Myth Busting - Creatine MONOHYDRATE


Creatine Monohydrate has been incredibly popular amongst athletes for years now and since its conception companies have attempted to improve on the original formulation. These so called improvements took the shape of formulations such as,

  • Tri Creating Malate,
  • Di Creatine Malate,
  • Creatine Ethyl Ester,
  • Creatine Gluconate,
  • pre-mixed creatine / glucose supplements
  • creatine stacked with a multitude of other ingredients (pre-workout stacks) that contain copious amounts of caffeine. The list is endless.

Myth: The current marketing strategy of choice that companies employ in order to promote their latest creatine stack or creatine formulation is to start by announcing how their product is far superior to the original creatine monohydrate formula. Other strategies have included companies listing creatine monohydrate side effects such as bloating and water retention and boasting how their product will not incur these effects which in reality are very rare and usually a result of individuals using more than the recommended suggested dosage.

The Real Deal: The reality is that creatine monohydrate is the original creatine formulation and is still the most effective formula for athletes and bodybuilders alike and is relatively cheap compared to its hyped rivals. There are various problems with the new fangled creatine stacks, for example, the pre trainer formulas simply don’t contain enough creatine per serve and can’t be loaded like a conventional creatine monohydrate because they contain an assortment of other ingredients. Creatine has always worked on an accumulative effect and relies on the fact that it must be loaded for a short period of time for maximum benefits. Companies that produce pre mixed creatine / glucose products usually use a large amount of glucose and a small amount of creatine generally a 10 to 1 ratio resulting in a weaker formulation. Finally, none of the modified creatines such as Di Creatine Malate, Tri Creatine Malate or Creatine Ethyl Ester are yet to be clinically proven through scientific studies to perform any better than original creatine monohydrate. To explain how creatine monohydrate works your body processes creatine monohydrate and in turn produces more ATP (Adenosine Tri Phosphate) in the muscle fibres. ATP is your muscles purest form of energy and a build up of ATP in the muscle fibres typically occurs from performing a loading phase of creatine monohydrate and glucose followed by a maintenance phase. The benefits have been demonstrated in many clinical studies but the main benefits include increased strength, increased lean muscle mass, a modest healthy boost in testosterone and lower myostatin levels in the body (less myostatin equals more lean muscle mass).

That’s the real deal on creatine monohydrate so ignore the hype and clever marketing of so called super stacks and fancy creatines. All you need is a good quality 100% pure creatine monohydrate and a separate container of glucose (Glucose is needed for creatine absorption) taken in a 2 to 1 ratio of glucose to creatine to help you reach your training goals and obtain the competitive edge you need.


Author Joel Ninkie


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