Scientific Research

Effervescent Creatine: Facts and Fallacies

By Dr. Brian Sakurada and Joseph Carnazzo, R.Ph.

Effervescence is merely a descriptive word which means “formation of bubbles of gas rising to the surface of a liquid” (Taber’s Cyclopedic Medical Dictionary, 12th Edition). In the case of effervescent creatine, this gas is typically carbon dioxide, known as CO2. However, when used in reference to a delivery system, the term takes on an expanded meaning. Unfortunately no company, with the exception of FSI Nutrition, has applied a pharmaceutical approach to the effervescent delivery of creatine. Rather than endure the expense and rigors of developing a product which would make use of the advances effervescence provides, other companies have tried to feed off the marketing craze that follows the introduction of a new product by marketing a product with the same visual effect but not the same chemical effect. The confusion thus created works to the benefit of the knock-off products. Before we move forward with the explanation, some history may clarify the issue.

Creatine has long been a staple product in the sports-nutrition market because of its potency and quick response. However, a large percentage of creatine consumers were unable to tolerate the effect creatine had upon the gut which often caused cramping, diarrhea and in performance athletes dehydration and muscular cramping. This problem forced many sports teams to ban the use of creatine, as a lot of players were experiencing symptoms that led to poor performance or even injury.

These effects are largely due to the poor solubility of creatine. Creatine does not dissolve easily in water. As it settles in the glass, so does it settle in the stomach and intestines, causing an osmotic (water-pulling) laxative-like effect in the intestines. Manufacturers tried to change the physical nature of the monohydrate salt of creatine by micronizing (creating smaller crystals) or changing the medium it was dispensed in, using aloe or glycerol. Micronizing creatine monohydrate merely slows the rate at which it settles. This is why the water stays cloudy. The denser, gel-like solutions suspended the creatine in a thicker liquid, but neither method addresses the initial problem.

People generally assume that creatine must be free from the monohydrate group to be absorbed. This process occurs at different rates among various individuals and, to a different degree, even in the same person. We believe it takes place in the acidic environment of the stomach and is dependent upon the amount of acid present, amount of creatine in solution, amount of time in the presence of the acid, and possibly other factors. The differences at this stage may account for the wide degree of variability in terms of user response. Once the creatine passes into the intestines, very little creatine monohydrate is likely to be split into free creatine, as the environment of the intestines is relatively basic (the opposite of acidic). Thus, the only creatine that would be absorbed is the creatine that was in solution in the stomach long enough to be split from the monohydrate group.

Through the use of several proprietary (meaning protected information) techniques, the creatine in FSI effervescent creatine is rapidly and almost completely freed. One can easily demonstrate this fact by placing a glass with 5 grams of creatine monohydrate next to a glass containing FSI effervescent creatine. Rather than having a half-inch of creatine sitting at the bottom of the glass, you have a clear solution with little or no residue.

This step alleviates the adverse effects noted with creatine and also seems to provide for universal response. The findings in the pilot studies seem to suggest that the splitting of the creatine from the monohydrate group and placing the creatine into solution was the main barrier to response for the group known as “nonresponders”. This was the purpose of developing an effervescent delivery system for creatine. By avoiding the cramping, diarrhea and water loss that occurs with powder creatine monohydrate, athletic teams can now dispense creatine to their athletes with a reasonable degree of certainty that they will see performance enhancement and avoid any complications which may impair performance.

The primary purpose of the effervescent delivery is to supply creatine in such a way as to provide performance benefits without any side effects that would impair performance. This is done only by following the exact steps in formulation, manufacturing and packaging that are listed in the FSI patent (U.S. Pat. No. 5,925,378) which are, again, proprietary. To emphasize the difference between FSI licensed products and the knock-offs, we list below some of the variances that will alter the chemical nature of the product, decreasing its effectiveness and quality.

Product formulation does not provide free creatine as opposed to creatine monohydrate. A significant amount of sediment will clearly demonstrate this deficiency.
Product does not provide creatine as a "zwitterion" which is electrically neutral. This is essential for complete absorption.
Product is not manufactured in an FDA-Approved manufacturing facility. Unfortunately, dietary supplements are not required by law to be manufactured in such a facility, and thus many companies fail to do so.
Product is not packaged properly. Effervescent products must be protected from vapor and extremes in heat. They require a heavier-grade foil than what is used for meal-replacement packs. It absolutely must not be blended and provided in a tub or bucket. This type of packaging has not led to many problems during the low-humidity, low-temperature months, but will as temperatures and humidity become higher with the changing seasons.
Product is not dose metered. Effervescence requires an exact ratio of ingredients. This ratio ensures that creatine dosing is exact.
Excess sugar will interfere with the effervescent reaction. Experiments have shown that a supraphysiologic insulin level is required to substantially increase the amount of creatine driven into resting muscle in a controlled setting (Greenhauf, 1998). This amount of sugar will interfere with the effervescent reaction and also affects the amount of creatine that may get into solution, as the sugar also will be dissolved. Additionally, the increase in blood sugar and insulin is associated with weight gain, which is undesirable to the performance athlete, as well as many physique athletes. Through the multiple formulation attempts used in the development phase of creating effervescent creatine, FSI found that 18 grams of dextrose was the maximum that could be added without altering the effect on creatine delivery or increasing the water-volume requirement beyond what would be acceptable to an athlete.
FSI is not only basing the formulation and claims of effervescent creatine on previously published and in-house studies, but is also funding independent studies through various universities using the exact formulation found in FSI effervescent creatine. Using existing data is a crucial step in product development. In order to make any true claims on a product, a manufacturer must perform and publish original research using exact formulations. Publication is a time-intensive process, so many claims may predate publication in refereed peer-reviewed journals. The consumer and the technical writers of the industry publications have the responsibility of establishing the validity of the claims prior to publication.

As to the assimilation of creatine (uptake by the muscle), studies are currently being performed at a major university. We have indirect evidence of muscular phosphocreatine stores in studies that measure "anaerobic work capacity," known as AWC. Pilot studies using FSI effervescent creatine demonstrated that the AWC is significantly enhanced compared to powder creatine monohydrate and a commercially available creatine monohydrate/carbohydrate blend. The study compares the degree of improvement of AWC, not weight gain, one-rep maximum lift, or any other measure. The AWC is a more appropriate measure of the effect of creatine which is involved in short-term exercise. Weight gain, listed as a side effect, is a grossly inappropriate measure of creatine effectiveness. One-rep max lifts depends on training and will show a higher percentage increase in untrained subjects. Additional factors can obscure the results of one-rep max measures.

The performance benefit of effervescent creatine is the increased ability to do high-intensity, short-term work. This is the same benefit seen with creatine monohydrate, just to a significantly greater degree. The stimulus of increased training leads to true muscle hypertrophy, not just water swelling or "volumization." The improvement in AWC shown in the pilot study performed at Creighton University by Dr. Jeff Stout was 195 percent over a creatine monohydrate and 84 percent over a creatine monohydrate/carbohydrate blend.

Certain companies have soiled the reputation of effervescent creatine by making grandiose claims and adding products of questionable value. FSI makes no claims other than the results shown in objective laboratory measures.

FSI strongly advises the consumers to educate himself/herself regarding the products and companies from which they are purchasing performance and nutritional supplements.