But in comparing CEE vs CrMono, the winner is without a doubt,
CREATINE MONOHYDRATE ! In a study lead by one of the leading sports nutrition scientists West of the Mississipi, Dr. Darryn Willoughby and his band of merry men studied how a seven-week supplementation regimen combined with resistance training affected body composition, muscle mass, muscle strength and power, serum (blood) and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. Subjects were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CrMono), or creatine ethyl ester (CEE) group. The supplements were taken at a dose of 0.30 g/kg fat-free body mass (which is approximately 20 g/day) for five days followed by ingestion at 0.075 g/kg fat free mass (approximately 5 g/day) for 42 days. So it is your basic loading phase followed by a maintenance phase. By Day 6 and Day 48, CrMono produced higher levels of serum creatine than CEE. And interestingly, by Day 6 and Day 27, CrMono produced higher muscle creatne levels than CEE although by Day 48, CrMono was still higher (but it wasn’t statistically significant over CEE). One of the more telling results is the fact that CEE results in a much greater conversion to creatinine. Say it isn’t so! OMG! Yes, science has determined that by Day 6, 27 and 48, CEE produced 2 to 3 times more creatinine than CrMono. According to these eggheads, when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power.
Is it safe?
Short term (5 days), medium term (9 weeks) and long term (up to 5 years) oral creatine supplementation has been studied in small cohorts of athletes whose kidney function was monitored and scientists did not find any adverse effects on renal function.4
Richard Kreider, Ph.D. the Editor-in-Chief of the International Society of Sports Nutrition’s scientific journal completed a study in which he examined, over a 21-month period, 98 Division IA college football players who consumed, in an open label manner, creatine or non-creatine containing supplements following training sessions. Subjects who ingested creatine were administered 15.75 g/day of creatine monohydrate for five days and an average of 5 g/day thereafter in 5-10 g/day doses. What did he find? Nada darn thing. According to his study, “long-term creatine supplementation (up to 21-months) does not appear to adversely effect markers of health status in athletes undergoing intense training in comparison to athletes who do not take creatine.”5
How much should I take?
Take about 5 grams per day as a singular supplement or better yet, mixed with a protein powder.
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