There are quite a few brands that try to sell liquid creatine as a “convenient” way to take creatine, rather than invest in powder or capsules.
Well, I would like to show you the ineffectiveness of this type of creatine, mainly because it becomes creatinine.
What is Liquid Creatine used for?
The objective of Liquid Creatine is the same as creatine monohydrate or creatine Kre-Alkalyn®. To sum up, it is basically to increase the maximum strength and muscle resistance, improve the recovery and gain lean muscle mass. Particularly, these properties will be useful regarding sports, although creatine also has properties to improve the cognition and brain function).
It is said that liquid creatine does not require a loading phase, it does not produce water retention and it has a more immediate effect than other creatine types. The question in this case is whether liquid creatine is really more effective than traditional creatine (powder or capsules). So, we will analyze its efficacy in terms of its breakdown into creatinine.
First of all, creatinine is a waste molecule that is produced by the muscle metabolism. All this happens naturally in the human body (approximately a 2% of the creatine is transformed into creatinine every day). Then, the blood transports creatinine from the muscles to the kidneys. These organs filter most of the creatinine and excrete it through the urine.
Side Effects of Liquid Creatine
Loss of efficacy
On average, 20-30 days can pass from the moment the liquid creatine is made until it reaches the hands of the customer. This would mean that the liquid creatine would have already undergone a 40-60% of breakdown into creatinine in each bottle…before even taking the first dose!
Total conversion to creatinine
If a bottle or several vials of liquid creatine lasts about a month… we would take the last dose around 60 days after its production (if not more). This is more than enough time to have a creatinine product instead of a creatine one.
It goes without saying that when we use powder, we dilute it in water and take it immediately. Above all, the creatine remains stable, preventing its breakdown.
A personal thought
Do not be fooled, even if they sell it like the latest revolution in creatine supplements, with the highest bioavailability or the most comfortable format. This type of creatine does not work; it is a physical-chemical issue.
- Astorino TA, et al. (2005) Is running performance enhanced with creatine serum ingestion. J Strength Cond Res. 19(4):730-4.
- Gill ND, Hall RD, Blazevich AJ. (2004) Creatine serum is not as effective as creatine powder for improving cycle sprint performance in competitive male team-sport athletes. J Strength Cond Res. 18(2):272-5
- Richard B. Kreider, Brian C. Leutholtz, Frank I. Katch, Victor L. Katch (2009) Exercise and Sport Nutrition. Exercise & Sport Nutrition.
- Tuttle, D. (2002) User’s Guide to Sports Nutrients. New Jersey. Basic Health Publications, Inc.
- All you Need to Know about Creatine
- How to take Creatine
- Natural Sources of Creatine
- Types of Creatine
- Creatine and Beta Alanine to improve the performance
- Creatine and Myostatin
- Kre-Alkalyn Creatine
- Creatine Ethyl Ester
- How to combine Creatine and Glutamine