Creatine Nitrate Yields Similar Gains to Creatine Monohydrate
by: Robbie Durand
Creatine monohydrate has become the most widely researched ergogenic aid to date, and the research is overwhelmingly clear that creatine not only increases muscle strength but now creatine does what no other supplement can do…creatine monohydrate lowers myostatin. In a study in the Journal of Molecular and Cellular Endocrinology, researchers examined how creatine impacted myostatin levels in resistance-trained men. In a double-blind design, 27 healthy male subjects were assigned to resistance training and creatine supplementation groups. Amazingly, the study found that creatine supplementation added to a resistance-training program amplifies the training-induced decrease in serum levels of myostatin, increasing the effects of exercise on muscle strength and mass. Other studies have reported that ingestion of creatine monohydrate enhances muscle IGF-1 responses as well in conjunction with increasing satellite cell activation.
A few weeks ago, there was a study comparing the effects of creatine monohydrate to creatine HCL results in similar strength increases. Check out the article here.
Here is a list of other articles on the benefits of creatine monohydrate:
Creatine Nitrate is the new rave in bodybuilding. Creatine Nitrate is creatine is bonded with nitrate. Nitrates have been well documented to increase muscle blood flow and increase performance. Creatine Nitrate has been promoted to have two desirable effects on performance: Creatine for strength and Nitrate for pumps. To date, there has been no documented research that compared creatine nitrate to the gold standard creatine monohydrate. Researchers performed two studies to determine the safety and exercise performance-characteristics of creatine nitrate supplementation which was recently just published in the prestigious journal of the International Society of Sports Nutrition.
Study 1: Participants ingested 1.5 grams and 3 grams of Creatine Nitrate, or 5 grams of Creatine Monohydrate or a placebo in a randomized, crossover study (7d washout) to determine supplement safety (blood and muscle enzymes, heart rate, blood pressure and side effects) measured at time-0, 30-min, and then hourly for 5-h post-ingestion.
Study 2: Participants received the same Creatine Nitrate treatments vs. 3 g Creatine Monohydrate in a randomized, double-blind, 28d trial inclusive of a 7-d interim testing period and loading sequence (4 servings/d). Day-7 and d-28 measured bench press performance, anaerobic performance via Wingate testing and a 6×6-s bicycle ergometer sprint.
So what did the researchers find?
-Creatine Nitrate is very safe; there were no significant changes in any blood marker or hemodynamic function for any treatment group throughout five hours of post-ingestion follow-up.
– When comparing creatine monohydrate to creatine nitrate, there also was a significant increase in several strength parameters for the Creatine Monohydrate (5 grams) and Creatine Nitrate (3 grams) groups. A similar pattern for improvement was also observed for lean muscle mass for both groups. However, strength and body composition changes were similar between the Creatine Nitrate (3 grams) and Creatine Monohydrate (5 grams) groups.
The author concluded that, “Creatine nitrate delivered at 3 g was well-tolerated, demonstrated similar performance benefits to 3 g Creatine Monohydrate, in addition, within the confines of this study, there were no safety concerns. However, there was no evidence that Creatine Nitrate at recommended or twice recommended doses is more efficacious than Creatine Monohydrate at the doses studied.”
There does not seem to be any benefit in consuming creatine nitrate over creatine monohydrate.
Elfego Galvan, Dillon K. Walker, Sunday Y. Simbo, Ryan Dalton, Kyle Levers, Abigail O’Connor, Chelsea Goodenough, Nicholas D. Barringer, Mike Greenwood, Christopher Rasmussen, Stephen B. Smith, Steven E. Riechman, James D. Fluckey, Peter S. Murano, Conrad P. Earnest and Richard B. Kreider. Acute and chronic safety and efficacy of dose dependent creatine nitrate supplementation and exercise performance. Journal of the International Society of Sports Nutrition201613:12