Olimp Nutrition Creatine Xplode

Mixed creatine forms· evidence: Limited

Some products mix several types of creatine, such as citrate, pyruvate, malate, magnesium chelate, ethyl ester or alpha-ketoglutarate, often under a branded blend name. The idea is that each form adds something, but there is no good evidence that a mix works better than the same amount of plain creatine monohydrate. One form, creatine ethyl ester, did worse than monohydrate in a controlled study because more of it broke down before reaching the muscle.

The main practical problem is that blends often do not say how much actual creatine you get, which makes it hard to check you reach 3 g a day.

Typical dose: Enough to provide 3 g of creatine a day; check the label

Safety: Same general precautions as creatine monohydrate. Speak to your GP first if you have a kidney condition.

Research we looked at:
Jäger R et al. (2011). Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids 40:1369–1383.
Spillane M et al. (2009). The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels. J Int Soc Sports Nutr 6:6.

Taurine· evidence: Limited

Taurine is an amino acid found naturally in meat and fish, and commonly added to energy and sports drinks. A review of the research found a small possible benefit for endurance performance, but the studies were small and varied. There is no good evidence that taurine adds anything to creatine for strength or muscle.

There is no authorised health claim for taurine.

Typical dose: Studies have mostly used 1–6 g a day

Safety: Generally well tolerated at the amounts used in supplements.

Research we looked at:
Waldron M et al. (2018). The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: a meta-analysis. Sports Med 48:1247–1253.