Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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12.06.2013 |
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Creatine dissolved in water works a little better than powder form
Strength athletes who dissolve their creatine in fluid react a little better to the supplement than athletes who take their creatine in powder form. British sports scientists at University College Chichester discovered this twenty years ago.
Dissolving creatine
Temperature
Forms
As far as solubility goes the supplement-makers' theory holds water. In 1 l water at 20 degrees Celsius you can dissolve 14 g creatine, 29 g creatine citrate and up to 54 g creatine pyruvate.
Now, creatine citrate and creatine pyruvate don't consist completely of creatine. So if you take that into account, then the solubility of creatine citrate and creatine pyruvate are respectively 1.6 and 2.6 times that of ordinary creatine.
Does it make a difference?
They gave five test subjects a dose of 2.3 g creatine on three different occasions. On one occasion the researchers dissolved the creatine in 250 ml water at 30 degrees Celsius [solution]; on another occasion they dissolved the powder in a glass of iced water [the water was so cold that the creatine hardly dissolved] [suspension] and on a third occasion they mixed powdered creatine with ground up sweets [lozenge].
When the researchers examined the blood of their test subjects they saw that the creatine concentration was highest after they had ingested creatine in solution.
During the six hours that they monitored the blood of their test subjects, the researchers measured 20 percent more creatine after the subjects had drunk creatine that had dissolved than after they had drunk the solution.
Your muscles absorb creatine a little better after a training session. [Int J Sport Nutr Exerc Metab. 2003 Mar; 13(1): 97-111.] So after a workout is a good moment to drink your creatine solution.
Micronized creatine
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