02 Feb Comparison of Creatine Ethyl Ester vs Creatine Monohydrate
After the 1990s, a “new and improved” form of creatine made its way into the supplement market.
Creatine ethyl ester is one of the most popular forms after creatine monohydrate. It is said to be the “breakthrough” form of creatine.
In fact, manufacturers claim that CEE (Creatine Ethyl Ester) eliminates most of the risks associated with CM (Creatine Monohydrate) and is more absorbable as well.
But aside from what the makers, users, and marketers claim, let’s see what the scientific research says about creatine ethyl ester vs creatine monohydrate.
Key Takeaways:
- Creatine is a naturally occurring compound known for its role in providing instant energy.
- There are different forms of creatine and two of the most popular ones are—creatine monohydrate and creatine ethyl ester.
- The effectiveness of creatine monohydrate is more scientifically supported in comparison to creatine ethyl ester.
- Creatine Ethyl ester has fewer side effects in comparison to the traditional creatine form, i.e., creatine monohydrate.
The detailed outlook on the differences based on different points is discussed below.
Creatine Ethyl Ester vs Creatine Monohydrate
Different forms of creatine have different pros and cons. While one has better absorbability, the other has impressive stability.
Therefore, people experiment with different types of creatine according to their body goals.
So, today, we’ll get into creatine monohydrate vs creatine ethyl ester comparison and conclude which form is better.
1. Origin and Definition
Creatine monohydrate is a small peptide made with amino acids—glycine, arginine, and methionine in the liver, kidneys, and pancreas.
It was first introduced in the 1990s when Olympic athletes were reportedly using it to improve their performance.
It is one of the most widely used ergogenic supplements because of its ability to saturate intramuscular phosphocreatine and free-creatine levels.
Creatine Monohydrate has been one of the most widely studied forms of creatine in the past 30 years.
This creatine form provides benefits for exercise performance, muscle strength and recovery, bone density, and heart and brain health.
Creatine Ethyl Ester, on the other hand, is nothing but a creatine monohydrate with ester attached to it.
Esters are basically the organic compounds resulting from the esterification of carboxylic acid and alcohol.
The idea behind adding the ester group is to increase the absorbability by making the creatine molecule pass through various cell membranes.
It is the modern version of creatine monohydrate the highlight of which lies in its cell permeability and ability to move into muscle cells easily.
2. Solubility and Stability
When it comes to creatine ethyl ester vs creatine monohydrate, stability is something you can’t skip.
Talking about creatine monohydrate, its dry form, when stored at high temperatures such as 140 degrees F, showed no changes for around 3.5 years.
However, its liquid solution degrades to its inactive form or creatinine comparatively more easily. Only a few days to mix it starts to degrade.
In fact, there are a few things that accelerate this process, and it is the PH value of the liquid you are consuming it with.
For instance, if you are consuming it with water of PH ~7 or lemon or even warm water the conversions are minimal.
It is also important to consume it immediately and not leave it to sit for hours or until the day ends.
Creatine Ethyl Ester on the other hand has a stability that is even less than creatine monohydrate.
That is to say, it is converted into waste and an inactive form of creatine i.e. creatinine faster.
In fact, around 40% of creatine ethyl ester converts into creatinine due to stomach acids before even reaching the muscles.
It is due to the added ethyl ester group which actually accelerates the breakdown into its inactive form.
Researchers have even concluded that it breaks down under normal physiological conditions and contains no ergogenic effects when supplemented with it.
#3. Bioavailability
Another important considerable factor when talking about which is better creatine ethyl ester or creatine monohydrate is their bioavailability.
It refers to how well the creatine is absorbed and used by the body after ingestion.
As per the reports of the study published in Nutrients, oral ingestion of creatine monohydrate (CrM) is nearly 100% bioavailable.
This means the body can absorb pretty much all of it.
Even studies show that combining creatine with protein and carbohydrates increases its uptake and provides greater improvements in strength and muscle hypertrophy.
However, on comparing Creatine Ethyl Ester and creatine monohydrate, the results are not what one can expect.
In the research, participants were randomly assigned maltodextrose placebo, creatine monohydrate, and CEE (Creatine Ethyl Ester).
The results showed higher serum creatine concentration in PLA and CRM groups as compared to CEE.
What’s even more shocking is that serum creatinine levels were higher in the CEE groups.
Nonetheless, total creatine content in the muscles was higher in creatine monohydrate and creatine ethyl ester as compared to placebo.
However, in the end, the study concludes that in comparison, creatine ethyl ester was not as effective.
#4. Performance
Supplementing with creatine is popular because it can replenish ATP during high-intensity exercises.
Creatine monohydrate is a thoroughly studied form of this amino acid and a time-proven winner as well.
It has proven its worth in enhancing muscular strength, muscle mass, athletic performance, and even bone density when combined with resistance training.
In fact, research reports published by The Journal of the International Society of Sports Nutrition have shown around 10-40% of muscle creatine and phosphocreatine and a 5-10% increase in muscle strength and performance.
These results are visible in both long-term and short-term creatine supplementation.
The highlight of the creatine ethyl ester form is its lipophilic feature which makes it use fat more efficiently across the cell walls.
But are creatine ethyl ester benefits better than creatine monohydrate? Certainly not and we are not the ones who say this.
As per the Journal of the International Society of Sports Nutrition, the study examined the 7-week supplementation of ethyl ester, creatine monohydrate, and placebo among 30 non-resistance-trained males.
The regime was combined with resistance training affected body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels.
The results conclude that on comparing 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.
#5. Bodybuilding Benefits
This dietary supplement is quite a hit among bodybuilders and therefore, it is crucial to compare Creatine ethyl ester vs creatine monohydrate bodybuilding results.
Considering all the factors we have compared creatine ethyl ester and creatine monohydrate, we can say that creatine monohydrate is much better for bodybuilding results.
It is more bioavailable, more soluble, and stable and even research reports have found it more effective than CEE.
Even though esterification is a golden idea when it comes to absorption and sounds good in theory, the practical aspect showcases results in favor of creatine monohydrate.
Nonetheless, supplementing with creatine ethyl ester is not completely a bad idea. One can combine it with creatine monohydrate to increase the absorption rate of creatine.
Adding to it, since it has an increased absorption time, athletes can use it as a pre-workout to witness a leaner physique, improved muscle growth and strength along with instant energy for heavy exercises and lifts.
In fact, a comparison of the reviews of users on various platforms, for instance, creatine ethyl ester vs monohydrate Reddit results and reviews also favors creatine monohydrate.
#6. Risks and Contraindications
Generally speaking, creatine and its forms are mostly safe to consume but there can be some consequences.
Talking about carbon monohydrate, as per the studies in the International Journal of Sports Physiology and Performance, side effects of creatine monohydrate include weight gain due to water retention and a slight increase in mutagenic agents in urine.
Creatine monohydrate is also found to have a negative effect on VO2 max regardless of the training and supplementation characteristics.
Creatine supplementation can lower vo2 max potentially leading to fluid retention and weight gain.
Above all, creatine monohydrate is also known to cause gastrointestinal distress. People experience side effects like bloating, cramping, and diarrhea.
However, most of the creatine side effects are because of the poor quality of market creatine, larger doses, and not letting it dissolve before consumption.
Comparing the side effects of creatine ethyl ester vs creatine monohydrate, the modern version does not have many side effects.
However, the most widely talked about one is its conversion into creatinine, a waste product of creatine with no biological value.
Although it is reversible and not damaging, health professionals often associate its high level with kidney diseases.
So, based on this distinction, which type of creatine do you think is better to choose?
Which Form of Creatine is Best- Monohydrate or Ethyl Ester?
On analyzing the comparison of creatine monohydrate vs creatine ethyl ester based on solubility and stability, bioavailability, performance, and better for bodybuilding purposes, carbon monohydrate stands above and tall.
It is not only the original and traditional creatine version but also the most effective one.
Creatine monohydrated results and efficacy are not only experienced by the users but are also scientifically proven in numerous studies.
While creatine ethyl ester has only the major benefit of increased absorbability and hence can be effective only when consumed with CrM.
On the other hand, creatine monohydrate can be used solely and will still benefit the fitness and bodybuilding results.
This is why a lot of bodybuilding supplements include various forms of creatine. Crazy Nutrition CRN-5 is one of those supplements that is supported by professionals and fitness influencers.
It includes 5 different types of creatine including creatine monohydrate and creatine ethyl ester along with creatine HCL, Tri-creatine malate, creatine citrate pyruvate.
As per the Ultimate CRN-5 review, the best part of using it is the premium electrolytes that provide muscle hydration and an easily absorbed formula that prevents bloating and digestive issues.
It is available in multiple flavors and is suitable for vegans as well. So, what are you thinking?
If you are confused between creatine ethyl ester and creatine monohydrate because you don’t want to miss out on any of the benefits, try this readily available creatine supplement with a mix of different forms of creatine.
Final Verdict
Conclusively, we can say that when it comes to creatine ethyl ester vs creatine monohydrate the latter one is the clear winner.
It is more effective, proven, and has better bioavailability in comparison to its modern variation.
Creatine ethyl ester has not shown any significant impact on the muscles or any other aspect of bodybuilding apart from its absorbability.
Though marketers have done a commendable job of advertising it, CEE (Creatine Ethyl Ester) is neither effective nor cost-efficient when compared to CrM.
Therefore, if you want to increase your workout results, go for any best creatine monohydrate products, stick to 3-5 grams of it per day, and witness a transformation that’s worth flaunting.
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