Creatine Boost

Q: How is Creapure® different from other creatine brands?

A: Creapure® is the most extensively researched creatine formula, with scientifically confirmed safety and effectiveness. One paper and analysis (https://pmc.ncbi.nlm.nih.gov/articles/PMC9761713/) notes that the type of creatine most frequently used in studies evaluating creatine safety and efficacy has traditionally been micronized creatine monohydrate produced by AlzChem in Germany under the Creapure® brand name, described as being 99.9% pure. For this reason, it is generally considered the gold standard. Creatine monohydrate can also come from Chinese manufacturers, who may use different starting materials, such as sarcosinates and S-alkylisothioureas instead of sodium sarcosinate, acetic acid, and cyanamide. Due to differences in manufacturing, these may result in higher levels of impurities.

Q: Is Hammer Creatine Boost vegan-friendly?

A: Yes. According to the manufacturer, Creapure® is vegan and produced exclusively via chemical synthesis. The raw materials and intermediates used are not derived from animal or plant sources, so they do not contain trace residues from animal or plant by-products.

Q: Is Hammer Creatine Boost kosher certified?

A: Yes. The Creapure® creatine monohydrate used in Hammer Creatine Boost is manufactured in accordance with Jewish dietary laws and carries kosher certification.

Q: Is a loading phase necessary?

A: You can use a loading phase, but it is by no means mandatory. Some research (https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z) shows that creatine loading, using 4 x 5 grams per day for 5–7 days, can increase intramuscular creatine stores by up to 40 percent. Other studies have found that once-daily, smaller doses can be just as effective at maximizing creatine levels; it may simply take up to three weeks to reach the same level. Hammer recommends one daily serving of 5 grams of Hammer Creatine Boost, which is more than sufficient.

Q: Do you need to cycle creatine, or can it be used continuously?

A: Older guidance suggested using creatine for three weeks on followed by one week off, and some still find this approach useful. However, there is no need to take breaks from creatine. In other words, you do not need to cycle it. Because creatine does not act via receptors and there is no evidence of reduced sensitivity or tolerance developing, there is no reason to stop or pause daily use of Hammer Creatine Boost.

Q: What does micronized creatine mean, and why is it better?

A: Micronization is a process that reduces particle size. Micronized creatine has significantly smaller particles, allowing the powder to dissolve more easily and quickly in water. This can substantially reduce the risk of possible stomach discomfort and supports better absorption in the body.

Q: Can creatine really support brain function?

A: Yes. Although research is ongoing, current evidence suggests that creatine supports brain health in several ways. A review summarizing multiple studies on creatine supplementation and brain function (titled Heads Up for Creatine Supplementation and its Potential Applications for Brain Health and Function – https://link.springer.com/article/10.1007/s40279-023-01870-9) concludes that creatine supplementation can increase brain creatine content, which may explain its beneficial effects on brain health and performance over time. It has been shown to improve cognitive function and memory, especially in older adults, and to reduce symptoms of sleep deprivation in both humans and animals. Creatine also shows promising effects in traumatic brain injury, including helping to alleviate some concussion symptoms, and may improve certain features of muscular dystrophy. Early findings for depression and anxiety are encouraging as well, although more clinical research is needed to reach a reliable consensus on creatine effects as an adjunct, independent of medication.

Q: Does creatine have antioxidant properties?

A: Yes. Research (https://pmc.ncbi.nlm.nih.gov/articles/PMC8000194/) has shown that creatine increases the activity of antioxidant enzymes and can neutralize reactive oxygen species and reactive nitrogen species, that is, free radicals. Creatine protects two distinct and critically important cellular targets from oxidative damage: mitochondrial DNA and RNA. In addition, creatine exerts other effects that help cells survive and maintain function under oxidative stress.

Q: Can creatine cause kidney damage or kidney failure?

A: The Journal of the International Society of Sports Nutrition notes that questions and concerns about creatine supplementation and kidney damage or kidney failure are common. Among the myths circulating in the sports nutrition world, the idea that creatine supplementation leads to kidney damage or kidney failure is second only to the belief that protein supplements and high protein intake damage the kidneys. After more than 20 years of research clearly showing that creatine used at recommended doses does not harm kidney function, this concern unfortunately still persists. Its origin appears to be a misunderstanding of creatine and creatinine metabolism, along with a single case report published in 1998. In skeletal muscle, creatine and phosphocreatine spontaneously convert to creatinine, which enters the bloodstream and is then excreted in the urine. Healthy kidneys filter creatinine; otherwise, it would accumulate in the blood.

Of course, caution is always advisable with any dietary supplement or medication. Surveys suggest that creatine use ranges from 8 to 74 percent among athletes and physically active individuals, according to a review by Rawson and colleagues. Even if we take the lowest 8 percent estimate, this still represents thousands of user cases over several decades. If there really were a causal relationship between creatine supplementation and kidney damage or kidney failure, we would expect to have seen a rise in such problems among young, fit, healthy people since 1992, when Harris and colleagues published their landmark study. After nearly 30 years of follow-up data, thousands of user cases, and numerous clinical trials, no such evidence exists. For more details, see https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w.

Q: Can Hammer Creatine Boost be mixed with Recoverite?

A: Yes. Thanks to its antioxidant properties and its role in helping reduce muscle soreness, adding one serving of 5 grams of Hammer Creatine Boost to two scoops of Recoverite or Vegan Recoverite can definitely enhance recovery.

Q: What is sarcopenia, and how does creatine help with it?

A: According to a paper available at https://pmc.ncbi.nlm.nih.gov/articles/PMC6518405/, sarcopenia, the age-related loss of muscle mass, strength, and physical performance, often occurs together with bone loss and low-grade chronic inflammation. From the standpoint of healthy aging, interventions that help counter sarcopenia are clinically very important. A growing body of evidence suggests that creatine supplementation can increase muscle mass and performance in older adults, reduce the risk of falls, and may help decrease inflammation and bone mineral loss.

Q: What should I know about water retention from creatine?

A: Because of its osmotic properties, creatine draws water into muscle cells, increasing intracellular volume. This can lead to temporary water retention and weight gain, especially when someone follows a four to five day loading protocol.

While it is true that creatine supplementation can initially increase total body water, it is important to note that this effect is temporary. As the body adapts to creatine use, the early water retention tends to diminish over time. In other words, this initial weight gain does not represent a long-term problem.

Regarding blood pressure, one study (https://pubmed.ncbi.nlm.nih.gov/10694109/) concluded that acute creatine monohydrate supplementation does not affect blood pressure, kidney function, or plasma creatine kinase levels, but does increase fat-free mass.

However, it is important to note:
Anyone with a medical condition, such as high blood pressure, should consult a healthcare professional before using any dietary supplement. It is also worth remembering that the degree of water retention varies from person to person. In some people it is more noticeable, in others hardly visible at all. Factors that can influence these differences include:

• the amount of creatine consumed
• individual hydration status
• genetic factors

Finally, it is often claimed that creatine HCl causes less water retention because it dissolves better in water. This is also true for micronized Creapure creatine, as micronized creatine generally has better solubility than conventional forms.

Q: I know that creatine can increase blood creatinine levels. If I do not have kidney issues, can this elevated creatinine level be harmful to my health?

Yes, creatine can slightly increase blood creatinine levels.
However, this does not mean that it is damaging the liver or kidneys. Numerous studies support this; here are a few examples:

• A 2020 study (https://pmc.ncbi.nlm.nih.gov/articles/PMC7329184/) found that daily doses of up to 5 grams of creatine for 35 days had no impact on kidney function.

• Another 2020 study (https://pubmed.ncbi.nlm.nih.gov/32597619/) gave participants 0.3 grams per kilogram of body weight of creatine daily for seven days. For a 73 kilogram person, this is almost 22 grams of creatine per day.

Blood and urine samples were analysed before supplementation and again 30 days after, evaluating a total of 41 biochemical parameters, including kidney function markers.

Results:

• Creatine monohydrate did not cause side effects.

• It improved performance and increased body mass, as expected.

• It did not change red or white blood cell parameters.

• It did not negatively affect blood lipid profile, metabolic markers, or urinalysis results.

• It did not impair liver or kidney function.

Conclusion:
Creatine monohydrate use is safe, and no harmful effects on organs or physiological systems were observed.

• A four year trial from 2001 (https://pubmed.ncbi.nlm.nih.gov/11224803/) – one of the longest creatine studies to date – concluded that creatine supplementation had no negative side effects.

Finally, the ISSN, International Society of Sports Nutrition, states that no study has demonstrated harmful effects on the kidneys or liver in healthy individuals using creatine (https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/).

Q: What is the pH of the Creapure® creatine monohydrate used in Creatine Boost, and how does it compare to other forms of creatine?

German-made Creapure creatine, the most extensively tested creatine formula, has a neutral pH of 7.0, sometimes called baseline pH. This makes it very gentle on the stomach.

Other forms of creatine, by contrast, are significantly more acidic:

• creatine pyruvate: approximately pH 2.6

• creatine HCl: approximately pH 2.9

• creatine citrate: approximately pH 3.2

This high acidity can indeed improve solubility, but excessive acidity may increase the risk of stomach irritation and discomfort.

Another advantage of Creapure creatine is that it is micronized, meaning it has a very small particle size, which allows faster and easier dissolution, further reduces the likelihood of stomach upset, and improves absorption in the body.

There is also a patented creatine formula that includes sodium bicarbonate and has an estimated pH of 12.0 to 14.0, which is extremely alkaline. According to the manufacturer, this form remains completely stable and therefore is said to have very efficient absorption.

However, this pH range falls into the caustic category, meaning it can cause stomach discomfort similar to overly acidic creatine forms.

Q: What is the creatine loading protocol?

Research suggests that the fastest way to increase intramuscular creatine stores is with a loading protocol, which remains the most popular method among strength athletes.

A typical loading protocol consists of 4 to 5 servings per day, each providing 5 grams, for a total of 20 to 25 grams of creatine per day for 5 to 7 days.

After the loading phase is complete, a maintenance dose is recommended, which is 5 grams, one serving, of creatine per day.

Q: How can I determine how many grams are in one serving of creatine?

No scoop? No problem! With the conversion information below, the question Where did my scoop go? is easy to solve.

Creatine Boost
1 level scoop of 6.5 cubic centimetres equals 1⅓ teaspoons.

Q: Can I use Creatine Boost for baking or cooking?

The product Creatine Boost can be used for both baking and cooking because creatine is a stable compound under typical cooking temperatures. However, it is advisable to avoid very high temperatures, because above 450 degrees Fahrenheit, about 232 degrees Celsius, creatine begins to break down into creatinine.