By Doctor Nicola Sacchi - Author of the book: Drugs and doping in sport -
Creatine is certainly one of the most used supplements by athletes for its ability to increase performance in sports with anaerobic components.
Its effects have already been proven for a long time with numerous scientific studies.
The first form of creatine to be placed on the supplement market was creatine monohydrate, which however presents several problems: it is poorly absorbed by the muscle as it is degraded to gastric pH, poorly soluble in water and with poor absorption by muscle cells, unless it is accompanied by high glycemic index sugars to exploit the muscle transporter.
Athletes who have a sensitive gut to creatine or do not want to take many simple carbohydrates will be happy to know that there are numerous alternatives; in fact for many people the water retention given by creatine associated with sugars is a problem, a side effect that is better For these reasons, in recent years research in the field of supplements has developed new forms of creatine, where it is bound to other molecules that improve its absorption. These new formulations of creatine are absorbed more easily in the intestine and muscle cells, therefore they allow to obtain greater results with lower dosages and with a lower intake of simple carbohydrates. In some cases these molecules, once they have entered the muscle, are separated from the creatine and bring additional benefits.
Here is a description of these new products.
Creatine ethyl ester
Technically, this type of supplement is called creatine ethyl ester hydrochloride, usually abbreviated as creatine ester or CEE. In practice, this substance is formed by reacting an alcohol molecule and a particular acid to the creatine molecules.
Creatine ethyl ester is absorbed directly by the muscle cells, without the need for the action of insulin and without causing swelling.
It is therefore an "excellent alternative for those who do not want to take too many simple carbohydrates and for those who are prone to stomach upset and swelling caused by" supplementation with creatine monohydrate. Just take 1-2 grams of creatine ethyl ester before and after your workout, with no initial overload cycle.
This new molecule is virtually more stable and assimilable than any other form of Creatine. These properties derive from the fact that the creatine molecule thus modified becomes extremely lipophilic (dissolvable in fats); this allows it to easily pass the cell membranes and thus reach the muscles where it acts.
An effective dosage is already 1.5 / 2 grams and does not require a loading phase.
Kre-Alkalyn
It is "buffered creatine", meaning that it is processed at a higher pH, therefore less acidic than normal creatine. The buffering effect prevents creatine from breaking down into creatinine, a process that occurs more quickly in an acidic environment. Apparently this process can be stopped by altering the pH level during creatine production. Slowing down or stopping the transformation of creatine. in creatinine promotes greater absorption of creatine and allows you to lower the dosage.
Clinical trials on Kre-Alkalyn have not yet been conducted, but based on empirical reports it seems that this substance is able to bring the same benefits as creatine monohydrate, without causing stomach upset or bloating. The recommended dosage is 1,5-3 grams of Kre-Alkalyn before and after the workout; no loading phase is recommended.
Creatine methyl ester
This type of creatine, also known as methylated creatine, is in a certain sense similar to creatine ethyl ester, but in this case the creatine molecules are linked to a methyl group consisting of a carbon atom and three atoms d "hydrogen.
Concerns have been expressed regarding supplements that contain methyl groups. Methylation allows substances to pass through the digestive tract and be metabolized in the liver without being destroyed; therefore creatine methyl ester is heavier for liver cells.
Although the body can absorb methylated substances more easily, methyl groups can damage the liver or be hepatotoxic. Some experts believe that methylated supplements can aggravate liver conditions in people who already have liver disease. Bodybuilders who don't. suffering from liver problems should have no problem taking the recommended dosage, which is lower than that of creatine monohydrate: only 1-2 grams before and after training.
Creatine orotate
Orotic acid is able to raise and maintain high levels of ATP inside the muscle cell, but not only: it increases the cell's ability to capture glucose (thus increasing the reserves of available glycogen) and increases the formation of carnosine and ribose. Increasing the Carnosine reserves results in delaying muscle fatigue due to the accumulation of lactic acid. Orotates are mineral salts of vitamin B13 (orotic acid). They are extremely effective as carriers of minerals, as the orotic acid forms very strong bonds with them (orotate) which, not being attacked by the digestive system, are able to transport the minerals to the parts of the body where they are required, leading to their absorption. (which otherwise would be around 3%) up to 60% - 80%. Orotic acid has a great physiological importance because it is an intermediate product in the biosynthesis of pyrimidines present in the nucleotides of nucleic acids.
This compound is proposed as a creatine with a longer duration of action, due to the synergistic activity between the 2 associated substances. However, it is less absorbable by the muscle than the EEC.
The effective dosage appears to be 5 grams.
Sick creatine
Malic acid is an intermediary of the Krebs cycle, capable of increasing cellular energy availability. Thanks to this new molecule, Creatine's ability to regenerate muscle ATP increases. Another characteristic of creatine malate is that it is much more soluble in water than normal creatine monohydrate, thus greatly decreasing the problems associated with enteric absorption of the latter. Malic acid is a natural acid present in many fruits and vegetables, and is also present in wine. It is used in cosmetics in skin creams. The dosage of creatine malate recommended by the manufacturers is 5 grams.
Creatine Alfaketoglutarate
Even alpha-ketogluaric acid is an intermediate of the krebs cycle and therefore this creatine has similar properties to the previous one, with the advantage of better stabilizing the creatine molecule at gastric pH, thus reducing the percentage degraded by the stomach.
Pyruvate creatine
Pyruvic acid is a metabolite of glycolysis. It is a substance also contained in some fruits such as apples. Pyruvate improves the transport of glucose into the muscle and this allows to reduce the sense of fatigue. The association of pyruvate with creatine seems to be which significantly improves the effect of the two substances taken individually, although it is not yet clear how. The dosage recommended by the manufacturers is 2 grams.
Conclusions
Creatine monohydrate can offer tremendous benefits to bodybuilders, especially since some complications related to the first formulations of this substance have been resolved. The latest research and technological advances are helping scientists come up with new, even more effective types of creatine. Athletes who have already benefited from taking creatine monohydrate should try these new products to see if even more satisfying results can be achieved. In fact, despite the good theoretical premises, given the lack or total absence of noteworthy and independent clinical trials, it is difficult to express a scientific opinion on the real effectiveness of the new forms of creatine.
