Creatine Boost

What makes Creapure® different from other brands of creatine?

Creapure® is the most widely studied form of creatine and is proven to be safe and effective. According to one study/analysis (https://pmc.ncbi.nlm.nih.gov/articles/PMC9761713/) — "The type of creatine primarily used in research to establish its safety and efficacy has traditionally been a micronized creatine monohydrate (CM) made by AlzChem in Germany under the brand name Creapure®; this brand of CM has been reported to produce CM that is 99.9% pure. Thus, it is typically considered the gold standard. CM may also come from sources produced in China that have different starting materials such as sarcosinates and S-alkylisothiourea (as opposed to sodium sarcosinate, acetic acid, and cyanamide) and have been reported to produce more contaminants due to the methods used to manufacture it.”

Is Hammer Creatine Boost vegan-friendly?

Yes. According to the manufacturer: Creapure® is vegan and exclusively manufactured by chemical synthesis. Raw materials and intermediates are not derived from animal or herbal products resulting in no traces that may have originated from animal or herbal byproducts.

Is Hammer Creatine Boost Kosher?

Yes, the Creapure® creatine monohydrate in Hammer Creatine Boost is produced in compliance with Jewish regulations Kosher certified.

Do I need to do a loading phase with Hammer Creatine Boost?

You can but it isn’t an absolute necessity. Some research (https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z) suggests creatine loading–4 x 5-gram servings daily for 5 to 7 days–may help boost muscle stores of creatine by up 40%. However, other studies have found that lower doses of creatine taken once daily can be equally effective at maximizing your stores of creatine, though it may take up to 3 weeks. One serving (5 grams) of Hammer Creatine Boost once daily is our suggested dose.

Do I need to “cycle” off Hammer Creatine Boost for a period of time before using it again?

Using creatine in a cycle of 3 weeks “on” and 1 week “off” was the recommendation years ago, and some suggest that it may be beneficial to follow this protocol. However, there is no need to take any time off using creatine (i.e., it does not need to be cycled). Because creatine does not act upon any receptors and there is no known “sensitivity” (i.e., build-up tolerance issues), there is no need to take a break from using Hammer Creatine Boost on a daily basis.

What does micronized mean and how does it make for a better creatine product?

Micronized is a process that reduces particle size. Micronized creatine has significantly smaller particles, which makes the creatine powder easier to dissolve in water quickly, greatly minimizing potential stomach distress issues, and allowing for greater absorption in the body.

Can supplementing with Hammer Creatine Boost really help the brain?

Yes! While the research is ongoing, current research shows multiple brain health benefits with the use of creatine. The conclusion of a review of numerous brain specific studies with creatine supplementation (“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), states: “Creatine supplementation can increase brain creatine content, which over time may help explain some of the promising effects on measures of brain health and function. Specifically, creatine supplementation has been shown to improve measures of cognition and memory (primarily in aging adults) and decreases symptoms of sleep deprivation in human and animal populations. Creatine supplementation also shows promise for alleviating some symptoms of TBI (Traumatic Brain Injury), including concussion, and characteristics of muscular dystrophy in humans. The efficacy of creatine for treating symptoms of depression and anxiety is also encouraging but clinical trials examining the effects of creatine (independent of pharmacological interventions) on these mood disorders are needed before a consensus can be reached.”

Does creatine have antioxidant properties?

Yes. Research (https://pmc.ncbi.nlm.nih.gov/articles/PMC8000194/) has shown that “creatine increases the activity of antioxidant enzymes and has the capability to eliminate reactive oxygen species (ROS) and reactive nitrogen species (RNS) free radicals. Creatine protects two different and important cellular targets, mitochondrial deoxyribonucleic acid (mtDNA) and RNA against oxidative damage. In addition, creatine has been shown to cause other related effects that help the cell to survive and function under oxidative stress.”

Does creatine cause kidney damage/renal dysfunction?

A portion from the Journal of the International Society of Sports Nutrition: “Questions and concerns involving creatine supplementation and kidney damage/renal dysfunction are common. In terms of pervasive misinformation in the sport nutrition arena, the notion that creatine supplementation leads to kidney damage/renal dysfunction is perhaps second only to the myth that protein supplementation and high habitual protein intake causes kidney damage. Today, after > 20 years of research which demonstrates no adverse effects from recommended dosages of creatine supplements on kidney health, unfortunately, this concern persists. While the origin is unknown, the connection between creatine supplementation and kidney damage/renal dysfunction could be traced back to two things: a poor understanding of creatine and creatinine metabolism and a case study published in 1998. In skeletal muscle, both creatine and PCr (phosphocreatine) are degraded non-enzymatically to creatinine, which is exported to the blood and excreted in the urine. Healthy kidneys filter creatinine, which would otherwise increase in the blood.”

“It is prudent to be cautious when ingesting any dietary supplement or medication. Survey data indicates that creatine supplementation usage ranges between 8-74% in athletes and other exercising individuals (reviewed in Rawson et al.). Even with a low estimate of 8% of exercising individuals using creatine supplements, this indicates thousands of exposures across several decades. If the link between creatine supplementation and kidney health was valid, there would be an expected increase in kidney damage/renal dysfunction in low risk (i.e. young, physically fit, healthy) individuals since 1992 after Harris et al. published their seminal work. After nearly 30 years of post-marketing surveillance, thousands of exposures, and multiple clinical trials, no such evidence exists.”

For more, please see jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w

Can I mix Hammer Creatine Boost in with Recoverite to enhance recovery?

A resounding “YES!” Given creatine’s antioxidant properties, along with its ability to help reduce muscle soreness, adding 1 serving (5g) of Hammer Creatine Boost to a 2-scoop serving of Recoverite (or Vegan Recoverite) will definitely enhance recovery.

What is sarcopenia and how does Hammer Creatine Boost address this condition?

From research at https://pmc.ncbi.nlm.nih.gov/articles/PMC6518405/ - “Sarcopenia, defined as the age-related decrease in muscle mass, strength and physical performance, is associated with reduced bone mass and elevated low-grade inflammation. From a healthy aging perspective, interventions which overcome sarcopenia are clinically relevant. Accumulating evidence suggests that exogenous creatine supplementation has the potential to increase aging muscle mass, muscle performance, and decrease the risk of falls and possibly attenuate inflammation and loss of bone mineral.”

Can you comment on the water-gaining/retention effects of creatine use and creatine’s possible effects on blood pressure?

Creatine's osmotic properties cause it to draw water into muscle cells, increasing intracellular volume. This can lead to temporary water weight gain, especially if the person does a 4-5-day loading dose with creatine. And while it is true that creatine supplementation can cause an initial increase in water weight, it is important to remember that this effect is temporary. As the body adapts to creatine use, the initial water weight gain subsides over time. This means that the temporary increase in water weight is not considered to be a long-term concern. As far as creatine’s effects of blood pressure, one study (https://pubmed.ncbi.nlm.nih.gov/10694109/) concluded that "acute CrM [creatine monohydrate] administration does not affect blood pressure, renal function, or plasma CK [creatine kinase] activity, but increases FFM [fat-free muscle mass].” That said, if one has a medical issue such as hypertension, it is important to discuss the possible use of any supplement with their health care profession prior to using. It is worth noting that the amount of water weight gain varies among individuals. Some people may experience a more pronounced effect, while others may have a minimal increase. The amount of creatine used, individual hydration status, and genetic factors can all contribute to these variations. Lastly, it is suggested that creatine HCL, because it is more soluble in water, has less of a water retention affect. That is also true with the micronized Creapure creatine, as micronized creatine is generally considered to be more soluble than regular creatine.

I know that ​creatine may increase your blood creatinine. Are these elevated creatinine levels deleterious to your health if you do not really have impaired kidney function?

Yes, creatine can slightly raise creatinine levels in the blood. This, however, does not mean that it’s harming your liver or kidneys. There are a number of studies that show this; here are a couple:

• A 2020 study (https://pmc.ncbi.nlm.nih.gov/articles/PMC7329184/) found that taking up to 5 g of creatine daily for 35 days did not affect kidney function.
• Another 2020 study (https://pubmed.ncbi.nlm.nih.gov/32597619/) had the study subjects take creatine at the rate of 0.3 g/kg per day for 7 days. For a 160-lb. person (~73kg) that is almost 22 grams of creatine daily. Blood and urine samples were collected pre- and 30 days post-supplementation to evaluate 41 biochemical parameters and renal function. Results: Creatine monohydrate supplementation did not cause adverse events and, as expected, promoted an increase of the performance and body weight. No modification of red blood cells parameters, white blood cells profile, blood lipid profile, metabolic and urine markers, hepatic and renal function were observed in the supplemented group. Conclusions: Despite the expected weight increase, the creatine monohydrate supplementation is safe for health and no detrimental effects on different organs and physiological systems were observed.
• A 4-year 2001 study (https://pubmed.ncbi.nlm.nih.gov/11224803/) — one of the longest studies to date — concluded that creatine supplementation has no negative side effects.
• Lastly, the ISSN (International Society of Sports Nutrition) notes that no study of creatine use in healthy individuals has provided evidence of harm to the kidney or liver (https://pmc.ncbi.nlm.nih.gov/articles/PMC5469049/).

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

The Creapure® brand of creatine from Germany—the most widely tested form of creatine—has a neutral pH of 7.0, also known as basic pH. As such, it is very gentle on the stomach. Other forms of creatine are much more acidic: creatine pyruvate has an estimated pH of 2.6, creatine HCL has an estimated pH of 2.9, and creatine citrate has an estimated pH of 3.2. This very acidic pH is suggested to help increase the solubility of creatine; however, high amounts of such an acidic compound may increase the potential for stomach distress issues. Additionally, as Creapure creatine is micronized (i.e., greatly reduced particle size), it makes the creatine powder as easy—over even easier—to dissolve in water quickly, greatly minimizing potential stomach distress issues, and allowing for greater absorption in the body. A patented form of creatine, one which contains sodium bicarbonate, has an estimated pH of 12.0 - 14.0. making it extremely alkaline. It is suggested that this form of creatine "remains fully stable, which means your body assimilates and utilizes it efficiently.” That said, this high of a pH is considered to be in the corrosive range, which could lead to similar stomach distress issues as acidic forms of creatine can.

What is the loading dose protocol for creatine? 

Research has shown the most effective way to rapidly increase intramuscular creatine concentrations is via a loading method, and for strength athletes this remains the most popular way to use creatine. A typical loading protocol consists of 5 grams (1 scoop) in 4-5 daily doses (4-5 scoops/20-25 grams total per day) for 5-7 days. After the loading dose is complete, a maintenance dose of 5 grams (1 scoop) once daily is suggested.

How do I determine the equivalent of one scoop of Creatine?

No scoop? No problem! With the following conversion information, your "Where did my scoop go?" problems are resolved!

Creatine Boost
1 Level Scoop (6.5 cc) = 1 ⅓ tsp

Can you cook/bake with Creatine Boost?

You can use Creatine Boost for cooking and baking, because it is a stable compound under typical cooking conditions. However, it is recommended to avoid extremely high temperatures, as creatine can break down into creatinine at above 450°F.