Comparison MST Creatine HCL 90 vs OstroVit Creatine 300 g

Creatine is relatively rarely produced in pure form (anhydrous) - much more often it is presented in the form of certain chemical compounds, among which are creatine monohydrate, kre-alkalyn, creatine malate, creatine phosphate, creatine hydrochloride, complex(a combination of several types) and others. More details about each of them:

— Creatine monohydrate. A substance whose molecule consists of a creatine molecule and a water molecule. The most popular type, which is also deservedly considered the most effective. Creatine monohydrate is virtually indestructible in the stomach, most of it reaches the muscles in an unchanged form and is processed more slowly than most other forms. This type appeared on the market a relatively long time ago; since then, new forms of creatine have been developed (kre-alkalyn, creatine phosphate, etc.), for which higher efficiency is claimed. However, there is a widespread belief among sports nutrition professionals that these claims are purely a publicity stunt and are not true, and most scientific studies fully support this opinion.

- Kre-Alkalyn. Composition combining creatine and alkali. According to the creators, alkali reduces stomach acidity and increases the bioavailability of creatine. In addition, such fo...rmulations claim many other advantages and a complete absence of side effects allegedly inherent in regular creatine. At the same time, these data are based solely on manufacturers' statements and are not confirmed by independent studies, so to date there is no objective evidence that kre-alkalyn has any advantages over traditional creatine monohydrate.

- Creatine malate. A substance whose molecule combines a creatine molecule and a malic acid (malate) molecule. It has two varieties - dicreatine malate and tricreatine malate, according to the number of creatine molecules per malate molecule. Theoretically, due to its good solubility in water, this form is more effective, better absorbed and causes fewer side effects than traditional creatine monohydrate (see the corresponding paragraph); In addition, malic acid takes part in muscle energy metabolism and can increase endurance. In practice, there is no clear scientific evidence of these features yet, but it can be said that creatine malate is not inferior to monohydrate in effectiveness.

— Creatine phosphate. A substance whose molecule consists of a creatine molecule with an attached “tail” (acid residue) of phosphate (salt of phosphoric acid). To prove the effectiveness of this form, manufacturers cite the fact that it is in this form that creatine is contained and “works” in the muscles. In addition, phosphate is theoretically capable of reducing fatigue by neutralizing lactic acid. However, in practice, the effectiveness of this form turned out to be lower than that of creatine monohydrate (see the corresponding paragraph) - in particular, because the phosphate “tail” impairs the absorption of creatine phosphate by muscle cells.

- Creatine hydrochloride. A substance whose molecule consists of a creatine molecule and a hydrochloride group. In pharmaceuticals, the addition of a hydrochloride group is often used to increase the solubility and bioavailability of the active substance. For the same reasons, this method was also used with creatine. Manufacturers of creatine hydrochloride traditionally claim high efficiency, good digestibility and the absence of side effects for their products. However, there is still no independent research to support these claims, and they likely are more of a publicity stunt than objective reality.

- Creatine nitrate. A substance whose molecule includes a creatine molecule and a nitric oxide molecule. Nitric oxide is supposed to have a vasodilatory effect and improve the absorption of creatine, accelerating its penetration into the muscles. However, an independent study from 2016 did not show any advantages of creatine nitrate over traditional creatine monohydrate (see the corresponding paragraph) - we can only talk about similar effectiveness.

— Magnesium creatine chelate. A substance whose molecule includes creatine and magnesium. Manufacturers claim improved digestibility because creatine is retained as much as possible in the stomach and enters the muscles almost unchanged. Magnesium, in turn, takes part in cellular metabolism - in particular, the conversion of creatine into ATP. There is evidence that this type of creatine allows you to develop greater muscle effort than when taking creatine monohydrate (see the corresponding paragraph).

- Creatine ethyl ester. A substance that is a combination of creatine and ester. Manufacturers claim that the presence of ester improves the solubility of creatine, both in water and in fats, which, in turn, increases the efficiency of its transport to muscle cells. However, the results of independent studies contradict loud advertising statements: in particular, there is evidence that creatine ethyl ester is quickly metabolized directly in the stomach to creatinine (metabolic waste). Because of this, the bioavailability of this form of creatine is extremely low - noticeably lower than that of traditional creatine monohydrate (see the corresponding paragraph).

— Complex. This category includes drugs containing both creatine and other components important for athletes. The composition of such a drug may include, in particular, complex carbohydrates, BCAA amino acids, L-glutamine, vitamins, microelements, etc. Creatine itself can be contained simultaneously in several forms - monohydrate, malate, phosphate, hydrochloride, etc. (see above for details). At the same time, manufacturers’ materials often claim that due to this, different types of creatine “complement and enhance” each other, but this is nothing more than an advertising ploy designed to make the product more attractive in the eyes of buyers. Such variety does not provide a real increase in efficiency - on the contrary, some types of creatine included in the complex preparation may have rather low effectiveness.

— Creatine anhydrous. Creatine in its pure form is called anhydrous; Roughly speaking, this is creatine monohydrate (see the corresponding paragraph), from which a water molecule has been removed. Due to this, one serving of such a drug contains slightly more pure creatine than a similar serving of creatine monohydrate, but this does not provide any difference in effectiveness, and the two types are equivalent.

Dosage form of the supplement.

- Powder. Creatine in powder form is convenient in two ways. Firstly, the drug can be dosed at your discretion; The delivery package usually includes a measuring scoop for a set of individual servings, but if the standard dosage does not suit you for some reason, you can change it at your discretion. Secondly, when consumed, such creatine should be diluted evenly in a large amount of liquid (most types of creatine do not dissolve in water), and this form of use promotes high-quality absorption. As a result, most modern creatine-based supplements are available in powder form.

— Capsules. Convenient dosage forms both in terms of drug usage and storage. Thanks to their shape with a characteristic shell, the capsules completely deliver the substance into the body, minimizing its losses during transportation through the digestive tract. Capsule creatine is absorbed very well, but slowly (compared to powder preparations). The fact is that it takes some time for the capsule shell to break down.

- Tablets. This dosage form is convenient because when used, you do not need to measure each portion with a special scoop, stir the powder in liquid, etc. - just swallow the required number of tablets and wash them down with water. In addition, some tablets are made effervescent, which makes them even easier to use. On the...other hand, creatine in this form is absorbed somewhat less well than in powder form, so tablets are much less common.

Product weight excluding packaging. It is indicated exclusively for powders (see "Dosage form"). Knowing the daily rate, you can calculate how many days this or that package will last.

The total number of capsules or tablets (see "Dosage form") in the package. Knowing the daily rate, you can calculate how many days this or that package will last.

The number of individual servings contained in the package of the supplement. It corresponds to the weight or number of tablets/capsules divided by the size of one standard serving. Of course, if you deviate from this dosage, the number of servings will change accordingly.

The number of capsules or tablets corresponding to one standard serving of the supplement. With this data, it is possible to estimate the total number of servings per package if this information is not provided by the manufacturer.

The standard dosage is indicated per "average" person. In some cases (for example, with a very small or very large body weight), deviations from the indicated dosage are allowed, but only on the recommendation of a specialist.

The amount of powder corresponding to the standard portion of the supplement. With this data, you can estimate the total number of servings if this information is not provided by the manufacturer.

The standard dosage is indicated per "average" person. In some cases (for example, with a very small or very large body weight), deviations from the indicated dosage are allowed, but only on the recommendation of a specialist.

The daily norm of the drug, produced in the dosage form of a powder.

Recall that at the initial stage of taking creatine (the so-called loading phase), it is recommended to take it in high doses, and then the dosage is reduced to a “supporting” level. As a daily norm, manufacturers usually indicate the amount of the drug in the maintenance phase. Also, note that the format of taking creatine can be different: some formulations are designed to be taken once a day, others two to three times a day. Accordingly, the size of the daily allowance may correspond to one or more servings.

The daily rate of the supplement, produced in the dosage form of capsules or tablets.

Recall that at the initial stage of taking creatine (the so-called loading phase), it is recommended to take it in high doses, and then the dosage is reduced to a “supporting” level. At a daily rate, manufacturers usually indicate the amount of the supplement in the maintenance phase. Also, note that the format of taking creatine can be different: some formulations are designed to be taken once a day, others two to three times a day. Accordingly, the size of the daily allowance may correspond to one or more servings.