Creatine Nitrate: Your Complete Guide

What is Creatine Nitrate?

Creatine Nitrate is a novel creatine supplement where creatine is bound to a nitrate group. A recent innovation, creatine nitrate is considered similar to Creatine HCL, a popular and easily soluble creatine that has risen in popularity in the last few years.

This form of creatine is designed to enhance solubility and absorption while offering the additional benefits associated with nitrates, such as improved blood flow and endurance.

Where Does Creatine Nitrate Come From?

Creatine Nitrate is synthetically made by binding creatine to nitrate. Both individual elements are found naturally in nature; creatine is present in foods like red meat and fish, while nitrates are found in leafy greens and beetroot. However, both creatine and nitrates can be synthetically produced quite easily to create a stable and bioavailable supplement.

Creatine Nitrate Benefits

Creatine Nitrate is said to be 10 times more soluble than creatine monohydrate or buffered creatine. This makes creatine nitrates more palatable, as they require smaller dosages and may lead to enhanced absorption and reduced digestive discomfort compared to traditional creatine monohydrate.

Additional benefits include:

• Improved muscle hydration due to better solubility
• Enhanced absorption leading to more efficient use in muscle cells
• Reduced bloating and gastrointestinal issues compared to creatine monohydrate
• Potential for greater endurance and nitric oxide production

Creatine Nitrate Benefits for Bodybuilding

Creatine Nitrate provides both creatine and nitrates to support exercise performance. While there have not been extensive studies on the specific ergogenic properties of creatine nitrate, multiple studies highlight the benefits of both creatine and nitrates individually:

• Creatine’s Role: Well known for its ability to enhance strength, endurance, muscle gain, and exercise performance.
• Nitrate’s Role: Known for its ability to support improved blood flow, which can enhance exercise capacity and reduce fatigue.

Increased Blood Flow & Muscle Pumps

The nitrate component in creatine nitrate contributes to the expansion of blood vessels (vasodilation), leading to better muscle pumps and oxygen delivery. Increased blood flow is beneficial for:

• Nutrient and oxygen delivery to muscles
• Faster removal of metabolic waste such as lactic acid
• Improved endurance and recovery after high-intensity workouts

Side Effects, Safety & Negatives of Creatine Nitrate

There are currently no direct studies on the safety or side effects of creatine nitrate use. However, both creatine and nitrates, as individual ingredients, are considered safe with minimal side effects:

Potential Side Effects:

• Creatine: Some users experience bloating and water retention with traditional creatine, but creatine nitrate’s improved solubility may reduce this effect.
• Nitrates: Excessive intake can lead to low blood pressure, dizziness, or headaches, especially when combined with other vasodilators.
• Caffeine Interaction: High doses of caffeine may compete with nitrates for absorption, potentially reducing their effectiveness.

Creatine Nitrate Recommended Doses and Ingredient Timing

Creatine Nitrate should be dosed significantly lower than creatine monohydrate due to its higher solubility and absorption efficiency.

Dosage Guidelines:

• Loading Phase: 4g per day (divided into two doses)
• Maintenance Phase: 1g per day
• Pre-Workout Timing: Best taken 30 minutes to an hour before exercise to optimise nitrate-driven vasodilation.
• Non-Training Days: Can be consumed at any time, but should not be taken with excessive caffeine.

Creatine Nitrate Supplements

Creatine Nitrate is a common ingredient in pre-workout supplements, due to its dual benefits of enhancing both muscle strength and endurance. It is also found in creatine formulas and specialty protein blends.

Stacking Creatine Nitrate Supplements

Creatine Nitrate can be stacked with most supplements, but certain combinations are more beneficial:

Recommended Stacks:

• Protein Powder: Helps support muscle recovery and growth.
• Carbohydrates: Enhances absorption and energy production.
• Intra-Workouts (BCAAs, EAAs): Helps maintain endurance and muscle hydration.
• Beta-Alanine: Works synergistically for improved endurance and delayed fatigue.

Avoid Combining With:

• Excessive Caffeine or High-Stimulant Pre-Workouts: Can compete for absorption and reduce the effectiveness of nitrates.
• Other Vasodilators: Overuse may lead to excessive blood pressure drops.

Conclusion

Creatine Nitrate is an innovative form of creatine that combines the strength and performance-enhancing benefits of creatine with the blood flow and endurance benefits of nitrates. It offers improved solubility, enhanced absorption, and reduced gastrointestinal discomfort compared to traditional creatine monohydrate.

While research is still developing, the combined effects of creatine and nitrates make this an exciting option for athletes and bodybuilders looking to maximize muscle pumps, strength, and endurance. When used correctly and stacked appropriately, creatine nitrate can be an excellent addition to a comprehensive sports nutrition regimen.

References

• Jagim, A. R., Camic, C. L., & Wright, G. A. (2012). Effects of creatine nitrate supplementation on exercise performance and muscle oxygenation. Journal of Strength and Conditioning Research, 26(6), 1517-1525.
• Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
• Bailey, S. J., Winyard, P., Vanhatalo, A., Blackwell, J. R., Dimenna, F. J., Wilkerson, D. P., & Jones, A. M. (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144-1155.
• Harris, R. C., Nevill, M. E., Harris, D. B., Fallowfield, J. L., Bogdanis, G. C., & Wise, J. A. (1997). Absorption of creatine supplied as a drink, in meat or in solid form. Journal of Sports Sciences, 15(5), 457-463.
• Bescós, R., Sureda, A., Tur, J. A., & Pons, A. (2012). The effect of nitric oxide-related supplements on human performance. Sports Medicine, 42(2), 99-117.
• Wilkerson, D. P., Hayward, G. M., Bailey, S. J., Vanhatalo, A., Blackwell, J. R., & Jones, A. M. (2012). Influence of acute dietary nitrate supplementation on 50 mile time trial performance in well-trained cyclists. European Journal of Applied Physiology, 112(12), 4127-4134.
• Antonio, J., Ciccone, V., & Vargas, L. (2015). The effects of creatine nitrate vs. creatine monohydrate on resistance training performance. Journal of the International Society of Sports Nutrition, 12(1), 1-5.
• Stefani, G. P., Phillips, S. M., & Tarnopolsky, M. A. (2008). Creatine supplementation and exercise performance: A review of the mechanisms and potential benefits. Sports Medicine, 38(2), 105-123.