Creatine: forms, use and options
Creatine is one of those supplements that people in the gym still talk about, and for good reason. It isn’t a new miracle powder but an old acquaintance, around which many versions, promises and a fair amount of confusion have built up over the years.
Below, we take a clear-headed look at why monohydrate is still the go-to name among creatine forms, what CEE, Kre-Alkalyn and methylated forms mean, and when a newer variant might make sense at all.
Why creatine matters in strength training
(Jim Stoppani, FLEX) once wrote well about how CEE reached bodybuilders before researchers had come to a settled view on it. Some athletes were already using creatine in the 70s, but it only became widely known in the 1990s, when it began to be sold more broadly as a supplement.
Bodybuilding circles took to it quickly. The effect was easy to notice: a better feeling of strength, fuller muscles and the ability to do hard work a little longer. Researchers, meanwhile, wanted data, not just locker-room talk. Ten years later there were far more studies and the overall picture had become clearer: creatine works and, in normal use, is generally considered well tolerated.
That doesn’t mean every tub is the same or that more is always better. This is exactly where the difference between old monohydrate and the newer forms comes in.
Creatine monohydrate: the old reliable choice
Most studies on creatine involve creatine monohydrate. It is a simple, cheap and well-known form. If someone asks where to start, the honest answer is often: with monohydrate.
Still, it isn’t convenient for everyone. In some people, CEE isn’t absorbed well in the digestive tract. If part of the substance stays in the gut, it binds water and can cause diarrhea. This was more common in creatine’s early days, because in the early 90s most creatine monohydrate wasn’t micronized, meaning ground very finely. For some people, even the micronized form upsets the stomach.
The second issue is transport into the muscle. The classic approach links taking creatine to insulin, which is why it was recommended to take it with simple carbohydrates. The old approach called for about 20g of sugars per gram of creatine. Taking 3–5 g of creatine before and after training would mean 60–100g of simple carbohydrates at a time, or 120–200g of carbohydrates in total, which is 480–800 calories.
In the loading-phase example, the first five days, the amount discussed was 20g of creatine a day. By the same logic, that would come with 400g of carbohydrates, or 1600 calories in the form of simple sugars. If your goal is to lose fat, that can be a pretty high price.
This is also where the talk of so-called creatine bloat comes from. If creatine monohydrate doesn’t move well into the muscle cell, some of the water may end up where you don’t want it visually. It’s nothing to panic about, but it’s annoying for anyone chasing stage condition or a very dry look.
Creatine and newer forms
The idea behind the newer forms of creatine is simple: better absorption, fewer stomach complaints and less need for a large amount of sugar. They don’t do your training for you. They try to solve a practical problem that some people have with monohydrate.
Creatine ethyl ester, or CEE
Ethyl ester hydrochloride, or CEE for short, is a form in which an alcohol and an acid molecule are attached to creatine. The original idea was to improve how the substance moves across cells, so that absorption in the digestive tract and by muscle cells would be easier.
According to the old article, researchers at the University of Nebraska developed methods for applying this process to creatine. The same approach was also used for medical purposes, for example in patients with cancer-related weight loss.
The practical promise is that CEE doesn’t need insulin’s help to the same degree and shouldn’t leave water held around the muscle cells. The recommended amount given was 1–2 g of CEE before and after training, with no loading phase.
Kre-Alkalyn
Kre-Alkalyn is buffered creatine. It has been processed at a higher pH level than regular creatine. The simple idea: in an acidic environment, creatine monohydrate can turn into creatinine, and buffering is supposed to slow that process down.
The original text was cautious about this form, and that is worth keeping. It said that at the time there were no scientific studies on Kre-Alkalyn, although users reported similar benefits at smaller doses. The amount given was 1.5–3 g of Kre-Alkalyn before and after training. Here too, a loading phase was not considered necessary.
Creatine methyl ester
CEE methyl ester is also known as methylated creatine. It is similar to CEE in some ways, but a methyl group is attached to the creatine. The aim is to protect the substance from breaking down during digestion and metabolism.
At the same time, the original text also voiced a reservation: methylation is used for compounds that need to pass through the digestive tract and liver without breaking down quickly. With methylated steroids, toxins and liver damage have been discussed. The same conclusion can’t automatically be drawn for methylated creatine, but anyone with liver problems should be cautious. The amount described was 1–2 g before and after training.
Choosing creatine: what to look at before you buy
The simple truth: if creatine monohydrate works for you, your stomach is fine and you don’t get annoyingly bloated with water, there’s no reason to go hunting for a new form in a panic. It’s still a strong choice.
You might consider a newer form if monohydrate causes digestive problems, if you don’t want to take it with a large amount of sugar, or if a loading phase doesn’t fit your routine. Training itself still comes first: creatine monohydrate helps more when your program, sleep and diet are more or less in order.
Don’t choose by the label alone. Check which form you’re dealing with, how large the actual daily amount is, and whether the promises sound too good to be true. If a product promises everything at once, it’s worth taking a step back.
Creatine FAQ
Is creatine monohydrate still a sensible choice?
Yes. It’s the best-known form and a logical starting point for most people. Newer forms are worth considering mainly when monohydrate doesn’t agree with your stomach or gives you an unwanted water-retention feeling.
Does creatine always need a loading phase?
Not necessarily. The original text gave 20 g of creatine a day as an example of a loading phase, but for CEE and Kre-Alkalyn it stressed that no loading phase is needed. The choice depends on the form and the purpose of use.
Why do some people get diarrhea from creatine?
If part of the creatine isn’t absorbed in the digestive tract, it can draw in water and irritate the stomach. In that case a smaller amount, different timing or a better-tolerated form may help.
Author: Fitness.ee Turg
Source: Health Board – dietary supplements.
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