Creatine nitrate blends the benefits of dietary creatine and nitrates. It enhances exercise performance by increasing endurance, muscle mass gain, and fatigue resistance. Keep reading to find out more about the benefits and risks and to learn if this supplement can revolutionize your workouts.
What Is Creatine Nitrate?
Creatine nitrate is a new synthetic formulation of creatine monohydrate, a widely used dietary supplement. It is made by combining nitric acid and creatine in water [R].
It combines the beneficial effects of creatine and nitrate supplementation. Numerous studies report the improvements on exercise performance from both molecules [R].
As the use of creatine nitrate becomes more popular, more studies are required to validate its beneficial effects on physical performance [R].
Creatine Nitrate vs. Creatine Monohydrate
The nitrate in creatine nitrate may mean that it’s more water soluble than creatine monohydrate. This can also increase the amount creatine the muscles take up by relaxing blood vessels, according to a patent filed by Thermolife International [R].
Both forms of supplements increase the rate of muscle mass gain and are well-tolerated [R].
The body uses creatine to provide a longer lasting supply of energy to the muscles during exercise [R].
Nitrates are inorganic salts present in most vegetables, fruits, and grains [R].
Dietary nitrate increases exercise endurance and improves heart health [R].
Benefits of Creatine Nitrate
1) Creatine Nitrate May Increase Exercise Performance
In a study (DB-RCT), 48 healthy and active men were either given a low or high creatine nitrate dose (1.5g, 3g), high dose of creatine monohydrate (3g), or placebo for 28 days. Participants who received a high dose of creatine nitrate could bench press a greater weight than participants who received the placebo, thus improving overall exercise performance [R].
In another study (DB-RCT) on 28 men and women, taking creatine nitrate for 6-days increased weight lifted in bench and leg press exercises. It also improved exercise performance and endurance [R].
2) Creatine Nitrate May Increase Muscle Mass
Creatine nitrate increased fat-free and lean mass after a 28-day consumption in a study (DB-RCT) on 48 healthy men [R].
Creatine Nitrate In Combination with Other Supplements
In a study (DB-RCT), 25 healthy and active participants received creatine nitrate in a pre-workout supplement of various compounds, such as beta-alanine, caffeine, and arginine alpha-ketoglutarate (AAKG) for 8-weeks. There was no improvement in exercise performance between the participants on placebo or the pre-workout supplement [R].
However, participants who took the pre-workout supplement were more optimistic and ready to workout than participants who took placebo [R].
Creatine Nitrate Metabolism
Creatine nitrate is broken down into creatine and nitrate in the body, according to a patent filed by Thermolife International. So, creatine and nitrate may achieve beneficial effects separately [R].
Creatine is absorbed from the gut and then transported to muscles via the bloodstream where transporter proteins (CreaT1) take up creatine molecules into the muscle [R].
The overall uptake of creatine into muscles depends on many factors, including total creatine content, hormones, and exercise. For example, less creatine will be taken up by the transporter proteins if the muscle has reached the maximum storage capacity [R, R].
Creatine increases energy storage in muscles and improves endurance during prolonged physical exercise [R].
Nitrate ions do not benefit the body directly. Rather, the nitric oxide, produced by the breakdown of nitrates, is responsible for the benefits of dietary nitrate supplementation [R].
Bacteria in the mouth convert nitrates to nitrites, which can then be broken down into nitric oxide or nitrosamines in the mouth or gut [R].
Nitric oxide is also made in tissues when oxygen levels are abnormally low. Increased concentrations of nitrites and nitric oxide in blood relax blood vessels and the heart, which leads to a decrease in blood pressure [R, R, R, R].
Nitrate supplementation improves muscle endurance during exercise by decreasing oxygen and energy demands per unit of force. It also reduces energy demands, which indirectly amplifies the improvement of exercise performance [R, R, R].
Natural Sources and Supplementation
As a supplement, creatine nitrate is available in powder or capsule form.
Creatine is mainly found in animal products, including [R]:
- Red meat (Greatest concentration)
- Milk Products
Uncooked meats (chicken, beef, rabbit) contain approximately 3.4 g/kg creatine, which decreases when the meat is cooked [R].
Milk contains much less, approximately 0.7 g/kg of creatine [R].
Nitrates are mainly found in fruits and vegetables [R].
Very high nitrate levels (>2500 mg/100 g of fresh weight) are found in the following vegetables [R]:
- Red beetroot
- Rocket (rucola)
Safety and Side Effects
Side effects were rarely reported and are not serious, such as [R]:
- Faster heartbeat
- Heart skipping/palpitations
- Blurred vision
Natural sources of nitrates contain vitamin C and other antioxidants that block the formation of nitrosamines. When taking creatine nitrate, the lack of antioxidants may increase the risk of nitrosamine formation [R].
In cells, creatine reacted with nitrites in acidic conditions to form a cancer-causing compound (N-nitrososarcosine, NSAR) [R].
Creatine nitrate may contain harmful contaminants such as melamine and chemicals that disturb hormonal systems [R].
Limitations and Caveats
Creatine nitrate is a new addition to the creatine supplement family. That is why it has not been extensively researched.
The long-term safety of creatine nitrate use and its safety in children and adolescents has not been established.
No drug interactions have been reported thus far for creatine nitrate. However, creatine produced by taking this supplement may interact with:
Creatine and caffeine have been shown to improve exercise performance and are frequently used in combination [R].
Simultaneous caffeine intake eliminated the performance-enhancing effects of creatine in a study on 9 healthy participants [R].
In a study (DB-RCT) on 10 healthy participants, consuming caffeine and creatine had opposite effects on muscle relaxation times. Creatine shortened the muscle relaxation time, whereas caffeine prolonged it. Thus, taking caffeine with creatine may cancel out the beneficial effects of creatine on exercise performance [R].
A dosage of 6g/day appears to be safe but additional studies are needed to confirm the long-term safety of this dosage [R].
Users report noticeably increased muscle mass and gains with creatine nitrate use compared to creatine monohydrate, which is more commonly used.
Other users also experienced minimal water retention that sometimes accompanies creatine monohydrate use
Lastly, users reported minimal/no side effects with creatine nitrate use.