Gain Mass

Q&A: Creatine, Glycerol and Nitric Oxide Effects

In this edition we sort through the creatine conundrum, examine the effects of Nitric Oxide and tell you why Glycerol is in so many nutrition bars.


Creatine Conundrum

Question: I take creatine to build size. Why are so many forms are available, and which is best?

Answer: Taking creatine is an effective way to increase energy for training, build size and strength and improve recovery, but the varieties available can be confusing. Chemically, the differences are mainly in the side molecules attached to the creatine. Adding a molecule is an attempt to protect creatine from stomach-acid degradation or otherwise improve the benefits via the added molecule or compound. In some cases, the added compound itself may have a benefit of its own. The major players include:

>> Creatine monohydrate is the least expensive form as well as the one most supported by the research literature. We     recommend 5 grams per day of creatine, from whatever source.

>> Creatine phosphate is creatine attached to phosphate. Phosphates can be beneficial for increasing exercise time by buffering lactic acid.

>> Creatine magnesium chelate is creatine attached to a magnesium molecule. Magnesium is involved in muscle contraction and many body chemical reactions.

>> Tricreatine malate is creatine attached to malate, which is involved in carbohydrate and fat metabolism for energy.

>> Carnitine creatine monohydrate is creatine monohydrate attached to a carnitine molecule. Carnitine is involved in fat metabolism in the mitochondria.

>> Creatine pyruvate has pyruvate to boost endurance and buffer lactic acid in the muscle, potentially allowing you to train longer. Pyruvate can also help overweight people lose bodyfat.

>> Creatine citrate is more easily dissolved in water, but you need a larger dose to get your 5 grams of creatine itself.


NEXT: Glycerol & Nitric Oxide Questions >>

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!