Creatine HD is BPI Sports’ latest Creatine-based supplement which features several forms of Creatine…FIND IT HERE
Creatine has been the single most extensively-researched performance enhancing supplement, with literally hundreds of studies indicating that it is not only effective, but also quite reliable. Although certain studies have focused on particular benefits, colelctively the research indicates that Creatine can increase strength and power output, increase muscle mass, enhance recovery.
Although the most common and seemingly reliable form of Creatine is Creatine Monohydrate, many “designer form” have come on the market in recent years, leading to the rise of Creatine mixes such as Creatine HD. We’ll discuss each of these forms briefly…
The most common form of Creatine which is roughly 88% Creatine by weight and considered highly bioavailable at daily doses of 5g.
Technically the purest form of Creatine, Creatine Anhydrous is simply Creatine Monohydrate with the water molecule removed, yielding a form of Creatine that is literally 100% Creatine by weight.
Creatine Magnesium Chelate
Creatine Magnesium Chelate is “chelated”, meaning it is chemically bonded with a mineral, in this case Magnesium. Preliminary research suggests that Creatine Magnesium Chelate may result in less water retention than other forms, but it’s not clear if it makes much of a difference with prolonged use (it probably doesn’t).
Creatine AKG is Creatine combined with Alpha Ketoglutaric Acid (AKG), and has absolutely no evidence suggesting it is superior to other forms of Creatine. Looks like BPI is reaching a little on this one.
Creatine + Citric Acid…again, not in anyway superior to other forms of Creatine.
pH Buffered Creatine
This is simply Creatine that has had it’s pH increased and is considered more soluble, not more effective, than Creatine Monohydrate.
The Bottom Line
Creatine HD is basically BPI’s second attempt at making a designer blend of Creatine. It is in no way more effective than any ordinary Creatine supplement, but the addition of Tart Cherry may assist in recovery. We’d still recommend plain old Creatine Monohydrate though, to be quite honest…
If you’re interested in a muscle-builder that will actually help you pack on lean muscle quickly, check out our Best Muscle-Building Supplements List for some suggestions.
- Brose, Andrea, Gianni Parise, and Mark A. Tarnopolsky. “Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults.” The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 58.1 (2003): B11-B19.
- Volek, JEFF S., et al. “Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training.” Medicine and science in sports and exercise 31 (1999): 1147-1156.
- Mihic, Sasa, et al. “Acute creatine loading increases fat-free mass, but does not affect blood pressure, plasma creatinine, or CK activity in men and women.” Medicine and Science in Sports and Exercise 32.2 (2000): 291-296.
- Greenhaff, P. L., et al. “Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis.” American Journal of Physiology-Endocrinology And Metabolism 266.5 (1994): E725-E730.
- Jagim, Andrew R., et al. “A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate.” J Int Soc Sports Nutr 9.1 (2012): 43.
- Brilla, L. R., et al. “Magnesium-creatine supplementation effects on body water.” Metabolism 52.9 (2003): 1136-1140.