Creatine Formulas

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Creatine monohydrate is the form of creatine that is most commonly sold, because it is virtually tasteless and dissolves quite well in water. Creatine phosphate and creatine citrate are also available, but are not as popular, because they are not as good. Always make sure you use creatine monohydrate.

Some studies have shown that creatine is even more effective when taken with simple carbohydrates. This is due to the effect carbohydrates have on insulin release, and the insulin in turn helps muscle cell uptake of creatine. It has been suggested that a formula of roughly 35g of dextrose plus 5g of creatine monohydrate is the optimum for an effect. Studies in a range of athletes from different sports have shown creatine plus carbohydrates to produce better performance than creatine alone (Stout, et al 1997; 1997).

Some creatine and carbohydrate formulas also contain the amino acid taurine, which acts as an insulin mimicker, to aid creatine uptake; and disodium phosphate, magnesium phosphate and potassium phosphate, all of which play a role in the formation of CP. The effectiveness of formulas containing these ingredients is controversial

Many formulas are available which contain creatine plus carbohydrates, e.g. Phosphagen HP® (EAS), Cell-Tech® (MuscleTech), Creatine Xtreme® (Champion Nutrition). These companies claim this to be better than just consuming creatine with carbohydrate sources, like fruit juice or sugar. The types of carbohydrates that are used in these formulas are supposed to be optimal (roughly 35g per serving or creatine), but I feel the effect of having a glass of fruit juice or sugar with a creatine load may be as good.

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