Creatine gluconate

Creatine gluconate is a relatively new form of creatine in which a creatine molecule is bound to gluconic acid - a molecule that is widespread in nature and is formed during the oxidation of glucose.

Where does creatine gluconate come from?

Creatinegluconate is produced synthetically using creatine and gluconic acid. Gluconic acid is found in fruit, honey and wine, but the form used to make creatine gluconate is usually produced in a laboratory.

Benefits of creatine gluconate

The benefits of creatine gluconate cited by manufacturers are that it is more soluble than regular creatine monohydrate thanks to the improved solubility of gluconic acid. Creatine monohydrate is poorly soluble in water, which often results in a sandy texture that can be perceived as unpleasant, especially during the loading phase when you consume 4 servings of creatine per day. Improving solubility not only improves the taste, but can also aid better absorption into the muscles. As a glucose derivative, gluconic acid helps to improve absorption into the muscles thanks to the fact that its absorption in the intestine is similar to that of glucose.

Creatine gluconate benefits for bodybuilding

Creatine is one of the best-studied performance-enhancing substances with a scientifically well-proven effect. It is known to support strength and power output, lean muscle mass gains and high-intensity training performance. If creatine gluconate is indeed absorbed faster than regular creatine monohydrate and has a higher bioavailability, then it could definitely deliver similar benefits at a lower required dosage, eliminating some of the common side effects of creatine monohydrate.

Side effects and disadvantages

There are currently no studies that have investigated the safety or side effects of creatine gluconate. Creatine and gluconate are safe and harmless on their own, and gluconate compounds are commonly used as intramuscular injections. As long as one stays below 20 grams of creatine gluconate per day, it can be assumed that this new form of creatine is safe and harmless.

Dosage recommendation

There are currently no recommended guidelines for the use of creatine gluconate, but following typical creatine loading guidelines should provide similar results. These guidelines include taking 20 grams of creatine for 5 days divided into 4 single doses of 5 grams each, followed by a maintenance phase of 5g grams of creatine per day. However, as creatine gluconate is better absorbed by the body, lower doses may be needed to achieve results.

Creatine gluconate supplements

Creatine gluconate is a fairly new ingredient, but you can already find this compound as part of creatine blend products that contain multiple forms of creatine.

Combinations with other supplements*

Creatine gluconate can basically be combined with any other supplement such as protein supplements, intra-workout supplements and especially carbohydrate supplements. However, it should not be used in conjunction with supplements such as fat burners and stimulant-based pre-workout products that contain excessive amounts of caffeine, as caffeine can reduce the positive effects of creatine.