What is CG5 Creatine?
Contrary to popular belief, CG5 is not a single form of creatine but is the product name for an advanced sports nutrition supplement from the company PMD Sports. The product's name is derived from its two main components: 'C' for creatine and 'G' for glutamine, with the '5' representing the number of different forms of each included in the blend. This supplement is intentionally formulated without the most common form, creatine monohydrate, with the goal of providing an alternative that offers superior absorption, reduces potential side effects like bloating, and eliminates the need for a loading phase.
The 5 Forms of Creatine in CG5
CG5's effectiveness is attributed to its unique CR5 blend of five specific types of creatine. The combination is designed to saturate muscle cells and enhance performance through different mechanisms. These forms include:
- Creatine MagnaPower® (Magnesium Creatine Chelate): A patented form where creatine is bonded to magnesium. This chelation protects creatine from stomach acid breakdown, leading to better absorption and potentially less gastrointestinal discomfort.
- Creatine Citrate: Created by binding creatine with citric acid. It is known for its high water solubility, making it easier to mix and potentially faster for the body to absorb.
- DiCreatine Malate: A form that combines two creatine molecules with malic acid. Malic acid is involved in the Krebs cycle, suggesting it may also support ATP production and reduce fatigue.
- Creatine Alpha-Ketoglutarate (AKG): Creatine bound to an alpha-ketoglutarate molecule. AKG plays a role in the metabolic pathways for amino acids, though specific ergogenic benefits over monohydrate are not strongly proven.
- Creatine Pyruvate: This form links creatine with pyruvic acid. Some research suggests it might lead to higher plasma creatine levels than monohydrate, though evidence of superior performance is not extensive.
Other Key Ingredients in the CG5 Formula
In addition to the five creatine forms, PMD Sports’ CG5 includes other active ingredients to enhance its effects.
- 5 Forms of Glutamine: Glutamine is a non-essential amino acid critical for muscle tissue repair and immune system function. The blend of five forms is intended to maximize recovery and reduce muscle breakdown.
- Betaine Anhydrous: This ingredient is included to further support endurance and increase nitric oxide production. This leads to vasodilation, which improves blood flow and the delivery of oxygen and nutrients to working muscles.
CG5 vs. Creatine Monohydrate: A Comparison
Choosing between a blend like CG5 and the traditional creatine monohydrate often comes down to individual needs and preferences. While monohydrate is the most widely researched and cost-effective option, CG5 markets itself on solubility and a different absorption profile.
| Feature | CG5 (PMD Sports Blend) | Creatine Monohydrate |
|---|---|---|
| Composition | Blend of 5 creatine forms (MagnaPower, Citrate, etc.), 5 glutamine forms, and betaine anhydrous. | A single molecule of creatine attached to one molecule of water. |
| Solubility | Formulated for maximum solubility and uptake. | Moderate solubility; can be improved by micronization. |
| GI Discomfort | Less susceptible to breakdown in the stomach, potentially reducing bloating and discomfort. | Can cause bloating and gastrointestinal issues in some users, especially during a loading phase. |
| Loading Phase | Does not require a loading phase for muscle saturation. | A loading phase is often recommended to rapidly increase muscle stores, though a slower saturation is also possible. |
| Research Backing | Moderate research on specific blend components, though less long-term, peer-reviewed data than monohydrate. | The most extensively researched and scientifically proven form of creatine. |
| Cost | Generally more expensive due to proprietary blend and multiple components. | Typically the most affordable form of creatine available. |
Potential Benefits of the CG5 Blend
The unique formulation of CG5 aims to deliver multiple benefits for serious athletes and fitness enthusiasts:
- Increased Muscular Strength: The combination of creatine forms helps elevate phosphocreatine levels in muscles, fueling high-intensity, short-duration exercise.
- Enhanced Endurance: Ingredients like betaine anhydrous support nitric oxide production, which improves blood flow and helps enhance exercise stamina.
- Superior Recovery: The inclusion of five different forms of glutamine is designed to minimize muscle tissue breakdown and accelerate recovery after intense workouts.
- Maximized Absorption: The high solubility and chelated forms of creatine in CG5 are intended to improve absorption, ensuring a greater amount of creatine reaches the muscles.
- Reduced Bloating: By avoiding creatine monohydrate and focusing on highly soluble forms, the blend aims to mitigate the water retention and bloating some individuals experience.
Who is CG5 For?
CG5 is targeted towards serious and advanced athletes looking for a multi-faceted approach to performance and recovery. It is also a viable option for individuals who experience gastrointestinal discomfort or bloating from standard creatine monohydrate. Its all-in-one formula is convenient for those who wish to combine creatine and glutamine intake, as opposed to purchasing separate supplements. However, for most users focused on basic strength and muscle gains, creatine monohydrate remains the most proven and cost-effective option.
Conclusion
CG5 is an advanced creatine and glutamine blend from PMD Sports, not a new type of creatine itself. It distinguishes itself from the market-standard creatine monohydrate by using a proprietary mix of five soluble creatine forms, such as Creatine MagnaPower, along with five types of glutamine and other performance enhancers. While lacking the extensive scientific history of monohydrate, its formula is designed for maximum absorption, reduced bloating, and enhanced recovery. For athletes seeking a premium, comprehensive supplement with potentially fewer digestive side effects, CG5 offers an all-in-one solution, though at a higher price point. For most, creatine monohydrate remains the evidence-backed, budget-friendly choice. It is always wise to consult a healthcare professional before starting any new supplement regimen.
For further reading on the different forms and effects of creatine supplementation, consult reputable resources such as research journals like the Journal of the International Society of Sports Nutrition.
