The Truth About Fancy Creatine: Is It Worth the Hype?

Video: https://www.tiktok.com/@distilledscience/video/7551839464490863903

Transcript

Does fancy creatine work better? Yesterday I accidentally poisoned my partner by putting this fancy creatine in her smoothie. Instead of the usual creatine monohydrate, which is almost tasteless, this stuff... Oh! Tastes nasty! That was actually worse than I expected. But this ethylester creatine is more than twice the price of creatine monohydrate, the normal stuff. But is it more effective? The theory is that by adding an ester group to the creatine molecule, it makes it more fat solubes. This would allow it to bypass the normal creatine transporters and diffuse more directly through the cell walls of your gut and your muscles. In short, more creatine gets where it needs to go. Some brands, therefore, claim that it gives the same benefits at lower doses, while also eliminating the loading phase and producing less of a creatine bloat. And all this sounds like smart biochemistry, but lab results are not life results. Don't extrapolate until you validate. And it turns out that that extra ester bond makes the new molecule incredibly fragile, a special. especially in acidic environments, like your stomach. Where studies have now shown that it basically self-destructs, breaking down into creatinine, which your body then just excretes. A 2009 study pitted creatine monohydrate versus the ethylester and found that the monohydrate raised the creatine levels in the serum, but the ethylester did not. It just raised creatinine levels. The ethylester was no better than a placebo. This is a classic cautionary tale of marketing getting ahead of science, with companies taking a grain of truth and using it to sell you way overpriced. products. So I'm here to distill the actionable, life-improving science from the marketing hype. Final fun fact. New SETI research shows that humpback whales might be trying to communicate with humans by blowing water rain.

Additional notes

Which form of creatine is best? Do you take creatine, and if so, how much per day? A common problem within the supplement industry is that companies are constantly on the lookout for ways they can patent new forms of existing compounds to differentiate themselves from their competitors and justify an increase in price. The vast majority of the time this is just a marketing gimmick, but occasionally a new molecule or delivery mechanism or synergy might be identified that actually does have a beneficial effect! It always takes me way too long to sort through the data, but I'll be bringing you more of the stuff in that category soon. For anyone who made it to the end, let me know how you liked the Final Fun Fact, and if you want a full video on it! I think I’m going to make it a thing to throw in some fun goodies for you folks with patience :) 🤓 📚 Key Studies: Humpback Whales Blow Poloidal Vortex Bubble Rings – DOI: 10.1111/mms.70026 Analysis of the efficacy, safety, and regulatory status of novel forms of creatine – DOI: 10.1007/s00726-011-0874-6 The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels – DOI: 10.1186/1550-2783-6-6 Efficacy of Alternative Forms of Creatine Supplementation on Improving Performance and Body Composition in Healthy Subjects: A Systematic Review - DOI: 10.1519/JSC.0000000000003873 #science #nutrition #exercise #supplements #creatine

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