Finish First Clean Creatine is a creatine-based supplement belonging to BSN’s new Clean Series which provides three types of Creatine as well as several supporting ingredients, including Betaine and Rhodiola Rosea…
Creatine Monohydrate is the most common form of Creatine, mostly because it is the least expensive and no other form has ever been proven more effective, gram for gram.
Creatine Anhydrous is simply Creatine Monohydrate with the water molecule removed. This removal of the water molecule makes Creatine Anhydrous 100% Creatine by weight, as opposed to Creatine Monohydrate which is 88% Creatine.
CREATINE MAGNESIUM CHELATE:
Creatine Magnesium Chelate is Creatine bonded to Magnesium, and was originally invented because of Magnesium’s crucial role in Creatine metabolism.
A 2004 study, published in “The Journal of Strength & Conditioning Research”, found that 2.5g ofCreatine Magnesium Chelate was equivalent to the same dose of Creatine Monohydrate with regards to increasing 1 rep max in trained men.
Although Creatine Magnesium Chelate appears no more effective than Monohydrate in terms of physical performance enhancement, a 2003 study published in “Metabolism” did note that Creatine Magnesium Chelate may result in less water retention. However, this has only been noted at low doses. Over the course of a Creatine cycle, when total muscle Creatine saturation occurs, the difference would likely become less apparent.
Taurine has been shown to reduce exercise-induced oxidative muscle damage in multiple studies. While these findings certainly implicate Taurine as a recovery aid, it may also enhance exercise performance.
A recent 2013 study, also from “Amino Acids” noted a 1.7% improvement in 3k-time trial of runnersafter supplementing with Taurine, and these findings were further corroborated in a later 2013 study from “Applied Physiology, Nutrition, and Metabolism” in which Taurine supplementation was able to increase strength as well as decrease oxidative muscle damage in human subjects.
Finish First Clean Creatine contains 1.5g of Taurine, well within the effective range (1-2g), but also making it pretty stackable with BSN’s Finish First Clean BCAAs which contain another 500mg of Taurine per serving.
Betaine (also known as Trimethylglycine) is the amino acid Glycine with the addition of three methyl groups attached. Betaine is alleged to increase power output and strength by increasing cellular swelling, a phenomenon well established with Creatine supplementation, which can drastically reduce the damaging effect of outside stimuli (such as exercise) on the working muscle. So far, Betaine has been investigated in several human studies, and has had some pretty encouraging results in most.
We discuss the strength/performance implications of Betaine in-depth in this article. With 1250mg of Beatine per serving, Finish First Clean Creatine requires a double-dose to achieve what could be considered a clinical dose.
Rhodiola Rosea is what is known as an “adaptogen”, meaning it can help the body adapt to stressful situations, both physical and mental. Unlike most obscure herbal extracts, Rhodiola Rosea has actually demonstrated a considerable amount of efficacy with regards to performance enhancement.
A 2013 study, published in “The Journal of Strength & Conditioning Research”, found that 225mg of Rhodiola Rosea extract was able to reduce the heart response to exercise and significantly reduce perceived exertion, effectively increasing endurance.
These findings were roughly in-line with those of earlier studies, and lend even more credibility to the already established notion that Rhodiola Rosea supplementation can in fact improve exercise performance at doses of around 200mg.
Clean Creatine contains a pretty standard 100mg dose of Rhodiola Rosea, not exactly a “clinical dose”, but still potentially effective.
Astragin is a patented combination of Panax Ginseng and Astragalus. Although each of these components has their own set of potential benefits, BSN has included Astragin in the Clean Creatine formula simply to enhance absorption of other nutrients.
THE BOTTOM LINE:
Finish First Clean Creatine contains a moderately effective dose of Creatine (three types combined) as well as somewhat effective doses of Betaine, Taurine and Rhodiola which may enhance strength, performance, and recovery to some degree. Finish First Clean Creatine becomes much more effective at two servings daily, but even at one serving the benefits are there.
[expand title=”REFERENCES” tag=”h5″]
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- MacNeil, Lauren, et al. “Analysis of creatine, creatinine, creatine-d< sub> 3 and creatinine-d< sub> 3 in urine, plasma, and red blood cells by HPLC and GC–MS to follow the fate of ingested creatine-d< sub> 3.”Journal of Chromatography B 827.2 (2005): 210-215.
- SELSBY, JOSHUA T., ROBERT A. DISILVESTRO, and STEVEN T. DEVOR. “Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance.” The Journal of Strength & Conditioning Research 18.2 (2004): 311-315.
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- del Favero, Serena, et al. “Creatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performance.” Amino Acids42.6 (2012): 2299-2305.
- Huxtable, R. J. “Physiological actions of taurine.” Physiological reviews 72.1 (1992): 101-163.
- Noreen, Eric E., et al. “The effects of an acute dose of Rhodiola rosea on endurance exercise performance.” The Journal of Strength & Conditioning Research 27.3 (2013): 839-847.
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- Spasov, A. A., et al. “A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of< i> Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen.” Phytomedicine 7.2 (2000): 85-89.