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How electrolytes enhance the effects of creatine and improve physical performance

Creatine phosphate is a natural molecule in the human body and is responsible for replenishing adenosine triphosphate (ATP) during rapid muscle movements through the phosphagen system. [1].

We know from research and real-world experience that increasing the storage of creatine and free creatine phosphate within the muscle cell can help extend the phosphorylation system.

it is known that Creatine supplements It has been shown to enhance total storage of creatine phosphate and help increase anaerobic strength and power performance [2].

Electrolytes such as sodium, potassium, and magnesium are transporters used to aid the absorption and use of creatine by the body [3].

While some studies have combined the use of creatine supplements with beta-alanine and other electrolytes, there is very little literature on creatine supplementation besides electrolytes.

Research creatine and electrolytes

A study published in 2019 investigated the effects of a creatine supplement made with different electrolytes on upper and lower limb anaerobic strength, and strength outcomes for recreationally trained, college-aged individuals. The results showed that creatine combined with phosphorus, magnesium, calcium, potassium and sodium for six weeks led to significant improvements in push-ups, squat maximal back strength, and multiple repetition tests of fatigue, compared to placebo.

The researchers stated that the current study combined both creatine and different electrolytes that have the potential to increase creatine uptake, increase transport to muscle, and increase performance. [4].

A study published in 2018 investigated the effects of a six-week creatine electrolyte supplementation intervention on total, repetitive peak and average power output during rapid, repetitive cycling performance of short duration, in a group of recreational cyclists.

The results showed significant increases in total, repetitive, and mean power output during fast repetitive cycling when the sprint and recovery periods were 15 seconds and 2 minutes, respectively.

The increase in peak power output observed in this study is the first time that a significant increase in total and repetitive peak power output has been observed during sprint cycling following creatine electrolyte supplementation. [5].

appearance: Average power output (W) during each of the five 15-s sprints in the CE and P groups, before and after supplementation. *Denotes significant improvement in sprint performance from pre-test to post-test. Adapted from [5]

Another study compared the effects of creatine electrolyte versus creatine monohydrate on anaerobic energy in NCAA Division II athletes.

  • For the creatine and electrolyte group, they found a significantly greater improvement in anaerobic power (eg, 1RM bench press, vertical jump height, and 100-yard dash time) compared to the creatine monohydrate group. [6]. These results indicate that continuous supplementation with the electrolyte creatine may yield effects greater than Supplementing with creatine monohydrate Single.

A 1999 study found that creatine absorption was significantly reduced by 47% when both calcium and magnesium were absent in the extracellular fluid.

  • The same group of researchers also found that in a similar liquid, Increased creatine absorption When sodium and chloride concentrations increase, even when the creatine concentration remains constant [7]. For optimal transport of creatine, the body needs both sodium and chloride ions to transport creatine molecules. Supplementing creatine with these electrolytes aids with increased muscle creatine uptake and storage, thus potentially increasing performance.


Despite all the remarkable properties of oral creatine supplementation, the mechanism(s) mediating its intestinal absorption have not been investigated.

The study marked the year 2002 Enteral creatine transport and demonstrated for the first time that mammalian and avian intestinal cells express a creatine transporter along the villus, where it mediates sodium- and chloride-dependent apical creatine uptake. [8].

appearance: In vitro Na+-dependent creatine uptake versus sodium concentration. Adapted from [8]

It is evident from previous research that electrolytes further improve creatine absorption and the ergogenic effects associated with exercise.

  • Potassium contributes to maintaining the balance of fluids inside and outside cells, which may affect the uptake of creatine into the muscles.
  • Sodium helps regulate osmotic pressure in cells, which may also affect creatine absorption.

In addition, creatine is transported into cells via transporter proteins, which act in an electrophilic manner, and require sodium and chloride ions.

Essentially, sodium creatine transporter uses free energy for the sodium concentration gradient and also the negative inner membrane potential [9].

Research indicates that sodium creatine transporter is not close to peak capacity equilibrium, and is therefore a potential site for controlling intracellular creatine content. [10].

Summary and recommendations

Research indicates that the rate and volume of creatine uptake is improved when the extracellular solution is contained electrolytesCompared to the absence of these electrolytes. It is also clear that creatine and electrolytes such as sodium and potassium can be beneficial for people who want to increase their performance.

If you are looking for a powerful blend of electrolytes and creatine to enhance your performance, look no further than Hyperade and ATP-Fusion.

HyperAde rapidly replenishes muscle glycogen and electrolytes That is depleted by intense bursts of energy and ATP-Fusion is a 100% pure creatine monohydrate powder. Enriched with a precise amount of Sodium and Potassium to deliver more of the performance-enhancing benefits you’ve been looking for.

You can find both here.

1. Kresta, JY, et al., Effects of 28 days of beta-alanine and creatine supplementation on muscle carnosine, body composition and exercise performance in recreationally active females. J Int Soc Sports Nutr, 2014. 11 (1): p. 55.
2. Aedma, M., et al., Short-term creatine supplementation has no effect on upper-body anaerobic strength in trained wrestlers. J Int Soc Sports Nutr, 2015. 12: p. 45.
3. Brilla, LR, et al., Effects of magnesium and creatine supplementation on body water. Metabolism, 2003. 52 (9): p. 1136-40.
4. Hammer, E., et al., Creatine electrolyte supplementation improves anaerobic strength and power: A randomized, double-blind control study. J Int Soc Sports Nutr, 2019. 16 (1): p. 24.
5. Crisafulli, DL, et al., Creatine electrolyte supplementation improves repetitive rapid cycling performance: a randomized, double-blind control study. J Int Soc Sports Nutr, 2018. 15: p. 21.
6. Stout JR, EJ, Noonan D, Moore G, Cullen D. Effects of 8 weeks of creatine supplementation on exercise performance and lean weight of soccer players during training. Clin Res, 1999. 19: p. 217-225.
7. Dai, W., et al., Molecular characterization of the human creatine transporter CRT-1 expressed in Xenopus oocytes. Arch Biochem Biophys, 1999. 361 (1): p. 75-84.
8. Peral, MJ, et al., Small intestine of human, rat and chicken Na+-Cl-creatine transporter: functional, molecular characterization and localization. J Physiol, 2002. 545 (1): p. 133-44.
9. Kemp G, BA, Regulation of intracellular phosphate concentration. J Theor Biol, 1993. 161: p. 77-94.
10. Odoom JE, GJ Kemp, GK Radda, Regulation of total creatine content in a myoblast cell line. Mol Cell Biochem, 1996. 158 (2): p. 179-88.

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