Comparison MST Creatine HCL 90 vs OstroVit Creatine 300 g

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

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

— Krealkalin. Formula combining creatine and alkali. According to the creators, alkali provides a decrease in stomach acidity and increases the bioavailability of creatine. In addition, many other...advantages are claimed for such formulations and the complete absence of side effects allegedly inherent in conventional 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 krealalkalin has any advantages over traditional creatine monohydrate.

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

— Creatine phosphate. A substance whose molecule consists of a molecule of creatine with an attached "tail" (acid residue) of a 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, theoretically, phosphate can reduce fatigue by neutralizing lactic acid. However, in fact, the effectiveness of this form was lower than that of creatine monohydrate (see the relevant paragraph) — in particular, due to the fact that 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 used with creatine. Manufacturers of creatine hydrochloride traditionally claim high efficiency, good absorption and no side effects for their products. However, there are still no independent studies confirming these claims, and it is likely that they are more of a publicity stunt than an objective reality.

— Creatine nitrate. A substance whose molecule includes a creatine molecule and a nitric oxide molecule. It is assumed that nitric oxide should have a vasodilating effect and improve the absorption of creatine, accelerating its penetration into the muscles. However, an independent study in 2016 did not show any benefits of creatine nitrate over traditional creatine monohydrate (see related paragraph) — only a similar effectiveness can be said.

— Magnesium creatine chelate. A substance whose molecule includes creatine and magnesium. Manufacturers claim improved digestibility due to the fact that creatine is stored 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 relevant paragraph).

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

— Complex. This category includes preparations 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, micronutrients, etc. And creatine itself can be contained simultaneously in several forms — monohydrate, malate, phosphate, hydrochloride, etc. (see details above). At the same time, manufacturers’ materials often state 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 a variety does not give a real increase in efficiency — on the contrary, some types of creatine that are part of a complex preparation may have a rather low efficiency.

— Creatine anhydrous. Anhydrous refers to creatine in its pure form; roughly speaking, this is creatine monohydrate (see the relevant paragraph), from which the water molecule has been removed. Due to this, one serving of such a preparation contains slightly more pure creatine than a similar portion of creatine monohydrate, but in fact this does not give any difference in effectiveness, and these two types are actually equivalent.

Release form of the drug.

- 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 portions, 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 drugs are available in powder form.

— Capsules. Convenient form of release both in terms of drug administration 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.

- Pills. This form of release 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 t...he 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. Indicated exclusively for powders (see "Form of release"). Knowing the daily rate, you can calculate how many days this or that package will last.

The total number of capsules or tablets (see "Form of release") 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 drug. 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 drug. 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 portion 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 drug. With this data, you can estimate the total number of servings if this information is not provided by the manufacturer.

The standard portion 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 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 norm of the drug, produced in the 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. 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.