Creatine nitrate C
There are very few data; no advantages over monohydrate have been shown
Citable fact
«Creatine nitrate» — evidence level C. Dosage: 3-5 g per day as a creatine source; some studies used doses up to 12 g. The dose that simultaneously provides the nitrate effect has not been determined. Source: PMID 38542677, permanent link to the source in the list below.
How it works
Creatine nitrate combines two molecules with different mechanisms. Creatine increases phosphocreatine stores in muscle and accelerates ATP resynthesis during short intense efforts. Nitrate serves as a substrate for nitric oxide formation, which dilates vessels and may improve blood flow and exercise economy. The idea is that one supplement covers both the strength and the endurance task. However, the nitrate part requires a sufficient dose, and in creatine nitrate its amount is small - the nitrate effect is usually achieved at 6-13 mmol, which is an order of magnitude more.
Dosage and intake
3-5 g per day as a creatine source; some studies used doses up to 12 g. The dose that simultaneously provides the nitrate effect has not been determined
Daily, including on rest days; before training - as desired. The rationale for intake before exercise for the nitrate part has not been confirmed
Forms
Powder and capsules of creatine nitrate. More expensive than monohydrate; the nitrate content in products is not always stated, which makes it hard to assess the real dose
What is confirmed
- Contains creatine, whose benefit for strength and mass is proven
- Theoretically it may give a vasodilating effect due to nitrate
- May cause water retention less often than monohydrate, although this has not been tested in comparative studies
Adverse effects and limitations
- There are few separate studies of this form; they are short and have small samples
- No advantages over creatine monohydrate have been shown, and the price is significantly higher; the nitrate in a dose of 3-5 g is far less than in nitrate studies with an effect
- May lower blood pressure
- Stomach upset, nausea and headache are possible; there are no data on the safety of long-term use
Interactions
- With caffeine - in the study the combination gave no convincing advantage, but it may increase the load on the heart
- With antihypertensive drugs and PDE-5 inhibitors - risk of marked blood pressure reduction
- With other nitrate sources - summation of the effect
Who must not use it
- Under 18 years: There are no studies in children and adolescents; not recommended
- Pregnancy and lactation: Use during pregnancy and lactation has not been studied
- Hypotension and taking antihypertensive drugs - caution
- Chronic kidney disease - only as prescribed by a physician
- Migraine - nitrates may trigger attacks
Sources
- The Effect of Creatine Nitrate and Caffeine Individually or Combined on Exercise Performance and Cognitive Function: A Randomized, Crossover, Double-Blind, Placebo-Controlled Trial · Mabrey G, Koozehchian MS, Newton AT · Nutrients, 2024 · PMID 38542677
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine · Kreider RB, Kalman DS, Antonio J · Journal of the International Society of Sports Nutrition, 2017 · PMID 28615996
See also
Comparisons
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