What supplements can be combined with anhydrous creatine?

Anhydrous creatine is a popular and effective supplement in the fitness and sports nutrition industry. As a supplier of Anhydrous Creatine, I often receive questions from customers about which supplements can be combined with it to enhance its effects and achieve better fitness results. In this blog, I'll explore some of the supplements that can be paired with anhydrous creatine, backed by scientific research.

1. Beta - Alanine

Beta - alanine is a non - essential amino acid that combines with histidine in the body to form carnosine. Carnosine helps buffer lactic acid in muscles, which is a major cause of muscle fatigue during high - intensity exercise. When combined with anhydrous creatine, beta - alanine can significantly improve exercise performance.

A study published in the "Journal of the International Society of Sports Nutrition" found that the combination of creatine and beta - alanine led to greater increases in strength and lean body mass compared to taking either supplement alone. Creatine provides an immediate energy boost by increasing phosphocreatine stores in muscles, while beta - alanine helps extend the time until muscle fatigue sets in. This synergistic effect allows athletes and fitness enthusiasts to train harder and longer.

For those looking to enhance their workouts, a combination of anhydrous creatine and beta - alanine can be a powerful tool. Start with a standard dose of anhydrous creatine (around 3 - 5 grams per day) and add 3 - 6 grams of beta - alanine. You may experience a tingling sensation on the skin, known as paresthesia, when taking beta - alanine, but this is a harmless side effect.

2. Whey Protein

Whey protein is a high - quality protein source that is quickly absorbed by the body. It contains all the essential amino acids, making it ideal for muscle repair and growth. Combining whey protein with anhydrous creatine is a common and effective strategy in the fitness world.

After a workout, muscles are in a state of repair and growth. Anhydrous creatine helps increase muscle strength and power during the workout, while whey protein provides the necessary building blocks (amino acids) for muscle recovery. A study in the "American Journal of Clinical Nutrition" showed that supplementing with a combination of creatine and protein led to greater gains in muscle mass and strength over time compared to a placebo group.

When taking whey protein with anhydrous creatine, it's best to consume whey protein within 30 minutes to an hour after your workout. Aim for 20 - 25 grams of whey protein, depending on your body weight and fitness goals. Combine it with your regular dose of anhydrous creatine to maximize the benefits for muscle development.

3. Creatine Alpha - ketoglutarate

Creatine Alpha - ketoglutarate is another form of creatine that can be combined with anhydrous creatine. Creatine Alpha - ketoglutarate is a more stable form of creatine that is thought to have better solubility and absorption in the body.

The combination of anhydrous creatine and Creatine Alpha - ketoglutarate can provide a dual - action approach to increasing muscle creatine stores. Anhydrous creatine is rapidly absorbed and provides an immediate increase in phosphocreatine levels, while Creatine Alpha - ketoglutarate may offer a more sustained release of creatine into the muscles.

Some studies suggest that the combination may lead to greater improvements in strength and power output compared to using a single form of creatine. When using these two together, you can follow the recommended dosage on the product labels. Usually, a total daily dose of 3 - 5 grams of the combined creatine forms is sufficient.

4. Citrulline Malate

Citrulline malate is an amino acid compound that plays a crucial role in the body's energy production and blood flow. It is converted into arginine in the body, which then stimulates the production of nitric oxide. Nitric oxide helps dilate blood vessels, increasing blood flow to the muscles.

When combined with anhydrous creatine, citrulline malate can enhance the delivery of oxygen and nutrients to the muscles during exercise. This can improve endurance and reduce muscle fatigue. A study in the "Journal of the International Society of Sports Nutrition" found that the combination of citrulline malate and creatine led to significant improvements in exercise performance and reduced post - exercise muscle soreness.

For optimal results, take 6 - 8 grams of citrulline malate along with your regular dose of anhydrous creatine. You can take it before your workout to enhance blood flow and energy during the exercise session.

5. Pure Creatine Monohydrate Powder

Pure Creatine Monohydrate Powder is one of the most well - studied and widely used forms of creatine. Combining it with anhydrous creatine can be a great way to increase overall creatine intake and potentially enhance its effects.

Creatine monohydrate has been shown to increase muscle strength, power, and lean body mass. When used in conjunction with anhydrous creatine, the two forms can work together to saturate muscle cells with creatine more effectively. This can lead to greater improvements in exercise performance and muscle development.

A common approach is to use a loading phase, where you take a higher dose (around 20 grams per day) of the combined creatine forms for 5 - 7 days, followed by a maintenance phase of 3 - 5 grams per day. However, some people may choose to skip the loading phase and go straight to the maintenance dose.

Considerations and Precautions

While combining anhydrous creatine with other supplements can be beneficial, it's important to consider a few things. First, make sure to stay hydrated. Creatine can cause the muscles to retain water, so drinking plenty of water throughout the day is essential to prevent dehydration.

Second, be aware of potential side effects. Although most of these supplements are generally safe, some people may experience digestive issues, such as bloating or diarrhea, especially when starting a new supplement regimen. Start with small doses and gradually increase them to see how your body responds.

Finally, it's always a good idea to consult with a healthcare professional or a qualified nutritionist before starting any new supplement combination, especially if you have any pre - existing medical conditions or are taking medications.

Conclusion

As a supplier of Anhydrous Creatine, I understand the importance of finding the right supplement combinations to meet your fitness goals. Combining anhydrous creatine with supplements like beta - alanine, whey protein, Creatine Alpha - ketoglutarate, citrulline malate, and Pure Creatine Monohydrate Powder can provide a range of benefits, from increased strength and power to improved muscle recovery and endurance.

If you're interested in purchasing high - quality anhydrous creatine or exploring these supplement combinations further, I encourage you to reach out. We can discuss your specific needs and goals, and I can provide you with the best products and advice. Contact us to start your journey towards better fitness and performance.

References

1. Hoffman, J. R., Falvo, M. J. (2009). Effects of creatine supplementation on performance and training adaptations. Sports Medicine, 39(11), 903 - 924.
2. Borsheim, E., Tipton, K. D., Wolf, S. E., Wolfe, R. R. (2002). Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology - Endocrinology and Metabolism, 283(5), E648 - E657.
3. Stout, J. R., Cramer, J. T., Miller, K. B., et al. (2006). Effects of beta - alanine supplementation on exercise performance: a meta - analysis. Amino Acids, 31(2), 177 - 185.
4. Kreider, R. B., Wilborn, C. D., Taylor, L., et al. (2017). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 14(1), 1 - 39.