This means that the CM must draw large amounts of water to it to help it dilute into solution so it can pass through the cell membrane. Because creatine draws water to the cell, and because most ingested CM is not absorbed well, unabsorbed creatine will sit outside of the target cell with the water, and this will result in the "creatine bloat." Furthermore, creatine can quickly convert to useless creatinine in a hot, acidic environment.
In essence, the problems associated with CM stem from its two main downfalls: 1. Poor solubility, 2. High acidity.
The solutions that have been brought to market, each solves one of these issues both nothing to-date has solved both. The two most popular are creatine ethyl ester and buffered creatine. Creatine Ethyl Ester (CEE): Creatine Ethyl Ester is Creatine Monohydrate with an ester attached. The esterification of creatine allows it to enter the cell easier increases its efficiency.
In other words, CEE makes the creatine more soluble, which allows for more of it to enter the cell. The problem is by adding an alcohol group to the creatine molecule, the alcohol may get deeper into tissues than before and may potentially build-up, causing a potential long-term toxicity issue from regular usage. Buffered Creatine (BC): Buffering creatine by blending it with an alkaline compound (sodium carbonate) increases its pH, helping to solve the acidity problem as CM has a very acidic pH of 3.5 (7.0 is neutral). Popular buffered creatine has a pH of The Future of Creatine about 10.0 which is very alkaline. However, BC is as extremely alkaline from neutral as CM is acidic. Too far a pH change in any direction causes metabolic problems as the all body's enzymes (which control every metabolic function including muscular contraction) only work in a very narrow pH range.
Gastric Distress: Creatine monohydrate is not very soluble (doesn’t dissolve in solution) and often causes gastric distress such as cramps, bloating and diarrhea due to unabsorbed creatine in the gut and intestine. This distress is caused because the body draws water into the small intestine to help dissolve the CM in solution and buffer the low pH. CM is also highly acidic at a pH of 3.5. This acidity can also cause gastric distress, cramps, bloating and even diarrhea because the body draws water into the small intestine to help dissolve the CM in solution and buffer the low pH.
Dehydration: The water being pulled from the blood into the intestines is also what contributes to potential hydration problems associated with CM. Requires
A Large Dose To Be Effective: The effectiveness of CM is dependent on the cells’ ability to absorb it. Therefore, poor solubility requires that you use large dosages (up to 20g/day) to get an effective amount into your muscles.
Degradation: Creatine can quickly degrade into useless creatinine when it is introduced into solution. The increased acidity and heat in the gut can quicken this reaction. Therefore, buffering the acidity can be critical in getting creatine into the body before it is destroyed.
Taste: The high acidity leads to a strong bitter, offensive taste.
Buffering the can greatly improve its palatability. |