What Does Creatine Do | Which Form is Best

What Does Creatine Do | Which Form is Best | Thomas DeLauer

Creatine Monohydrate

The most common and most studied form of creatine - is made up of a creatine molecule and a water molecule; monohydrate is about 90% creatine by weight

Some studies have found that creatine may increase strength gains from weight training by about 10%, on average - other research has shown, on average, that creatine may help improve strength by about 5% for chest exercises like bench press and about 8% for leg exercises like squats (4)

Micronized Creatine

Essentially creatine monohydrate, except it has been micronized - the nanotech version of creatine, with creatine particles that are up to 20 times smaller than normal creatine powder

Buffered/Chelated with Magnesium

Study from the Journal of the International Society of Sports Nutrition directly compared buffered creatine against monohydrate in 25 participants that took the supplements while completing a weight training program for 28 days

Bench press strength and power production during cycling increased, regardless of which form was taken, but there was no difference in terms of effectiveness or in regards to side effects (5)

Creatine Ethyl Ester

Creatine Ethyl Ester (CEE) is creatine monohydrate with an ester attached - attached to monohydrate to increase the amount of creatine absorbed/enhance the uptake of creatine

Esters are organic compounds that are formed by esterification - the reaction of carboxylic acid and alcohols

Esterification is supposed to increase the lipophilic nature, and thus esterified creatine will use fat more efficiently to permeate the cell wall

Study

Study Baylor University looked to see if creatine ethyl ester is better than monohydrate - study consisted of men who worked out regularly with weights

They were separated into three groups: one that took creatine ethyl ester, a creatine monohydrate group, and a placebo group.

The CEE group had greater levels of creatinine, a worthless byproduct of creatine after it is broken down by your body in their blood (7)

Liquid Creatine

Research shows that creatine may break down when it remains in liquid for several days - it doesn't happen immediately, so mixing your powder with water before consumption is fine

Due, in fact, because the liquid form breaks down creatine over a period of days into creatinine

One study, from the Journal of Strength and Conditioning Research, found that the work performed during cycling was improved by 10% with a monohydrate powder, but not with a liquid form (8)

Creatine Hydrochloride

Creatine hydrochloride forms into free creatine and free hydrochloric acid in the aqueous environment of the stomach, meaning it is approximately bioequivalent to creatine monohydrate

Initially believed to be better due to its superior solubility and one study - from the Journal of Dietary Supplements - found that creatine HCl was 38x more soluble than monohydrate (9)

However, there’s been no published experiments on creatine HCl in humans

References

[aragornelessar]

I want to have a relationship where I trust someone as much as this man trusts the skin holding his biceps.

[d.m.]

Thomas, you are an encyclopedia of knowledge, and so articulate. Love the videos. Thanks!!

[franciscobeis]

Congrats Thomas! as always very simple and straight to the point.

[SuperMispi]

Wow! This brings a lot of clarity to the subject of Creatine. I remember learning about the kreb cycle and ATP in my anatomy and physiology class in college. My head would be spinning. Thanks.

[darkarkify]

Love your videos sir! Can you do a video on CLA, L-Carnitine and whether or not they are ok to use while on keto or if they aren’t needed at all. Thanks!

[johnthewolfheart]

Good old creatine monohydrate for the win 💪😎
Started watching your videos this year to gauge what I do. Then I stumbled across your IF videos.
Changed my life with working out fasted, after an already intense work day. Down to OMAD and killing it!
Thank you!!

[honeyhivefarms]

Thank you Thomas great info and to the point..

[hammerheadable]

Thank you for the information. Enjoyed the video.

[zacharysmith]

I'm a huge fan of Hydrochloride creatine. Every since I switched over to it instead of one of the others I've noticed a big difference in stomach bloating and water retention. And when it comes to performance in the gym it helped me out noticeably at first but now I don't feel it so much but the same thing happened with the monohydrate.
Also I just wanted to say that really appreciate you posting these videos. Out of all of these information videos I've seen so far yours are by far the best when it comes to the information provided and I dig how your not trying to get us to go to such and such website to get our free trial of bla bla bla. Keep posting and I'll keep watching and recommending them to my friends.

[OrionRides]

Can you do a video on pre work out? The pros and cons. What would be the best kind of preworkout that you could take during a fast or if there actually is one worth taking during the fast period? Thanks! Keep it up, your videos have been a great help to me and I'm sure so many others!

[julianjaye]

Absolutely love this video and breakdown.. thank you so much Thomas

[gregoryashton]

Definitely did an arm workout right before recording this video 😂

[SiimLand]

The mitochondria are the powerhouse of the cell

[BOOYAHTHAGENERAL]

This video helped me answer my question regarding Creatine. I just introduced it to my regiment separately, so I now have Creatine monohydrate in a container of its own. I was initially skeptical about using Creatine beyond what’s in my whey mix and pre workout mix, but this video really simplified it all. Appreciate it! 💪🏽

[Akpar]

great video, and thanks for making it simple! But you also need to talk about when to use, how to use, how much to use etc.

[denzel]

All I could watch was his humongous biceps

[rogerzachariades]

As we all know energy is neither created or destroyed as energy is being converted from one form (glucose or kitones )to another (into ATP )in the mitochondria through aerobic respiration ..in the same way creatine is used as a carrier of that energy (by borrowing one phosphate) and binding with one ADP molecule so that it can be converted to ATP..An ATP molecule acts a currency of energy and is the molecule recognized and used by the muscles in order to contract..Energy is ‘used’ when an ATP molecule is hydrolyzed back to ADP +PI and the opposite occurs for energy to be ‘created’

[scrumusic]

Thomas,
Another great video.
Thank you again for breaking this stuff down Barney-style.
Keep the heat coming brother!

[kimrick]

TY TDL for your standard, excellent presentation.

[armybiz]

Thanks for this video! Going on 2 weeks of using creatine monohydrate for the first time and I'm always looking forward to information about it. Especially from you!