhances cellular hydration by drawing water into the muscle cells. Consequently, muscles appear fuller and larger, contributing to a more pronounced muscular appearance. (9)(10)(11)(12)(13)

This is why you’ll likely see the scale go up a little bit within your first few weeks of taking creatine. You are “retaining water,” but in a good way. The water is enlarging your muscle cells, not your love handles like after a salty Chinese buffet.

Furthermore, creatine supplementation has been shown to stimulate protein synthesis — the process by which new muscle tissue is built. It also reduces muscle protein breakdown, aiding in the preservation of existing muscle mass. This dual action of promoting muscle protein synthesis and inhibiting protein breakdown creates an anabolic environment that supports muscle growth and development.

Improved Exercise Performance

Creatine has consistently demonstrated its ability to enhance exercise performance across a wide range of activities. By increasing the availability of ATP, creatine supplementation allows for improved strength, power, and endurance during high-intensity, short-duration activities.

Athletes engaged in activities such as lifting weights, running, and jumping may benefit from creatine supplementation due to its potential to increase performance in explosive movements.

Additionally, creatine has shown positive effects on repeated bouts of high-intensity exercise with short recovery periods, like interval workouts or circuit training. Creatine helps to replenish ATP stores more rapidly, reducing fatigue and enabling athletes to maintain their performance during successive bouts of intense exercise.

Neuroprotective Effects

Beyond its benefits for physical performance, this “meathead” supplement is also good for your brain. Creatine is actively transported into the brain, where it acts as an energy buffer, providing neurons with a readily available source of ATP. (14) This energy support may help protect brain cells against damage and improve overall brain function. (15)(16)

Furthermore, studies have indicated that creatine supplementation might have potential therapeutic applications for neurodegenerative conditions such as Parkinson’s disease, Alzheimer’s disease, and Huntington’s disease. (17) While more research is needed in this area, the neuroprotective properties of creatine are promising and warrant further exploration.

Some research has also indicated that low creatine levels may correlate with higher rates of depression and anxiety, especially in vegetarian/vegan populations which are typically lacking in creatine from food sources. (18)

How to Take Creatine

When it comes to selecting a creatine supplement, there are several options available. The most common and well-researched form is creatine monohydrate. It’s the most cost-efficient, highly effective, widely used, and most thoroughly researched form of creatine.

In fact, creatine monohydrate has the ability to fully saturate your muscles. More expensive forms of creatine — creatine hcl, creatine ethyl ester, etc. — can range from being “as good as monohydrate” to simply worse, despite promising to saturate your muscles more than monohydrate. This claim is just not possible. Creatine monohydrate already fully saturates your muscles efficiently. There’s not a “more efficient” form available.

While creatine monohydrate is still a relatively inexpensive supplement, its price has increased in recent years due to popularity. Your best bet is to buy it in bulk when possible and avoid proprietary blends — pure micronized creatine monohydrate is all you need. That’s the form that is most commonly studied in research.

Loading Phase vs. Maintenance Phase

To quickly saturate your muscles with creatine, a “loading phase” is often recommended. During this five to seven-day period, take 20 grams of creatine monohydrate per day, divided into four equal doses of five grams each. This loading phase allows your muscles to reach maximum creatine levels and deliver optimal results more rapidly.

After the loading phase, switch to a maintenance dosage of three to five grams per day. It’s essential to note that creatine has been shown to be safe for long-term use, so there is no need to “cycle” on and off by stopping use of the supplement for several weeks (or months) at a time. (19)

Keep in mind that you can simply start with a maintenance phase to get your muscles fully saturated within three to four weeks and still end up with the same net benefits. This option is better for those who might potentially experience GI distress from the relatively high daily dosing involved with creatine loading.

Hydration and Timing

Creatine works best when the body is adequately hydrated. Therefore, it’s crucial to drink plenty of water throughout the day, every day, when supplementing with creatine. Aim to consume at least 8-10 glasses of water daily — at least 64 ounces per day — and always take it with water. No “dry scooping” like your favorite fitfluencer slamming a pre-workout.

Timing is also an important consideration. While creatine can be taken at any time during the day, consuming it post-workout may provide additional benefits. Most research finds this to be the optimal time because your muscles are highly sensitive to insulin, allowing them to absorb more nutrients and water. This is why it’s ideal to take creatine with your post workout meal. (20)

If you prefer to take it at another point in the day for convenience, that is fine too. Consistency to keep your muscles fully saturated is most important, which leads to the next point: If you exercise regularly, be sure to take creatine daily even on your rest days. There are still non-exercise related benefits to taking creatine, including brain health and cognitive function as explained earlier.

Potential Side Effects

As with any supplement, it’s essential to monitor your progress and be aware of any potential side effects. The most common side effect of creatine supplementation may include mild gastrointestinal distress. However, this side effect is typically minimal and temporary. Reducing the daily dose often resolves the issue.

If you do notice GI distress: don’t do a loading phase, be sure you’re taking micronized creatine (which dissolves more thoroughly and may digest easier), and take creatine with a meal. Overall though, GI distress is relatively rare.

Some people claim water retention as another side effect, but this is actually a good thing. It shows that creatine is working and being absorbed into your muscle stores. The scale going up when initially taking creatine is affirming, especially if you’re already carrying a degree of muscle mass.

The more muscled you are, the more water your body should absorb. If you are not gaining any weight after beginning creatine use, it’s likely not as detectable or you simply don’t yet have significant muscle mass to benefit from the muscle-related benefits.

Lastly, hair loss is another commonly touted side effect, but this is more fear-mongering than reality. In the decades of creatine research, there has only been one study on this — rugby players taking creatine experienced higher levels of DHT, an androgen that potentially increases hair loss. (21)

However, it’s understandable that this androgen is higher to explain the benefits of creatine. Intense exercise, itself, can increase DHT levels. Not to mention, the high-level rugby players in the study could have potentially been taking additional supplements, or performance enhancing substances, which could provide a more significant underlying cause.

There has never been research showing creatine directly impacting hair loss. Anecdotally, I’ve never encountered this either even after working with hundreds of male clients taking creatine.

Research generally finds creatine has a great safety profile. (22) If you have any underlying medical conditions, it’s crucial to consult with your healthcare provider before starting creatine supplementation (or any supplementation, for that matter). They can provide personalized advice based on your potential individual circumstances.

That being said, creatine supplementation will raise creatinine levels in your bloodwork, which might worry your doctor a bit if they don’t lift and aren’t aware that elevated creatinine levels are not, on their own, an indicator worth ringing any alarm bells. (22) All your other metrics should be relatively unchanged though.

Creatine – Simply the Best for Body and Mind

Creatine is a remarkable compound with myriad benefits. By enhancing ATP production, promoting muscle growth, and improving exercise performance, creatine has become one of the most widely-used supplement in the sports and fitness communities. Its potential neuroprotective properties further contribute to its growing significance in scientific research. However, it is crucial to approach creatine supplementation responsibly, adhering to recommended dosages and seeking professional guidance when necessary. But outside of rare exceptions, most people can and should plan on taking it until they join the big gym in the sky, so put a permanent spot for creatine monohydrate in your budget.

References

1. Baker, J. S., McCormick, M. C., & Robergs, R. A. (2010). Interaction among Skeletal Muscle Metabolic Energy Systems during Intense Exercise. Journal of nutrition and metabolism, 2010, 905612. https://doi.org/10.1155/2010/905612
2. Cholewa, J., Trexler, E., Lima-Soares, F., de Araújo Pessôa, K., Sousa-Silva, R., Santos, A. M., Zhi, X., Nicastro, H., Cabido, C. E. T., de Freitas, M. C., Rossi, F., & Zanchi, N. E. (2019). Effects of dietary sports supplements on metabolite accumulation, vasodilation and cellular swelling in relation to muscle hypertrophy: A focus on “secondary” physiological determinants. Nutrition (Burbank, Los Angeles County, Calif.), 60, 241–251. https://doi.org/10.1016/j.nut.2018.10.011
3. Kaviani M, Shaw K, Chilibeck PD. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. International Journal of Environmental Research and Public Health. 2020; 17(9):3041. https://doi.org/10.3390/ijerph17093041
4. Branch J. D. (2003). Effect of creatine supplementation on body composition and performance: a meta-analysis. International journal of sport nutrition and exercise metabolism, 13(2), 198–226. https://doi.org/10.1123/ijsnem.13.2.198
5. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
6. Engelhardt, M., Neumann, G., Berbalk, A., & Reuter, I. (1998). Creatine supplementation in endurance sports. Medicine and science in sports and exercise, 30(7), 1123–1129. https://doi.org/10.1097/00005768-199807000-00016
7. Cooper, R., Naclerio, F., Allgrove, J. et al. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr 9, 33 (2012). https://doi.org/10.1186/1550-2783-9-33
8. Stares, A., & Bains, M. (2020). The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. Journal of geriatric physical therapy (2001), 43(2), 99–112. https://doi.org/10.1519/JPT.0000000000000222
9. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
10. Farshidfar, F., Pinder, M. A., & Myrie, S. B. (2017). Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action. Current protein & peptide science, 18(12), 1273–1287. https://doi.org/10.2174/1389203718666170606105108
11. Burke, D. G., Candow, D. G., Chilibeck, P. D., MacNeil, L. G., Roy, B. D., Tarnopolsky, M. A., & Ziegenfuss, T. (2008). Effect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adults. International journal of sport nutrition and exercise metabolism, 18(4), 389–398. https://doi.org/10.1123/ijsnem.18.4.389
12. Willoughby, D. S., & Rosene, J. M. (2003). Effects of oral creatine and resistance training on myogenic regulatory factor expression. Medicine and science in sports and exercise, 35(6), 923–929. https://doi.org/10.1249/01.MSS.0000069746.05241.F0
13. Saremi, A., Gharakhanloo, R., Sharghi, S., Gharaati, M. R., Larijani, B., & Omidfar, K. (2010). Effects of oral creatine and resistance training on serum myostatin and GASP-1. Molecular and cellular endocrinology, 317(1-2), 25–30. https://doi.org/10.1016/j.mce.2009.12.019
14. Avgerinos, K. I., Spyrou, N., Bougioukas, K. I., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental gerontology, 108, 166–173. https://doi.org/10.1016/j.exger.2018.04.013
15. Dolan, E., Gualano, B., & Rawson, E. S. (2019). Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. European journal of sport science, 19(1), 1–14. https://doi.org/10.1080/17461391.2018.1500644
16. RAWSON, ERIC S.1; VOLEK, JEFF S.2. Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance. Journal of Strength and Conditioning Research 17(4):p 822-831, November 2003.
17. Bakian, A.V., Huber, R.S., Scholl, L. et al. Dietary creatine intake and depression risk among U.S. adults. Transl Psychiatry 10, 52 (2020). https://doi.org/10.1038/s41398-020-0741-x
18. Bender, A., Klopstock, T. Creatine for neuroprotection in neurodegenerative disease: end of story?. Amino Acids 48, 1929–1940 (2016). https://doi.org/10.1007/s00726-015-2165-0
19. Kreider, R. B., Melton, C., Rasmussen, C. J., Greenwood, M., Lancaster, S., Cantler, E. C., Milnor, P., & Almada, A. L. (2003). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Molecular and cellular biochemistry, 244(1-2), 95–104.
20. 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, 36. https://doi.org/10.1186/1550-2783-10-36
21. van der Merwe, J., Brooks, N. E., & Myburgh, K. H. (2009). Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 19(5), 399–404. https://doi.org/10.1097/JSM.0b013e3181b8b52f
22. Kim HJ, Kim CK, Carpentier A, Poortmans JR. Studies on the safety of creatine supplementation. Amino Acids. 2011 May;40(5):1409-18. doi: 10.1007/s00726-011-0878-2. Epub 2011 Mar 12. PMID: 21399917.

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The post How to Take Creatine — A Science-Based Guide to This Powerful Supplement appeared first on Breaking Muscle.

Due to their prevalence within gym culture and notable performance-boosting effects, everybody has their go to pre-workout supplements whether it’s a simple cup of coffee (aka “caffeine”) or a scoop of the latest tropical punch-flavored, ultra-secret-ingredient formula.

The world of pre-workouts can be intimidating, sometimes rightfully so. You don’t want to spend more money than you have to. You don’t want to choose an ineffective formula. And you definitely don’t want to take something that makes you so jittery, you end up doing push-ups on the floor of the emergency room.

Here’s what to know about some of the most popular pre-workouts available, so you can approach your pre-training supplementation with a better idea of what should and shouldn’t be in there.

What Does a Pre-Workout Do?

• Potential Benefits
• Potential Drawbacks
• 10 Most Common Pre-Workout Ingredients
• How to Use a Pre-Workout 

Potential Benefits of Using a Pre-Workout 

Pre-workout supplements can be a game changer for many people. It’s a staple supplement category for many lifters, whether it’s something used before every workout or only when the planned session calls for it. It’s not necessary, but for lifters who want a high-performance edge, having a go to pre-workout is ideal.

Increased Motivation and Focus

A good pre-workout can help to get you in the right mindset on days when you’re paying more attention to the playlist in your headphones than the barbell in your hands. Even the most dedicated lifter has days when they’re just not feeling it, and a good pre-workout may be able to fill the gap.

Certain pre-workout ingredients have been shown to improve focus, concentration, even your mood. (1)(2) This can carry over to greater general energy levels, allowing you to attack the training session with higher intensity, as well as potentially better attention to technique.

You might also notice a better mind-muscle connection during certain exercises, which can help to recruit more muscle fibers and trigger greater muscle growth. (3)

Improved Strength, Power, and Endurance

Physiologically, a pre-workout can directly boost your performance in the gym by improving strength, increasing power output, or increasing endurance and delaying fatigue — all of which can translate to better training adaptations and improved results. (4)(5)(6)

Whether it’s a stimulant to create a stronger muscle fiber contraction or an ingredient to decrease your required rest periods, pre-workouts can have some significant and impactful influence on your training session. (7)

Cumulatively, these performance benefits can yield greater results from training. However, that doesn’t mean you should, or need to, rely on pre-workouts consistently to perform at a high level.

Even when used sporadically, these benefits can trigger responses that yield better results than you might otherwise find without strategic supplement usage.

Potential Drawbacks of Using a Pre-Workout

Here are the major concerns you should be on the look out for when purchasing a pre-workout supplement.

Proprietary Blends 

The term “proprietary blend” describes a mixture of ingredients that is unique to a particular supplement brand. Unlike more transparent labeling practices which list the specific amounts of each ingredient, proprietary blends only list the total amount of the blend without specifying how much of a given ingredient is included in the formula.

This means that you’re not being told exactly how much of each ingredient you are getting. Imagine being served a hamburger: Would you rather be told it’s made of “meat mixture,” 20% ground beef and 80% ground hot dogs, or 100% ground beef? That’s basically the situation with proprietary blends.

With proprietary blends, you don’t know if you’re getting the ingredients you desire in a safe or effective dose. Supplement company take advantage of this gray area and often fill proprietary blends with cheap fillers and less effective ingredients, compared to relatively more expensive and more useful ingredients, to improve their profit margins while compromising on efficacy.

Many supplements also require some degree of troubleshooting, so it might take you one or two (or more) different pre-workout purchases to find a formula your body responds well to. If you are not responding well to a pre-workout, it can be hard to pinpoint an exact reason when you’re dealing with a vague proprietary blend. Learning which ingredients help and hurt you is crucial to finalizing your pre-workout choice.

Stimulant Overload

Stimulants, such as caffeine or yohimbine (and ephedrine before it was banned), are commonly found in pre-workout supplements. These substances work by increasing heart rate, blood pressure, and metabolic rate. While this can provide a temporary boost of energy, it can also put a strain on the cardiovascular system and increase the risk of potentially adverse health effects.

The very ingredients that make pre-workouts useful can also be abused by some individuals, especially if you’re prone to the side effects of stimulants. If you already have a high-level of caffeine intake, are anxiety prone, have high blood pressure, struggle with sleep, you should exercise care when it comes to stimulant-laden pre-workouts.

If you’re not careful with your pre-workout blend or the doses you use, you might not have the most pleasant experience. Palpations in the gym can land you on viral tik tok video or in the hospital. Nobody wants either of those. Always start with a half serving of any pre-workout and increase if appropriate.

10 Most Common Pre-Workout Ingredients

Whether you’re searching for a useful pre-workout formula or are looking to create your own by hand-picking specific compounds, here are some of the most reliable, science-based, effective pre-workout ingredients.

Caffeine

Caffeine is a well-known stimulant that is commonly found in coffee, tea, and other beverages. It is also added to many pre-workout supplements because of its ability to increase alertness and reduce fatigue. (8) Caffeine works by blocking the action of adenosine, a neurotransmitter that promotes sleepiness and relaxation. By blocking adenosine, caffeine makes you more alert. (9)

Without caffeine, many pre-workouts might not even feel like they are working. It’s the primary stimulant that leaves you feeling, “Whoa, I’m not as tired anymore. Time to hit the squat rack.”

Some pre-workout supplements may contain as little as 50 milligrams of caffeine per serving, while others may contain as much as 400 milligrams or more. For context, an “average” cup of coffee contains about 100 milligrams of caffeine.

Generally, you want to err on the lower end when using caffeine as a pre-workout, especially if you’re caffeine-sensitive or prefer a stimulant-free pre-workout (when training later in the day, for example, to avoid interrupting your sleep).

Don’t overlook the compounding effect caffeine can have over the course of a day. Because caffeine has a half-life of roughly five hours, if you have, for example, a large cold brew coffee with an extra shot at 9 a.m., you’re taking in roughly 325 milligrams of caffeine.

By 2 p.m., you’ve still got around 160 milligrams circulating in your system, so re-consider throwing back a pre-workout loaded with another 200+ milligrams of caffeine before your lunch break workout.

Synephrine 

From the depths of Southeast Asia, synephrine is a compound derived from bitter orange. It’s been used to treat digestion and congestion issues, but can also be a stimulant in pre-workout.

Synephrine is a stimulant that is similar in structure and function to ephedrine — another stimulant that was commonly used in dietary supplements before being banned by the FDA in 2004. Like ephedrine, synephrine is thought to increase energy expenditure, reduce appetite, and enhance athletic performance. (10) However, synephrine is considered to be safer than ephedrine because it has a weaker effect on the central nervous system and is less likely to cause adverse side effects.

In pre-workout supplements, synephrine is often combined with caffeine and other ingredients that are intended to increase energy and focus during exercise. These supplements are marketed as a way to improve athletic performance, increase muscle strength, and reduce fatigue. (11)

Research has shown high doses up to 100 to 200 milligrams per day are tolerable depending on body weight, but more common effective doses are closer to 50 milligrams per day.

While synephrine may provide some benefits for exercise performance, it is important to be aware of the potential risks and side effects associated with its use. Some studies have suggested that synephrine can increase blood pressure and heart rate, which can be dangerous for people with certain medical conditions, such as hypertension or heart disease.

Yohimbine

Yohimbine is a potent stimulant that works by blocking alpha-2 adrenergic receptors in the body. This action can increase blood flow which is why many tout it as being helpful with treating erectile dysfunction.

But nonetheless, some people swear by the muscle pumps from yohimbine. Mechanistically, yohimbine has also been shown to increase the release of norepinephrine, a hormone that can stimulate fat metabolism and promote weight loss. Although, actual fat loss recorded in studies seems minimal. (12)

Doses from 10 to 20 milligrams are generally effective, but, similar to other stimulants, yohimbine can pose blood pressure and cardiovascular risks when combined with other stimulants.

Beta-Alanine

Beta-alanine is a non-essential amino acid that is naturally produced by the body. Beta-alanine has gained popularity among athletes and bodybuilders, due to its potential to enhance athletic performance and increase muscle endurance. (13)

Beta-alanine works by increasing the concentration of carnosine in the muscles. Carnosine is a dipeptide found in high concentrations in fast-twitch muscle fibers — the fibers responsible for explosive power and strength. Carnosine acts as a buffer, helping to prevent the build-up of lactic acid in the muscles during exercise.

In layman’s terms, it allows you to push longer and endure higher intensities because it delays muscle-burning. (14) This can lead to improvements in athletic performance, especially in activities that require extended bouts like endurance work or high-rep sets with minimal rest periods. It’s also known for producing a “tingly” feeling which can be hit or miss for people. Two to five grams per day have been shown to be effective.

Highly Branched Cyclic Dextrin

Highly branched cyclic dextrin is essentially pure carbohydrates for performance. Unlike many other types of carbohydrates, cyclic dextrin is “highly branched” which simply means it is rapidly absorbed by the body.

It provides your body fast-acting carbs to replenish muscle and liver glycogen while maintaining blood glucose levels. The ergogenic effects of carbohydrates are well-established, especially for high intensity interval training or endurance training. (15)

For some of your more intense workouts, this is a useful ingredient, especially when you don’t want to stomach carbohydrate-dense foods like potatoes or rice near your training session. As a carb source, as little as 15 grams per workout have been shown to be beneficial.

Citrulline 

Citrulline is a non-essential amino acid found in watermelon and certain other fruits. If you’ve ever overheard locker room advice about drinking watermelon or pomegranate juice before a workout, there is actually some truth to that.

Citrulline is known to stimulate nitric oxide, which improves blood flow, increases aerobic performance, and gives you those tremendous pumps everybody talks about. (16)

Citrulline has ergogenic properties making it a seemingly perfect pre-workout ingredient. To increase nitric oxide production, six grams is the minimum recommended dose. Depending on your body weight and individual metabolism, you might need doses as high as eight or 12 grams to get noticeably bigger pumps.

BCAAS or Amino Acids 

Many pre-workout supplements will have amino acids or branched chain amino acids. While these amino acids can be useful, most people already get plenty in a protein-sufficient diet.

Having incomplete amino acids will always be inferior to a complete protein like whey. These standalone amino acid formulas in pre-workouts often significantly spike the price of your pre-workout while providing little benefit.

If you want extra calories in your pre-workout, you’re better off opting for carbs like highly branched cyclic dextrin instead, which will bring along improved performance.

L-Tyrosine 

L-tyrosine is a non-essential amino acid that is found in many protein-rich foods, including meat, fish, and dairy products. It has gained popularity as an ingredient in pre-workout supplements due to its potential to enhance mental and physical performance. (17)

L-tyrosine works by increasing the production of neurotransmitters in the brain, such as dopamine and norepinephrine. These neurotransmitters are important for mood, motivation, and focus, and they play a key role in regulating the body’s stress response. By increasing the production of these neurotransmitters, L-tyrosine can help to improve mental focus during exercise.

However, L-tyrosine seems to primarily have a noticeable effect in stressful, anxious, or sleep-deprived scenarios. It could be considered the “sleep-deprived saver” — it might not make a big difference in your usual routine on days when you have sufficient sleep, but if your night’s sleep pattern is disrupted, it may be more beneficial. The effective dose seems to be between 500 to 2,000 milligrams depending on your body weight.

L-Theanine

L-theanine is an amino acid commonly found in certain tea leaves. L-theanine works by increasing the production of neurotransmitters in the brain, particularly gamma-aminobutyric acid (GABA). (18) GABA is a calming neurotransmitter that helps to reduce feelings of anxiety and stress.

It has many cognitive benefits as well. It doesn’t sedate or make you tired, but it could be seen as more of a “downer,” compared to over-the-top stimulants working as “uppers” as they ramp up your nervous system. Theanine generally provides a more mellow energy and is often added to pre-workouts to serve as a way to add more performance clarity while reducing the jittery side effects of stimulants like caffeine.

L-theanine also has a relatively positive safety profile at any dose, but around 300 milligrams is recommended as a minimum effective dosage.

Creatine Monohydrate

Creatine is an extremely popular ingredient, considered one of the most thoroughly researched sports supplements in the field, known for its ability to enhance physical performance and muscle growth. (19)(20) It is a naturally occurring compound that is found in several animal products such as red meat and fish.

Creatine works by increasing the body’s levels of phosphocreatine, which is used to produce energy during high-intensity exercise. By increasing the body’s stores of phosphocreatine, creatine can help to improve athletic performance, increase strength, and reduce fatigue. It’s even been shown to boost cognitive function and general brain health. (21)

It also draws water into your muscles cells, signaling for anabolic processes. It’s almost like the strength and hypertrophy version of beta-alanine. Despite its common everyday use and scientific reliability, creatine only works once your muscles are fully saturated. This process takes a couple weeks of consistent use.

If you don’t take your pre-workout daily, you will have a hard time leveraging creatine’s benefits. Many brands also add creatine to spike up the price of their pre-workout, due to the “name recognition” of the ingredient, even though creatine on its own is relatively inexpensive.

While it might be more convenient to have it in your pre-workout, a better approach is to supplement with creatine separately, using a standalone creatine monohydrate powder. This is a way to save money while maximizing creatine stores within the muscles, since you can take creatine daily without any additional pre-workout ingredients.

How to Use Pre-Workouts

One of the most overlooked aspects to pre-workouts is taste. Make sure it tastes good, so you’ll actually want to take it, and make sure you feel energized without your blood pressure exploding or your sleep-quality tanking.

Be on the lookout for a pre-workout that has the ingredients you want in the doses you need, and be careful about the number of stimulants in them. Whenever possible, avoid proprietary blends.

For most ingredients to work well and be properly digested and absorbed, take your pre-workout 30 to 60 minutes before your workout. Most people just take it before they leave for the gym, regardless of timeframe. Worse, they might quickly down a pre-workout in the gym’s parking lot while they’re loading up their favorite playlist.

The only other thing you have to consider is how often you take a pre-workout. For some lifters, taking a pre-workout boost before every workout has become a part of gym life — just another ritual like packing your gym bag or filling your water bottle.

Others prefer to take a pre-workout only on days they’re dragging and need a good pump or an extra boost to hit a new PR. This latter approach should help to make sure you don’t desensitize yourself to any of the ingredients, especially stimulants like caffeine, which can quickly lose it’s effects if taken too often in high doses. (22)

Pre-workouts can also be useful if you train fasted, and they may be less needed if you train well-fed. The carbohydrate, sodium, and nutrient component of your pre-workout meal can improve your performance, mental alertness, and muscle pumps even without the stimulating jitters.

Like anything else in fitness, you have to experiment with what works best for you when it comes to taking a pre-workout. As you find with most things in the gym, a bit of patience, combined with well-informed periods of trial and error, should gradually steer you in the right direction of safe and effective goal-focused results.

References

1. Jung, Y. P., Earnest, C. P., Koozehchian, M., Galvan, E., Dalton, R., Walker, D., Rasmussen, C., Murano, P. S., Greenwood, M., & Kreider, R. B. (2017). Effects of acute ingestion of a pre-workout dietary supplement with and without p-synephrine on resting energy expenditure, cognitive function and exercise performance. Journal of the International Society of Sports Nutrition, 14, 3. https://doi.org/10.1186/s12970-016-0159-2
2. Curtis, J., Evans, C., Mekhail, V., Czartoryski, P., Santana, J. C., & Antonio, J. (2022). The Effects of a Pre-workout Supplement on Measures of Alertness, Mood, and Lower-Extremity Power. Cureus, 14(5), e24877. https://doi.org/10.7759/cureus.24877
3. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
4. Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
5. Schwarz, N. A., , PhD, & McKinley-Barnard, S. K., , PhD (2020). Acute Oral Ingestion of a Multi-ingredient Preworkout Supplement Increases Exercise Performance and Alters Postexercise Hormone Responses: A Randomized Crossover, Double-Blinded, Placebo-Controlled Trial. Journal of dietary supplements, 17(2), 211–226. https://doi.org/10.1080/19390211.2018.1498963
6. Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006). The acute effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capabilities. Journal of strength and conditioning research, 20(3), 506–510. https://doi.org/10.1519/18285.1
7. Martinez, N., Campbell, B., Franek, M. et al. The effect of acute pre-workout supplementation on power and strength performance. J Int Soc Sports Nutr 13, 29 (2016). https://doi.org/10.1186/s12970-016-0138-7
8. Ruxton, C.H.S. (2008), The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin, 33: 15-25. https://doi.org/10.1111/j.1467-3010.2007.00665.x
9. Delleli, S., Ouergui, I., Messaoudi, H., Trabelsi, K., Ammar, A., Glenn, J. M., & Chtourou, H. (2022). Acute Effects of Caffeine Supplementation on Physical Performance, Physiological Responses, Perceived Exertion, and Technical-Tactical Skills in Combat Sports: A Systematic Review and Meta-Analysis. Nutrients, 14(14), 2996. https://doi.org/10.3390/nu14142996
10. Stohs, S. J., Preuss, H. G., & Shara, M. (2012). A review of the human clinical studies involving Citrus aurantium (bitter orange) extract and its primary protoalkaloid p-synephrine. International journal of medical sciences, 9(7), 527–538. https://doi.org/10.7150/ijms.4446
11. Ruiz-Moreno, C., Del Coso, J., Giráldez-Costas, V., González-García, J., & Gutiérrez-Hellín, J. (2021). Effects of p-Synephrine during Exercise: A Brief Narrative Review. Nutrients, 13(1), 233. https://doi.org/10.3390/nu13010233
12. Ostojic S. M. (2006). Yohimbine: the effects on body composition and exercise performance in soccer players. Research in sports medicine (Print), 14(4), 289–299. https://doi.org/10.1080/15438620600987106
13. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., . . . Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1), 30. doi: 10.1186/s12970-015-0090-y
14. Derave, W., Everaert, I., Beeckman, S., & Baguet, A. (2010). Muscle carnosine metabolism and beta-alanine supplementation in relation to exercise and training. Sports medicine (Auckland, N.Z.), 40(3), 247–263. https://doi.org/10.2165/11530310-000000000-00000
15. Furuyashiki, T., Tanimoto, H., Yokoyama, Y., Kitaura, Y., Kuriki, T., & Shimomura, Y. (2014). Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism. Bioscience, biotechnology, and biochemistry, 78(12), 2117–2119. https://doi.org/10.1080/09168451.2014.943654
16. Pérez-Guisado, J., & Jakeman, P. M. (2016). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 30(10), 2937-2942. doi: 10.1519/jsc.0000000000001591
17. Stecker, R. A., Harty, P. S., Cottet, M. L., & Jagim, A. R. (2019). The effects of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands – a review. Journal of the International Society of Sports Nutrition, 16(1), 1-14. doi: 10.1186/s12970-019-0318-5.
18. Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pacific journal of clinical nutrition, 17 Suppl 1, 167–168.
19. Wu, Shih-Hao, et al. “Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021.” Nutrients, U.S. National Library of Medicine, 16 Mar. 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8949037/
20. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
21. Rawson, E. S., & Venezia, A. C. (2011). Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino acids, 40(5), 1349–1362. https://doi.org/10.1007/s00726-011-0855-9
22. Quiquempoix, M., Drogou, C., Erblang, M., Van Beers, P., Guillard, M., Tardo-Dino, P. E., Rabat, A., Léger, D., Chennaoui, M., Gomez-Merino, D., Sauvet, F., & Percaf Investigator Group (2023). Relationship between Habitual Caffeine Consumption, Attentional Performance, and Individual Alpha Frequency during Total Sleep Deprivation. International journal of environmental research and public health, 20(6), 4971. https://doi.org/10.3390/ijerph20064971

Featured Image: MARKOFIT PRODUCTION / Shutterstock

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Supplementation is a word that is often tossed around in the fitness industry without much regard for its end-user audience. Simply put, supplementation as we know it comes in two forms: dietary and hormonal.

Their intended goal is to increase the amount of a macro or micronutrient in the former while increasing or replacing inactive hormones in the latter. The goal of this article is to clarify some misunderstandings of supplementation and provide my own recommendations.

The Basics of Supplements

Supplements, semantically, are “something added to complete a thing, supply a deficiency, reinforce, or extend a whole.” Regarding the whole, we are referring to the human body. The human body is a conglomerate of cells, tissues, organs, and organ systems.

For discussion, we’ll focus on tissues. Tissues are made up of lipids, carbohydrates, and protein—all of which are referred to as macronutrients as they are made up of simpler sub-units. These tissues help us carry out highly sophisticated procedures during our workouts.

Macronutrients cannot complete work without micronutrients. In my previous article, I’ve discussed this in greater detail. The sources of nutrients as previously mentioned are either derived from food or hormones.

This is important to understand as supplements are manufactured from animals and plants, thusly we can utilize them to reinforce our own bodies once we obtain what we need in sufficient amounts.

The Role of Dietary Supplementation

Dietary supplements have their place to ensure we as humans obtain all the essential minerals, vitamins, and macros that we cannot obtain through food alone. The key is to understand our deficiencies, recommended daily intakes, and how we can apply them to training.

However, if you read a supplement instruction label often it says “take with food,” typically to increase absorption. The increased availability of these nutrients will sustain the body, muscle, and overall well-being. You cannot treat dietary supplements as a meal replacement nor take in unnecessary amounts (for example, excessive iron intake can cause end-organ failure) because your tissues will face great difficulty otherwise.

Do you have to take dietary supplements? In short, no, eat more balanced meals and focus on key deficiencies to cover your needs, ingesting a sufficient amount of nutrients through food. If you are competing as a bodybuilder, for example, you may want to be working with a coach to get the advice on taking in extra carbs, protein, and fat during a bulking phase before you consider anything else.

Which brings me to the long answer, yes. Most people do not receive adequate nutrients (such as vitamin D and Omega 3’s) due to poor diet plans. Adding an individual, “specific” dietary supplement in conjunction with normally paced meals have been regarded as effective for reaching recommended daily intakes, given a “food first” approach. Each person, based on routine bloodwork, has values which fall below the standard, whereas disease plays a role in prolonged or increasing deficiency.

Therefore, it’s always recommended to read the labels of supplements and put them through scrutiny. Some may do more harm than good. LabDoor is a great resource to help filter out products, however, there is a limitation in the variety. They breakdown supplement use and efficacy amongst other criteria with the end-user in mind.

Shop Wisely

Dietary supplements which provide advertising or marketing hyperboles in their branding include, but are not limited to, protein supplements, pre-workout, energy, or stimulant based supplements.

These supplements tend to have names to the likeness of Major Mass Now, Hulk Gains, or 15-hour Energy Fast. In some respects energy supplements provide rationale due to the potency and concentration of key ingredients, however, they’re meant to be taken (like anything) with a grain of salt.

When choosing a dietary supplement go through the following checklist:

• Amount per serving.
• Price per serving.
• Ingredients – Look for fillers or ingredients non-related to the deficiency or need such as a protein powder with caffeine. Companies often do this to seem “generous” with their offerings when scientifically there aren’t grounds for placing those two substances to be taken together.
• Combating ingredients – Look for minerals that compete for absorption rate—this is common in multivitamins and you’ll end up with expensive urine.
• Reputation and reviews – Also take this with a grain of salt because reviews on company websites can be biased so use review websites such as Consumer Reports or LabDoor which are non-profit.
• Allergies and sensitivity – Some supplements have milk, pig products for preservatives, or are made in factories that produce products you may be allergic to. Sensitivity to additives, such as caffeine, is important to check for.
• Banned or accepted – In some competitions, certain dietary supplements present positive urine tests and/or are banned for use.

Hormonal Supplements

Hormones regulate key functions within the body and in the case of lifting or athletics elicit responses in appetite, growth, reaction time, and body composition.Hormone supplementation isn’t new. Physicians can prescribe hormone therapy for those with deficiencies or those who need better regulation overall.

An example would be human growth hormone (HGH). As we age, we lose lean body mass, bone density, and strength (amongst other things). HGH supplementation improves these values by replacing this hormone directly. HGH may be derived from animals or humans.

Hormone supplementation has gained popularity in the fitness industry by way of its competitive audience. This may be within powerlifting, bodybuilding, or athletics. For this reason, they are banned within certain federations of a sport. To some, they provide an unfair advantage over those who do not.

However, unlike the potential for toxicity in dietary supplements, hormones can be abused. For instance, a growing concern is androgenic supplementation causing masculinization effects for those with abnormal levels of circulation androgens (referring to women).

The misunderstanding lies between anabolic steroids, which only shuttle more nutrients (nitrogen) in active tissues, versus androgens, which directly affect other hormones and can change the very fabric of a person’s demeanor, body composition, and organ function.

Anabolic steroids do not provide many benefits if not directed with a proper stimulus. What I mean by this is like dietary supplements therein lies a requirement for a “food first” approach along with significant stimulation of skeletal muscle (heart included; despite being called a cardiac muscle). If you’re not ingesting enough protein, the rate of nitrogen shuttling to skeletal muscle is severely dampened. Protein provides a rich source of both sulfur and nitrogen.

There is a limit to how much your body can tolerate before negative feedback occurs. Along with this, like taking any drugs or stimulants, your body can become “accustomed” to an external source of a hormone and either become desensitized to that amount or stop (or slow) production of its own hormones.

There are prescription or synthetic hormones, which are a form of supplementation we are still struggling to understand, that in conjunction with others can regulate a person’s body from the day they begin a prep (athletics) to their lifetime in the sport.

My Recommendations for Supplements

In my lifetime as a gym goer, athlete, and coach I’ve personally utilized the aide of protein, multivitamin, diuretic (drugs or herbs that makes you pee; e.g. dandelion root), and pre-workout supplementation.

For the last three years, I’ve never gone back to protein supplements or pre-workout supplements, nor do I foresee myself going back that route. At the age of 22, I was under the care of my current primary care physician who saw a drastic increase in my liver enzyme levels.

These levels can cause skeletal muscle damage or stress, hepatitis, and stress of the GI tract, but in my case, it was liver damage. In conjunction with supplementation two times a week of solely protein and pre-workout supplements, I also used alcohol to deal with issues at that time in my life. My physician scared me off alcohol, yet my levels did not decrease. I took time off from the gym. No change.

I underwent an inconclusive abdominal sonogram and a series of blood tests for rare gastrointestinal diseases. I was on deck for a liver biopsy which has a risk for internal hemorrhaging. My doctor told me to stop all the supplements I was taking.

After three months my blood work returned to normal and so my “food first” frenzy began. With that being said, however, creatine and CLA (conjugated linoleic acid) still hold a special place in my heart for their effectiveness and safety.

Creatine naturally occurs in muscle tissue and is responsible for ATP (adenosine triphosphate) recycling. It accomplishes this through a process called hydrolyzation, thus more ATP is available for the muscle to use, and the longer you can work out.

It has helped me to reach my goal of drinking one gallon of water a day because it’s needed during supplementation and is best absorbed with a source of carbohydrates, which makes me eat bit more. When I cycle off, I do feel lighter, however, it just may be that my muscles aren’t as full due to water being excreted at a faster rate.

CLA is like a firing furnace for where all your adipose tissue goes—but it’s not a magic pill. What it does is increase your body’s normal levels of lipolysis of visceral adipose tissue. As a polyunsaturated fatty acid, it helps to decrease the proportion of harmful fatty acids within the body. (Think olive oil as a good fatty acid and triglycerides and LDL as the bad guys.)

The catch, however, is that it’s only useful in active individuals. The reason for that is that it’s most active when skeletal muscle is active and has its highest efficiency when the body needs assistance in converting fat to fuel. Compared to most supplements it’s one of the most sustainable and well-tolerated. It’s been tested in numerous mammals including humans. Best of all it gets me contest-ready.

Use Your Best Judgement

Supplementation is a gift of science. It reminds us to eat real food and reinforce a proper plan. It’s often abused and misunderstood. Even I can be charged for that crime, but it serves as a starting place for growth in the transformation of physiques, regulatory function of diseased patients, and overall well-being.

Like machines, supplements are tools to be utilized for a greater good and thus should be used to create the best version of yourself.

The post Do You Trust Yourself with Supplementation? appeared first on Breaking Muscle.

There is no doubt that creatine is one of the favorite tools for building more muscle and increasing strength. Many college level and professional athletes utilize creatine for improving the performance of their bodies, but few recognize the cognitive benefits of this naturally occurring agent for the mind.

Creatine is naturally found in vertebrates, but especially in carnivorous ones. Humans have some creatine, but vegetarians seriously lack this organic compound. Vegetarians who supplement with creatine will experience the most cognitive improvements, but the general population has much to gain from this nootropic as well.

In the same way that creatine improves the level of energy for your muscles to perform work, it can enhance ATP synthesis for the mind as well. This feature helps class creatine as a nootropic compound in the same category as things like piracetam or Asian ginseng.

Memory Advantages of Creatine

There are multiple types of memory, but creatine is particularly useful for short-term (working) memory. Studies using fMRI of the brainshowed dramatic increases in memory span for those groups who were given creatine compared to a placebo. The trial was one of many that helped researchers discover the mode of action for improving working memory. The researchers learned that creatine improves ATP re-synthesis, which is similar to its effect in the body. This increases the brain’s ability to remember in the short term.

For vegetarians, the cognitive advantages for working memory are even greater. Using a variety of tests (such as a backward digit span or Raven’s Advanced Progressive Matrices), scientists found that vegetarians and vegans could see a marked improvement with creatine that surpassed that of omnivores.

Reduced Fatigue and Enhanced Mood

Fatigue of the mind leads to poor decision making, but creatine enhances oxygenation utilization by the brain. Sleep-deprived individuals who utilize creatine are also able to mitigate the immediate harmful effects of their bad sleep habits. While creatine cannot prevent hormonal and other damage done to the body by sleep deprivation, it does provide enough extra ATP and improved oxygenation to reduce general fatigue.

There is also evidence that creatine improves mood as well. People with unipolar depression and other mood disorders have found creatine monohydrate to drastically reduce symptoms. There are few studies on mood enhancement and creatine, but the preliminary research shows it is effective even with treatment-resistant individuals.

Do Elderly Benefit from Creatine?

There are a wide variety of people who benefit from the use of creatine, from young adults all the way to elderly individuals. Elderly improvements in spatial recall and long-term memory show that age-related neurological decline can be altered by steady supplementation of creatine. In the elderly, creatine can improve the survival of GABA-ergic neurons that play a role in preventing Alzheimer’s, Parkinson’s, and other age related diseases.

Dosing Creatine for Yourself

Nootropics are becoming an ever popular and accepted method of improving health and longevity of the mind. Whether you have an interest in improving your cognitive abilities for your daily responsibilities or for neuro-protection, here are a few action steps to get you on the right track. Note: if you have a history of kidney problems, do not supplement with creatine as the additional strain may be too much for your organs to handle.

1. Get a Blood Test

Before you start using creatine, take a standard blood test and you can get an idea of your current levels. The “creatinine” levels on your blood test will show the approximate creatine that you have. Creatinine is a byproduct of creatine after it has been synthesized. Getting this information can help you see whether you are genetically low, whether your diet is causing low creatine, and whether you might see improvements through supplementation.

2. Change Your Diet

The first step to improve the level of creatine does not have to be through the use of the supplement. Taking the standard recommended dosage is the equivalent of 2.5lbs. of meat, which may be too much. Add more meat to your diet if it is possible and then check your blood work again. If you don’t see significant improvements, start supplementation. Note that this is particularly important for people who are vegetarians or those who do not eat much meat.

3. Track Cognition

Tracking your cognitive abilities should be a major priority. There are plenty of tools to track cognition, which will give you an idea of whether the creatine is working. Particularly, look for tests that track memory (either working or spatial).

4. Supplement with Creatine

If the dietary changes do not work, using a creatine monohydrate supplement might be the best way to go. To do this according to recommended dosages, you have a couple of options. First, you can take 5 grams of creatine per day, but it will take two to six weeks to start working. Alternatively, you can take 20 grams for the first week, which is considered a loading phase. After that, you can go back down to 5 grams per day.

Improved Mind and Body

There may be many stereotypes about using creatine for building muscle and strength, but there are also scientific cognitive advantages. If you cannot get an adequate amount of creatine in your diet or you are just interested in trying a safe nootropic compound, the aforementioned steps can put you on the right path to enhanced memory, mood, and reduced fatigue.

References:

1. Hammett, Stephen T., “Dietary supplementation of creatine monohydrate reduces the human fMRI BOLD signal.” Neuroscience Letters (2010): 479(3): 201 – 5.

2. McMorris T., Harris R.C., “Effect of creatine supplementation and sleep deprivation, with mild exercise, on cognitive and psychomotor performance, mood state, and plasma concentrations of catecholamines and cortisol.” Psychopharmacology (Berl) (2006): 93 – 103.

3. McMorris T., Mielcarz G., “Creatine supplementation and cognitive performance in elderly individuals.” Neuropsychol Dev Cogn B Aging Neuropsychol Cogn (2007): 517 – 28.

4. Balaster, E. “Tutorial to Track Mental Improvements with Nootropics.” Pure Nootropics blog (2013). Accessed January 13, 2014.

Photos courtesy of Shutterstock.

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Energy Systems

Bioenergetics by definition means the flow of energy in a biological system. In the human body it refers primarily to the conversion of carbohydrates, proteins, and fats into usable energy. The human body has three energy systems – the ATP/phosphocreatine system, glycolysis, and the oxidative cycle (also known as the citric acid cycle and Krebs cycle). The ATP-PC system and the first cycle of glycolysis, fast glycolysis, are anaerobic (a process that does not require oxygen). The second phase of glycolysis, slow glycolysis, and the oxidative system are aerobic. Only carbohydrates can be metabolized in both anaerobic and aerobic conditions.

The location of energy metabolism differs in these systems as well. The ATP–PC and fast glycolysis occur in the sarcoplasm of the muscle cell, while slow glycolysis and the oxidative system occur in the mitochondria. Energy in the sarcoplasm will be readily available, while metabolites that need to be put through the mitochondria will take a little longer. All three of these energy systems work at the same time, but one is more dominant than the other depending on the conditions of activity. The two biggest variables contributing to which system is dominant are the duration of the activity and the energy demand of the activity.

The ATP–PC system is the system that is active at the onset of all activities. This is our high energy and short-term energy system. This lasts for roughly the first ten seconds of all activity. The main source of energy in this system is ATP, adenosine triphosphate (pictured right). The ATP is made up of an adenosine molecule and three phosphates. Since energy cannot be created or destroyed, but only transformed, the enzyme ATPase breaks apart one of the covalent bonds between the adenosine and one of the phosphates releasing energy. Now we are left with ADP, adenosine diphosphate. The goal of the body now is to find another phosphate molecule to bond with the ADP so that we can generate more energy. This is where phosphocreatine comes into play.

Phosphocreatine can supply this phosphate group to the ADP. Creatine kinase is the enzyme that breaks apart the covalent bond between the creatine molecule and the phosphate and bonds it with ADP. We do not store large amounts of creatine phosphate in the body. This is where the supplementation of creatine came into the market. We only store roughly 80g to 100g of ATP in our body. This does not make it a significant energy source, but shows that it relies heavily on phosphocreatine to maintain the supply.

Creatine Supplementation

Creatine supplementation has been shown to increase muscle mass and strength. It does this by allowing a faster conversion of ADP to ATP as well as increasing the storage amounts of phosphocreatine. The research has shown creatine (pictured right) to be relatively safe as well. Creatine supplementation’s biggest mark may be on its positive effects on the neurological system. It is being used in research to help treat and prevent neurodegeneration with some great results.

There are some negative consequences to taking creatine. Some studies suggest that creatine supplementation suppresses our body’s ability to create our own creatine. This means that if we take creatine while we train and then remove it at some point our training will slide backwards. Anecdotally, I have seen this happen to a few of my clients.

The Importance of Carbohydrates and Protein

Remember that the ATP-PC system is anaerobic. This means that carbohydrates will be our primary fuel for this energy system. If you are doing heavy resistance training or sprinting there needs to be adequate amounts of carbohydrates in your diet. Having a diet that ensures all nutrient demands are met is also critically important. Choosing carb sources such as white potatoes, sweet potatoes, and yams are your best choices because they all have the glucose needed to supply energy as well as nutrients that are useful during the metabolizing of carbohydrates. Dr. Loren Cordain, author of The Paleo Diet for Athletes, recommends taking in .75g of carbohydrates per pound of bodyweight and this figure works well for more intense athletes.

Quality protein sources are also important. The amino acids found in protein are used to make the enzymes responsible for the breaking down of the covalent bonds. Also, meat, fish, and eggs are our best sources of creatine. The NSCA recommends 1.2g-1.8g of protein per kilogram of bodyweight and this value works for well for athletes. Remember these numbers for both carbs and protein are just ballpark numbers and may need to be adjusted for each individual’s needs.

So, if you are an athlete who takes part in heavy resistance training or heavy sprinting activities and performance is your goal, then make sure you are taking in enough carbohydrates from quality sources such as sweet potatoes, white potatoes, and yams as well as plenty of meat, fish, and eggs as they supply the amino acids to make key enzymes as well as to increase muscle mass.

In my next article we’ll dive deeper into glycolysis and the fuels utilized by that energy system.

References:

1. Cooper, Robert et al., Creatine Supplementation with Specific View to Exercise/Sports Performance: An Update. Journal of the International Society of Sports Nutrition (2012). Accessed on September 16, 2013.

2. Ferrante, Robert et al., Neuroprotective Effects of Creatine in a Transgenic Mouse Model of Huntington’s Disease. The Journal of Neuroscience (2000). Accessed on September 16, 2013.

3. Kreider, R.B. (1998). Creatine, the next ergogenic supplement? In: Sportscience Training & Technology. Internet Society for Sport Science.

Energy pathways chart property of Breaking Muscle.

Photos courtesy of Shutterstock.

The post Bioenergetics and Nutrition: Creatine, Carbs, and Protein appeared first on Breaking Muscle.

Many nutritionists make a big stink about nutrient timing. Although timing is important, knowing what to eat and how much are both more important than when. But for athletes who want to be competitive at the highest levels, every little detail counts. In a recent study in the Journal of the International Society of Sports Nutrition, researchers wanted to find out if timing your creatine intake actually makes a difference.

The study design was quite simple. The researchers used a fairly standard dose of 5 grams of creatine on a group of lifters. The participants engaged in a bodybuilding-style program for four weeks. Their stats were measured before and after their workouts and they ate normal, high-protein diets with a good mix of macronutrients. Each participant was assigned to one of two groups. The first group took creatine immediately before exercise, and the other group took it immediately after.

There was a difference between the groups, although it was small. Ultimately, the post-workout group experienced the greatest trends towards superior gains in both lean mass and strength. Keep in mind, however, that this study only went on for four weeks. That’s enough time to see a small difference in anyone lifting regularly, with or without creatine, but not necessarily long enough to see a huge difference.

There are a few other factors to consider as well. It’s possible the small sample size drove the result and that creatine had nothing to do with it. More research using bigger samples would be needed in order to be certain. But let’s assume that the results are true, just to see if it makes any sense. Why would timing your creatine intake make a difference?

Dietary creatine could have something to do with it. Indeed, around 20% of participants were non-responders to creatine, which could be simply because of their high-protein diets. Perhaps they had enough creatine in their muscle already before their workout. However, this wouldn’t explain the difference in timing per se, since the total daily creatine intake would be the same.

It’s also possible that creatine absorption increases after a workout, much like protein absorption and glucose sensitivity. While this contention is somewhat disputed for nutrients in general, it could be a viable reason why creatine might be better utilized right after a workout.

Ultimately, we don’t totally know. This topic needs to be addressed with a bigger and better study. For now, it seems like adding creatine into your post-workout meal or shake will either be as good or potentially better than any other time.

References:

1. Jose Antonio, et. al., “The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength,” Journal of the International Society of Sports Nutrition 2013, 10:36.

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However, there are other forms of creatine besides creatine monohydrate. A recent study in the Journal of Strength and Conditioning looked at a different form of creatine called polyethylene glycosylated creatine, or PEG creatine. PEG is a polymer (a large molecule with repeating parts, like cellulose) that is often bonded to various ingested items like drugs and supplements to increase their absorption rates. When PEG creatine is used instead of creatine monohydrate, smaller than normal doses are needed to achieve significant effects.

In the study, researchers wanted to see if PEG creatine would be effective at these smaller doses for improving a variety of athletic tasks. They compared a placebo to 1.25g and 2.5g of daily PEG creatine supplementation after two weeks and then again after four weeks.

There are a lot of twists and turns ahead, so prepare for a bumpy ride. The PEG creatine did indeed improve several performance markers and indicators. Lower body power, upper body muscular endurance, agility, and body mass were all improved. And that was after just a few weeks.

So despite the small doses – half or less of what is normally taken for creatine monohydrate – results were significant. But an important aspect of this study is that the participants didn’t even exercise. In most studies of a similar design, the participants generally compare a workout program with creatine to one without, but here the participants improved strength, power, and endurance just from taking PEG creatine.

On the flip side of the coin, the study was funded by General Nutrition Corporation, better known as GNC. The authors were grant-funded in a university setting, and the study was double blind, which means that not even the researchers knew who had which dose until the end. Thus, despite the GNC grant, the study seems pretty legit.

According to the researchers of this study, the existing data indicates PEG creatine has similar effects to creatine monohydrate but with smaller doses. Nevertheless, I’d be interested to see more future comparisons between the two, perhaps dose for dose, and with exercise or without.

One final thought: we all know that good old creatine monohydrate is safe and effective, and has been proven so in countless studies. Despite some promising research, PEG creatine doesn’t have the track record that the monohydrate form does. It will be interesting to see what the future holds for this stuff.

References:

1. Clayton L. Camic, et. al., “The Effects of Polyethylene Glycosylated Creatine Supplementation on Anaerobic Performance Measures and Body Composition,” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0b013e3182a361a5.

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But as with all things, although the results speak for themselves we need to make sure that supplementing with creatine is healthy as well. In general, I think supplementing with the basic nutrients like creatine is not going to be harmful, but it never hurts to research these topics at length. Quite the contrary, I think the best supplements should be scrutinized the most. In a study done by the Journal of the International Society of Sports Nutrition, that’s exactly what researchers did.

The researchers looked specifically at the impact of long-term creatine use on kidney function. Just for good measure, they threw in a high protein diet along with that creatine use. It might sound like they were trying to push the limits, but in reality this is what athletes do. So, we may as well study the effect it has on our health. Long term is relative here. The study lasted for twelve weeks of creatine supplementation, but I think that was a good enough amount of time to see the necessary results.

The researchers pointed out that most previous studies on kidney function with creatine usage were flawed. Many measured creatinine levels in the blood. No, I didn’t just spell creatine wrong there. Creatinine is a byproduct of creatine that is often used to measure kidney function. The terms look very similar, so bear with me for a moment. Creatinine, the byproduct, is filtered out of the blood by the kidneys and is very easily measured. When we have kidney problems and they aren’t filtering the blood like they should, creatinine is a convenient way to put a number to the problem. The worse the problem, the higher the creatinine.

For this study, however, the researchers knew that measuring creatinine levels would not be sufficient. Creatinine is a metabolite of creatine, and so blood levels of the former would be expected to rise with creatine supplemention. This isn’t because of kidney trouble, just the result of creatine supplementation that could cause a flaw in the study design.

Although in this particular study, creatinine levels were not ultimately elevated the researchers took no chances. They found an alternative method that did not depend on measuring creatinine to determine if creatine supplementation would be harmful to the kidneys. What they found in this study – and also noted that they had found in other studies – was no deleterious effects on the kidneys by creatine.

So, there you have it. Creatine use is not just effective, it’s also safe – at least insofar as your kidneys are concerned. Adding a high protein diet into the mix doesn’t make it any worse either. I suspect if we looked further into the other organs of the body and other potential health effects that we would find this same diet and supplementation would be just fine for your health on all fronts.

References:

1. Rebeca Lugaresi, et. al., “Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet?,” Journal of the International Society of Sports Nutrition 2013, 10:26

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Now you may have heard some rumors about dangers surrounding the use of creatine and most of these are largely unsubstantiated. In fact, it’s pretty much the opposite. Many studies have documented the safety of this supplement. However, a recent study in the Journal of the International Society of Sports Nutrition shed some light on one particular issue that may be of some concern.

The use of creatine seems to have an impact on your antioxidant status. If you read my recent article about supplementing with colostrum, then you know that it’s important to balance antioxidant intake with the intensity of your exercise. Basically, exercising causes the promotion of free radicals and other substances that reduce your body’s ability to protect you from diseases like cancer. Antioxidants keep your body’s defenses against these harmful substances going strong, and thankfully, you can successfully supplement with antioxidants to help. Adequate sleep and dietary nutrition will also have a major impact here.

In the study, the researchers found that while creatine supplementation substantially improved the participants’ strength compared to control subjects, it also reduced their total antioxidant capacity. While this could have partially been a result of their increased strength, it’s more likely a result of the creatine itself. There was also an increase in uric acid present, which is a marker of oxidative stress. So, the results from taking creating were more strength, more stress, and reduced ability to handle that stress.

The researchers indicated that further research in this area would be useful. Keep in mind that all other health markers remained normal, and there may be some conflicting evidence out there. That said, it seems fairly clear there could be a possible detriment to taking this otherwise great supplement.

One recommendation I have is to review the results of the prior article I mentioned above regarding colostrum. The detriments of oxidative stress can be dealt with for those who take the time to ensure they are getting adequate dietary and supplemental antioxidants. Keeping the rest of your life stress free, getting enough sleep, and living an otherwise healthy lifestyle will probably largely mitigate any negative effect of taking creatine. And that leaves only the positives.

References:

1. Sandro Percário, et. al., “Effects of creatine supplementation on oxidative stress profile of athletes,” Journal of the International Society of Sports Nutrition 2012, 9:56

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Two groups of men with a background of resistance training were used. Both groups trained three times per week for six weeks. The first group consumed the multi-ingredient supplements, taking NO-Shotgun pre-workut and NO-Synthesize post-workout. The second group consumed a placebo drink pre- and post-workout. Researchers measured levels of anabolic hormones, strength, power, and body composition both before and after the six-week trial.

All participants followed the same training program. The program was that of your typical gym-goer that isolates muscle groups. You know what I’m talking about – lots of bench press and bicep curls. I did find one familiar exercise among them: straight-leg deadlift.

So did the multi-ingredient supplement group show any advantages over the placebo group? Yes, a few. First, both groups showed increases in the hormones testosterone and hGH. Looks like regular resistance training alone is enough to raise those hormones, which is a cool finding in itself. But the supplement group also showed a slight increase in levels of IGF-1, while the placebo group actually had a slight decrease in IGF-1. The difference wasn’t significant, but it’s clear that supplements at least do no harm to anabolic hormones, and they might actually improve them.

The supplement group showed a large improvement in body composition and greater hypertrophy than the placebo group. The supplement group also showed greater power output on a stationary bike. However, the supplement group did not show any improvement over the placebo group in maximal strength on the bench press and leg press. So the supplement group didn’t show an advantage in every single test, but it still had a clear win overall. One caveat: the study was paid for by Vital Pharmaceuticals, the producer of the supplements tested.

I think multi-ingredient supplements are great. I personally use a creatine and beta-alanine mix as part of my training. One thing I’ve learned when shopping multi-ingredient supplements is to closely examine the dosages to ensure you’re getting as much of each component as you desire. It’s difficult for multi-ingredient supplements to include everything you want with the full dosage you want without charging a price that makes them unappealing – so keep a skeptical eye and examine the label closely.

References:

1. Ormsbee, Michael J, et al. “The effects of six weeks of supplementation with multi-ingredient performance supplements and resistance training on anabolic hormones, body composition, strength, and power in resistance-trained men.” Journal of the International Society of Sports Nutrition 9:49, 2012.

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