Creatine is one of the basic compounds employed in the muscle building process. This is how it became one of the most popular supplements used by athletes. It’s been known to bodybuilders for 17 years already and is defined as a naturally occurring nitrogenous compound found in fish and meats. It wouldn’t be so widely known these days if it wasn’t actually effective. It gives more energy to muscle cells and, through a complex chemical process which takes up to 5 minutes, creates new ATP for the body.
What is there besides the Creatine Monohydrate, however, the most commonly used type?
This version can be effective in very small quantities. Besides, it doesn’t call for any sugar. It’s a rather new form and it’s worth trying, because you can also take it in pill form, 2 to 3 g a day. Also, it is known to get rid of and avoid the side effects the monohydrate has on the body. However, it doesn’t do anything more.
Creatine HCL was patented in 2009 and was deemed as superior to the monohydrate because it was many times more soluble in water. Thanks to these, athletes only need small doses to see the desired effects.
This was also developed in order to have a more soluble form. It combines regular creatine with citric acid. Its main advantage is that it has very few side effects, if any. Thus, it is being considered one of the safest versions. Studies showed that the effects are amplified when one is working out and consuming the citrate form. It is especially useful when endurance is required.
This is the well known monohydrate plus malic acid and is the ideal choice for bodybuilders. The latter is an intermediary in the energy cycle and triggers a superior energy production. This combination is easily soluble in water and does not upset the stomach. Moreover, it can have a big positive impact on the ATP cycle. Another reason to choose this form is its improved rate of absorption.
This is a form with smaller particles. As you may have guessed, it’s a lot easier to absorb. Also, it will make a much smoother drink as you mix it. The usual amount to take is 5 g at once. It’s important to keep drinking water throughout the day, because any form of creatine and this one especially requires you to stay well hydrated.
The creatine phosphate is marketed as an improvement, but it is in many ways an equal to the monohydrate. However, it was noticed to produce certain positive effects, like enhanced anaerobic performance and weight gain.
Creatine as a supplement is generally safe and quite affordable, too. It may come in many forms, but not all of these are significantly different. On a final note, do not opt for liquid creatine because it tends to be unstable. Indeed it used to be a highly popular form, but the downsides are now well known.
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