Creatine nitrate vs monohydrate – Which one is the best supplement for bodybuilding?
Creatine nitrate and monohydrate have gained immense popularity in sports and fitness. Athletes tend to rely on these supplements to ensure performance boost and give the best shot every time.
While creatine monohydrate has been ruling the bodybuilding and fitness scene for ages, its new form is making its own place.
Creatine nitrate is, in fact, widely accepted by many fitness enthusiasts claiming that its effects can be better than monohydrate.
This inquisition of choosing the best made us compare these two for bodybuilding and muscle growth.
In this blog, I will compare creatine nitrate vs monohydrate on the basis of:
- bioavailability,
- formulation,
- efficacy,
- affordability,
- safety,
- dosage.
So, delve into the detailed analysis of chemical composition, absorption rates, potential side effects, and effectiveness in enhancing sports and fitness performance for comprehensive comparative review of Creatine Nitrate vs Creatine Monohydrate.
Creatine Monohydrate vs Creatine Nitrate – Basic Overview
Undoubtedly, the market offers various forms of creatine supplements, and Creatine nitrate and creatine monohydrate are the two most popular.
This comparative outline aims to shed light on the differences between these two popular creatine forms. Certainly, the outline helps athletes and bodybuilders to make informed decisions regarding their supplementation choices.
What is Creatine Monohydrate?
Creatine monohydrate is one of the most common additions in bodybuilding supplementation. Athletes and powerlifters usually contribute to creatine monohydrate to emphasize their performance.
Its simple structure and high purity make it a benchmark for creatine supplementation. Due to its low production costs, it is also the most affordable type of creatine. Creatine monohydrate is normally consumed as a powder so that the body absorbs it quickly.
Moreover, it is one of the ergogenic nutritional supplements that athletes can use to improve their ability for high-intensity activity and build lean body mass while training.
What is Creatine Nitrate?
Creatine nitrate is a synthetic formulation of creatine monohydrate made by combining nitric acid and creatine in water. It is a compound formed by combining creatine with a nitrate molecule.
Studies recommend that the addition of nitrate in creatine somehow may influence the solubility and absorption of creatine in the body.
While comparing, creatine nitrate vs monohydrate, I found that nitrate is basically a more water-soluble version of creatine.
Further, the chemical properties of creatine nitrate combine two powerful effects by employing the role of both creatine and nitric oxide for muscle growth.
So, which among them would be the best form of creatine for bodybuilding?
Nitrate or Monohydrate – Which is the Best Creatine for Bodybuilding?
We must say that the choice between Creatine Nitrate and Creatine Monohydrate for bodybuilding depends on various factors. Since both of them are a type of creatine preferring which among the two for bodybuilding would be better is still a puzzle.
As creatine monohydrate is backed by extensive research and a proven track record, most bodybuilders prefer it and also achieve excellent results.
However, if you are looking for a more soluble form of creatine, nitrate should be your preferred choice. It has a faster absorption rate which can comparatively influence quicker results as compared to monohydrate.
Furthermore, the responses to the supplementation of both in the body may be different for individuals. So, you must monitor your body’s response and adjust your supplementation accordingly.
After analyzing the basic aspects of Creatine monohydrate and nitrate, let’s elaborate on the key differences between both the types of creatine.
Creatine Monohydrate vs Creatine Nitrate – 6 Key Differences
There are several ways and parameters you can look up to compare creatine monohydrate vs creatine nitrate. A few of them we have addressed here that must help you to know the comparison.
#1. Bioavailability
When it comes to the bioavailability of creatine supplements, Creatine Monohydrate is generally considered to have higher bioavailability as compared to Creatine Nitrate.
Creatine Monohydrate
Creatine Monohydrate contributes to a simpler molecular structure that comprises one molecule of creatine and one molecule of hydro, i.e., water. It significantly increases intramuscular creatine levels after strenuous training.
However, it has been studied that the absorption rate of creatine monohydrate in the body is quite slow at a higher dose.
Creatine Nitrate
Nitrate, on the other hand, is formed by combining one molecule of creatine and one molecule of nitric acid. It also ensures that users get the possible benefits of the availability of nitric acid, along with creatine.
The influence of nitrate on creatine absorption may vary from person to person, making it less predictable in terms of bioavailability when compared to Creatine Monohydrate. While some studies suggest that it takes less time to absorb, more evidence is needed for this.
#2. Formulations
When choosing between Creatine Nitrate and Creatine Monohydrate based on their formulations, it’s essential to consider factors such as purity, solubility, and potential additives.
Creatine Monohydrate
The formulation of creatine monohydrate is often considered the purest form of the supplement. It contains a high percentage of creatine, often exceeding 99% with minimal additives or fillers.
Further, it is also available in micronized versions that enhance solubility without compromising purity.
Creatine Nitrate
Creatine Nitrate has improved solubility as compared to traditional Creatine Monohydrate. By binding the creatine to a nitrate molecular structure, it is believed that it is more readily available for boosting exercise performance.
Apart from these, some formulations also combine additional additives that include beta-alanine, citrulline malate, and caffeine. These all together help in enhancing muscle growth and further maximize performance.
#3. Performance and Efficacy
While comparing Creatine Nitrate and Creatine Monohydrate based on performance and efficacy, it’s indeed to address the role of both supplements. Maybe the available scientific evidence and user experiences assure the efficacy.
Creatine Monohydrate
Creatine Monohydrate is one of the most extensively researched and proven supplements that intentionally enhance performance. It increases the body’s stores of creatine phosphate (CP), which is the most basic form of energy.
In a study, it is shown that regular supplementation increases the amount of intracellular creatine, which boosts the cell’s capacity to generate adenosine triphosphate.
Creatine Nitrate
Just like creatine monohydrate, nitrate also works efficiently to boost the performance. As mentioned, Creatine nitrate is more soluble in water than creatine monohydrate, meaning that it is more easily absorbed into the bloodstream.
It results in extraordinary creatine delivery to active muscles and outstanding blood flow. Athletes utilize creatine nitrate to build stronger, bigger, and more resilient muscles. Creatine nitrate also promotes sustaining high-intensity training and athletic performance at higher degrees.
#4. Affordability
While comparing Creatine Nitrate and Creatine Monohydrate, on the basis of affordability, we found that Creatine Monohydrate is typically the more cost-effective option.
Creatine Monohydrate
Since creatine monohydrate has been widely used for decades and is mass-produced, making it accessible to a broad range of consumers.
This eventually makes several brands offer the supplement, which raises competition. Due to high demand in the market, creatine monohydrate is often more affordable.
Creatine Nitrate
When comparing Creatine Nitrate with Creatine Monohydrate, it tends to be more expensive than the other one. It comprises several factors, that include the cost of production, the addition of nitrate molecules, and the novelty of the product.
Also, there are very limited brands that offer creatine nitrate which somehow costs more. Further, the added solubility and potential benefits of Creatine Nitrate may justify the higher cost for some users, but it’s essential to consider your budget when making a choice.
#5. Safety and Side Effects
Every additive to your fitness regime somehow delivers positive as well as negative aspects. While comparing creatine monohydrate vs creatine nitrate, here are some of the possible side effects you might need to know about both.
Creatine Monohydrate
Creatine monohydrate is possibly safe and employs incredible benefits. In fact, the supplement is praised by several athletes and backed by scientific studies. But somehow it may also have negative side effects.
Some of the side effects of creatine monohydrate consumption include Gastrointestinal Distress, weight gain, Muscle cramps, Stomach upset, Diarrhea, and Dizziness. Employing the recommended dosage will be better to eliminate these side effects.
Creatine Nitrate
Undoubtedly, Creatine Nitrate is a relatively newer form of creatine supplementation. That’s why there is limited research available on its specific side effects compared to more established forms like Creatine Monohydrate.
Nevertheless, some of the common creatine nitrate side effects users may face by indulging Creatine Nitrite in the diet include Allergies, Interactions, and Blood Pressure, and it may be not easily digestible for some specific groups too.
#6. Dosage and Usage
The choice between Creatine Nitrate and Creatine Monohydrate based on dosage and usage primarily depends on your personal preferences and goals. Here is a comparative overview of creatine nitrate vs monohydrate dosage.
Creatine Monohydrate
Creatine Monohydrate is typically suggested to take a total of 3 to 5 grams for better performance and muscle growth. Well, some individuals also contribute creatine loading phase, in their bulking cycle.
In this creatine loading zone, individuals take 20-25 grams per day for 5-7 days and then stop taking it. When it comes to usage, Creatine Monohydrate is versatile and can be taken at any time of the day, with or without food. It can be mixed with water, juice, or a protein shake.
Creatine Nitrate
The recommended creatine nitrate dosage is 1-3 grams per day. It is best to take creatine nitrate with food to help with absorption. Although the supplement is easily digestible combining it with food will enhance its efficacy and can be absorbed better.
Depending on the format you’ve bought, creatine nitrate comes in pills, powders, and liquid form too. So, for usage, you can directly gulp the pill or take powder with your pre-workout.
Here we’ve gone through the difference between creatine monohydrate and creatine nitrate which comparatively makes your research easier.
Well, to support you in comparison, we’re here with clinical trials that have proven studies about comparing Creatine nitrate vs monohydrate.
Nitrate Or Monohydrate – Which is better? (Scientific Evidence)
Both creatine monohydrate and nitrate seem to be effective in their own way. However, getting a scientific verification certainly ensures efficacy.
According to the Journal of the International Society of Sports Nutrition, two studies were conducted to evaluate the safety and exercise performance benefits of creatine nitrate (CrN) supplementation in comparison to creatine monohydrate (CrM) and a placebo.
Both Monohydrate and Creatine Offer Benefits
13 participants were ingested with different supplements (1.5 g CrN, 3 g CrN, 5 g CrM, or a placebo) in a randomized crossover design. After Day 7, the results shows some significant but random changes in blood markers across all treatment groups.
Creatine Nitrates Works Better to Enhance Performance
Again a study was performed in which 48 participants underwent a 28-day double-blind trial. Participants received a similar CrN treatment as per study 1 or ingested 3 g of CrM.
On days 7 and 28, performance evaluations such as a bench press test, a Wingate test, and a sprint on a bicycle ergometer were carried out. There was a significant increase in plasma nitrates in both CrN groups.
Creatine Nitrate Benefits at a Lower Dosage
58 participants were a part of the study to test the effects of up to 2 g creatine nitrate supplementation for 28 days. Blood tests were conducted before and after the supplementation period.
The results concluded creatine nitrate to be a safe alternative to creatine monohydrate.
Is Creatine Nitrate Better than Monohydrate?
To some extent, you can say that creatine nitrate can be better than Monohydrate as it is intentionally different in form and many other aspects. However, the evidence to support the efficacy is not much and creatine monohydrate already holds plenty of clinical support to boost performance and enhance muscle growth.
As Creatine nitrate is easily water-soluble and can be easily absorbed by the body, it may provide quick action. Further, it also emphasizes the benefits of nitric acid to some extent.
Also, the vast majority of research on creatine supplementation has focused on Creatine Monohydrate, reinforcing its reputation for effectiveness and bioavailability.
After analyzing the supported benefits, we’ve also encountered some queries regarding whether can you take creatine nitrate and creatine monohydrate together or not, so we decided to go through the facts.
Can You Take Creatine Nitrate and Creatine Monohydrate Together?
Yes, you can definitely take creatine nitrate and creatine monohydrate together. Since both supplements work similarly, combining them in optimum dosage indeed results incredibly.
However, it is important to note that more research is needed to confirm the safety and efficacy of taking creatine nitrate and creatine monohydrate together. Some experts also are in favor of neglecting the thought of combining creatine monohydrate and creatine nitrate together.
Here are some of the consequences you need to look after while combining these two supplements.
- Do start with a lower dose of each supplement and then gradually increase the dosage.
- Make sure you drink plenty of water throughout the day to stay hydrated.
- Take creatine nitrate and creatine monohydrate with food to help with absorption.
- If you face any side effects, instantly stop the consumption and consult a doctor.
Keep in mind that creatine nitrate is a new supplement and can cause severe damage so keep it’s dose as minimal as possible.
Final Note
Hope the detailed analysis has given you a clear overview of what is creatine nitrate vs monohydrate and which one you prefer. Certainly, each form has its unique characteristics and potential benefits.
Choosing one among these two, Creatine Nitrate and Creatine Monohydrate depends on individual preferences and fitness priorities.
Some enthusiasts are also in favor of combining both these supplements together to get the best of both worlds. But we suggest not to overdose yourself with any supplement that can further interrupt your daily life activities. Hope you’ve got the factual analysis of these creatine supplements and now know which one will fit your goals best.