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Creatine Monohydrate 101 – Marketing Myths Vs Research Science

Supplement Company Marketing MYTH – Creatine Monohydrate has poor stability

According to many supplement companies, creatine monohydrate has poor stability in the stomach and rapidly converts to CREATININE (The break-down waste product of creatine). Their fictitious story goes on to state, that due to this so called high creatine to creatinine conversion rate in the stomach, little ever reaches the blood stream and ever get absorbed into your muscles to bring about it strength/muscle building benefits.

Research Science – Even from the very early research dating back to 1992, it has been well known that creatine monohydrate has exceptional stability. Researchers measured its stability and conversion rate to its break-down product creatinine at various pH (acidic) ranges to mimic the low pH (acidity) of our stomach acid. Heres what they found. Less than 1-2 percent is converted to creatinine, even after four hours of sitting in a low pH solution. Even after sitting in a low pH solution for THREE DAYS, only 4-20% of it converted to creatinine, depending on the pH of the solution it was tested in. The creatine you ingest, is obviously NEVER going to sit in your stomach for three days and even if it did, the SLOW conversion rate still leaves plenty of unconverted creatine to adequately elevate muscle creatine concentrations to bring about performance gains. As you can see this is a fictitious myth based on no real scientific evidence and should be of NO concern to anyone using creatine monohydrate.

Supplement Company Marketing MYTH – Creatine Monohydrate is absorbed poorly into the blood stream

Research Science – University research has repeatedly shown, that 98-99% of the creatine monohydarate you ingest, gets absorbed through the gastro intestinal tract(GI tract) and into the blood stream. END OF DISCUSSION.

THE REAL ABSORPTION ISSUE: Getting the creatine from the BLOOD stream into the MUSCLES, where we need it.
Simply put, creatine pours into the blood stream due to its exceptional absorption through the GI tract. Unfortunately it gets bottlenecked when it gets to our muscles, which have a limited capacity to absorb it.

What was the old school solution to this problem?
Ingesting large amounts of fast digesting simple sugars/carbohydrates that would greatly spike the hormone insulin. Insulin by up-regulating the creatine transporter would intern allow more creatine to enter into our muscles at an accelerated rate. This method certainly works and works well.

Unfortunately there are some real limitations and downsides to utilizing this method
1.Insulin is a powerful fat storing hormone and constantly spiking it with simple sugars is not exactly what physique athletes or bodybuilders wants when trying to stay lean and ripped.

2.Many physique athletes do not want the caloric load from ingesting such high amounts of simple sugars and would much rather get their sugar from complex/slow digestion carbohydrate sources.

3.Some individuals feel BLOATED, NAUSCIOUS and FATIGUED from ingesting all that simple sugar, every time they take their creatine supplement.

Simply put, it is just not optimal or realistic for many active individuals who take their DIETS, PHYSIQUES and HEALTH as serious as their TRAINING.