Creatine Nitrate vs Creatine Monohydrate: A Comparison

Creatine Basics

Creatine is a non-essential nutrient naturally found in skeletal muscle, playing a vital role in quick energy production through the phosphocreatine system. It is widely used by athletes, bodybuilders, and even the elderly to enhance strength, endurance, and overall performance. The most extensively studied form of creatine is creatine monohydrate, which has been used for decades. However, newer forms, such as creatine nitrate, have emerged with claims of better solubility, absorption, and fewer side effects. This article will compare creatine monohydrate vs. creatine nitrate, exploring their differences, benefits, and which might be best for you.

What is Creatine Monohydrate?

Creatine Monohydrate is the most well-researched and widely used form of creatine. It consists of one creatine molecule bound to a water molecule, which separates in solution, making creatine bioavailable.

Creatine Monohydrate Benefits & Negatives

Benefits:

• Proven effectiveness in strength and muscle mass gains.
• Enhances power output and high-intensity exercise performance.
• Supports neuromuscular function and cognitive health. Affordable and widely available.

Negatives:

• Potential bloating and water retention.
• Digestive discomfort if taken without adequate water.
• Possible diarrhea when consumed in excessive doses.

What is Creatine Nitrate?

Creatine Nitrate is a newer form where creatine is bound to a nitrate molecule. It is marketed for its higher solubility and potential benefits from both creatine and nitrates.

Creatine Nitrate Benefits & Negatives

Benefits:

• 10 times more soluble than creatine monohydrate, leading to better absorption.
• Enhances nitric oxide (NO) production, improving blood flow and endurance.
• Supports cardiovascular health and oxygen uptake. May reduce bloating compared to creatine monohydrate.

Negatives:

• Limited research compared to creatine monohydrate.
• Potential low blood pressure issues from excessive nitrate intake when exceeding dosage recommendations.

Creatine Monohydrate vs. Creatine Nitrate - Key Differences

• Research & Studies: Creatine Monohydrate is extensively researched with proven benefits, while Creatine Nitrate has limited studies and emerging research.
• Solubility: Creatine Nitrate is 10 times more soluble than Creatine Monohydrate, making it easier to dissolve and absorb.
• Absorption Rate: Creatine Nitrate may absorb better, potentially leading to improved effectiveness and reduced bloating.
• Muscle Pump Effect: Creatine Nitrate enhances nitric oxide (NO) production, leading to greater muscle pumps, whereas Monohydrate provides a moderate pump effect.
• Performance Enhancement: Monohydrate has strong evidence supporting strength, power, and endurance benefits, while Nitrate shows promise but lacks extensive research.
• Side Effects: Creatine Monohydrate may cause bloating and water retention, whereas Creatine Nitrate could lower blood pressure if taken in excess.
• Regulatory Status: Monohydrate is fully approved and widely accepted, whereas Nitrate has limited approval in some regions due to a lack of studies.
• Price & Availability: Creatine Monohydrate is affordable and widely available, while Creatine Nitrate may be slightly more expensive and less available.

Creatine Nitrate vs. Creatine Monohydrate: Which One Should You Take?

If you’re new to creatine supplementation, creatine monohydrate remains the gold standard due to its reliability, affordability, and research-backed benefits. If you experience bloating or digestive discomfort from monohydrate, you may consider trying creatine nitrate for its better solubility and nitric oxide benefits.

Who Should Use Creatine Monohydrate?

Beginners & experienced athletes looking for a proven supplement. People seeking strength, power, and endurance benefits. Those on a budget.

Who Should Consider Creatine Nitrate?

Individuals sensitive to bloating from monohydrate. Endurance athletes who benefit from increased nitric oxide production. Advanced users looking for a novel form of creatine.

Creatine Monohydrate Supplements

Several high-quality creatine monohydrate supplements are available, including:

• Elemental Nutrition German Creatine Monohydrate
• Gen-Tec Creatine Monohydrate
• Optimum Nutrition Micronized Creatine

Creatine Nitrate Supplements

Creatine Nitrate is less common but can be found in some stand-alone Creatine Nitrate powders

Conclusion

Both creatine monohydrate and creatine nitrate offer muscle-building and performance benefits. However, creatine monohydrate remains the most well-researched and reliable option. Creatine nitrate shows promise with enhanced solubility and potential endurance benefits, but more research is needed.

If you want a tried-and-tested option, stick with monohydrate, but if digestive issues or bloating are concerns, nitrate could be worth exploring.

References

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• Pandit A et al. Equilibrium solubility studies of creatine nitrate, creatine monohydrate and buffered creatine. AAPS Poster Presentation. 2010.
• Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013; 12(4):240-4.
• Jagim AR, Camic CL, Wright GA. Effects of creatine nitrate supplementation on exercise performance and muscle oxygenation. J Strength Cond Res. 2012; 26(6):1517-1525.
• Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Lopez H. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017; 14(1):18.
• Bailey SJ, Winyard P, Vanhatalo A, Blackwell JR, Dimenna FJ, Wilkerson DP, Jones AM. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009; 107(4):1144-1155.
• Bescós R, Sureda A, Tur JA, Pons A. The effect of nitric-oxide-related supplements on human performance. Sports Med. 2012; 42(2):99-117.
• Antonio J, Ciccone V, Vargas L. The effects of creatine nitrate vs. creatine monohydrate on resistance training performance. J Int Soc Sports Nutr. 2015; 12(1):1-5.