Creatine monohydrate isn’t the only variety of creatine you should be looking out for. In a study published in the Journal of the International Society of Sports Nutrition, researchers tested the effects of creatine pyruvate, a lesser-known form of creatine, against the more popular creatine citrate. In the double- blind, placebo-controlled study, 49 healthy males performed a grip strength test three times a day for a four-week period, and performance was measured before, during, and after the trial. The researchers found that, on average, both creatine pyruvate and creatine citrate significantly increased power during high-intensity exercise. However, while creatine citrate’s effects wore off progressively as subjects exercised, those who took creatine pyruvate experienced consistent, improved force throughout the activity. The researchers attribute the unique performance-enhancing effects of creatine pyruvate to its ability to increase the contraction and relaxation speed of muscles, while simultaneously minimizing fatigue and improving blood flow and oxygen consumption.
REFERENCE: Jäger et al., J Int Soc Sports Nutr. 2008; 5: 4