The most common supplement form is creatine monohydrate. This is the form that has been used in the majority of research on the topic ( 8). These health and performance benefits are typically experienced when the creatine phosphate content in your cells is increased after supplementing with it. Because it’s safe, effective and affordable, creatine monohydrate has long been the gold standard for this supplement.

Creatine | BSN US

When minor side effects do occur, they typically involve an upset stomach or cramping. These side effects may be relieved by consuming several smaller doses, rather than one larger dose ( 26). Importantly, Dr. Sonpal advises talking to your doctor before you begin taking supplements of any kind, including creatine. And keep in mind that if something sounds too good to be true, it likely is. Before Taking Creatine Sleep deprivation has a negative effect on mental performance and mood. This can be caused by a drop in creatine levels in the brain,” he says. “Studies suggest that taking a creatine supplement can help to offset the decline in mental performance that normally happens when you’re short on sleep.” Some supplement manufacturers have attempted to improve the stability of creatine in the stomach by adding an alkaline powder, resulting in a buffered form. The formulation of N.O.-XPLODE is acceptable and covers most of the critical bases. Not everything on the label is directly relevant when it comes to creating a good pre-workout, but the nuts and bolts are all there. Nutritional SpecificityProfessional athletes and bodybuilders have an edge over casual exercisers, though. It’s all in what they put into their bodies. In addition to studying what foods they need to eat to maximize results, they also use powders and supplements to boost performance. With the right combination, they can get better results faster, or at the very least they can gain the energy they need to make it through a strenuous workout. Bench press strength and power production during cycling increased, regardless of which form was taken. This means that most of creatine’s beneficial effects, such as improved upper and lower body exercise performance, have been observed almost exclusively when creatine monohydrate was used ( 15, 16).

BSN Creatine 216g - Dolphin Fitness

However, several different forms of the supplement are sold, which can make choosing one confusing. Commonly included in both athletic pre-workout supplements and many standard energy drinks, taurine is purported to help “smooth out” the effects of high caffeine dosing. It may significantly reduce the unstable spurts and crashes associated with caffeine consumption and provide a smoother experience that allows for better focus in the gym. While its exact amount in BSN N.O.-XPLODE is unclear, it is listed prominently as part of their Myogenic Matrix blend. Citrulline Malate ​ Fortunately, a large amount of research indicates that creatine is safe to consume, and no serious side effects have been reported with its use ( 24, 25). However, a study directly comparing buffered and monohydrate forms found no differences in regards to effectiveness or side effects ( 31).

In addition to increasing strength, creatine monohydrate can increase water content in muscle cells. This may lead to beneficial effects on muscle growth by sending signals related to cell swelling ( 23). Overall, while buffered forms weren’t worse than monohydrate forms in this study, they weren’t better either. BSN mostly hits the mark with their N.O.-XPLODE pre-workout, although there are some areas where there’s more to be desired. Its high caffeine content and the inclusion of critical components such as beta-alanine, taurine, niacin, and creatine are welcomed, but it does come up short in a few areas. The long list of added vitamins and extra blends are welcome, but do not necessarily help fulfill the primary purpose of the product. BSN N.O.-XPLODE Pre-Workout By the Numbers​ Examine the amount of creatine you’re getting per serving. You’ll find many creatine powders provide 5 grams, which should be enough to get the desired results. If it’s your first time stepping into the gym, a pre-workout supplement may not be necessary. However, BSN N.O.-XPLODE is safe for anyone without underlying health conditions, or anyone particularly sensitive to caffeine intake. While the label warns against taking more than two scoops at any time, one half scoop might be a good place to start, especially if it is your first experience with this kind of supplement. Should I take BSN N.O.-XPLODE Pre-Workout every time I go to the gym?

BSN Creatine 216g | Discount Supplements

Some research has found that they may increase strength gains from a weight training program by about 10%, on average ( 17). Despite these minor differences in processing, each of these forms is probably equally effective when equal doses are given. Overall, exercise scientists widely agree that supplementing with creatine can improve strength and power production, or how much force can be produced in a certain amount of time, during exercise. Supplements aren’t the only source of creatine. You can add it to your diet by eating protein-rich foods like fish and meat. Athletes often must go through testing to make sure they’re clear of any performance-enhancing products. Creatine is typically safe for these tests, but one type of creatine known to be cleared in these tests is Creapure. In fact, the name is often seen on lists of substances that will reduce an athlete’s risk of accidentally doping.

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Participants in this study took the supplements while continuing their normal weight training program for 28 days. Other times, the creatine is micronized, or mechanically processed to improve water solubility. In theory, better water solubility could improve your body’s ability to absorb it ( 22). One thing that can be confusing as you start thinking about taking creatine is that there are multiple varieties available. Creatine monohydrate was the first type used as a supplement, but since that time, several others have emerged. Creatine monohydrate is tested and proven, but some of these others have their own benefits, while others haven’t been proven to be useful at all. Conduct thorough research on each type before buying to make sure you’ll get the results you’re expecting. Creatine, in the form of creatine phosphate, plays a critical role in cellular energy production ( 14). This form is made up of a creatine molecule and a water molecule, though it can be processed in a few ways. Sometimes, the water molecule is removed, resulting in creatine anhydrous.

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Besides Creatine can have other benefits, too, says Dr. Niket Sonpal, a doctor based in New York City.

BSN Dietary Supplement Creatine Monohydrate Powder

To ensure you’re getting exactly what the label says, buy a powder that was manufactured in a facility that’s GMP compliant. GMP stands for “Good Manufacturing Practice,” a set of standards applied to manufacturers.