Types of Creatine and what is the best
Numerous researches and studies have pointed out the health benefits of creatine. It is one the most popular and the most studied dietary supplement out there. Your body naturally produces it and it can be found in meat. Studies have shown that it has ergogenic properties which mean it boosts your body’s physical performance. It is a safe and natural way of building muscles but with so many types of creatine available you’re left wondering which one to choose.
What is Creatine?
Before going any further, let’s first get to know what creatine actually is. Creatine is a molecule that is found in the cells of your body. It is comprised of the amino acids L-Arginine, Glycine, and L-Methionine. It plays a vital role in the production of cellular energy. Adenosine Triphosphate or ATP is the most basic unit of cellular energy. When a cell uses an ATP molecule it breaks it down into smaller molecules which after various processes are again converted into ATP for re-use. The more ATP your cells can store and the faster it can regenerate it, the more energy you would have. Creatine acts as energy reserve accelerating the production of ATP. When you supplement your body with creatine it boosts your body’s performing ability by providing more readily available energy.
Types of Creatine:
Being such an important dietary supplement the market is filled with different types of creatine all claiming to be better than the others. Here are the different types of creatine and what is the best option for you:
Creatine monohydrate is the most studied and the most used form of creatine. Through studies, it has been found that creatine monohydrate improves upper and lower body performance, anaerobic capacity and reduces fatigue. Creatine monohydrate also has the ability to increase water content in muscles which can lead to better muscle growth. It is safe to consume and the minor side effects that are experienced include cramping and upset stomach. These symptoms can be relieved by consuming smaller doses of creatine monohydrate.
Creatine Ethyl Ester:
A lot of manufacturers claim that creatine ethyl ester is the more effective than creatine monohydrate, but when both were compared in a study it was found that it wasn’t as effective as creatine monohydrate at increasing creatine content in blood and muscles. It is therefore not recommended for use.
Over the years creatine hydrochloride has gained popularity both within manufactures and consumers because of its solubility in water. It was found that creatine hydrochloride is 38 times more soluble in water than its monohydrate form. However, there has been no other studies comparing the two so further evidence is required before creatine hydrochloride can be recommended.
Buffered creatine is created by adding an alkaline powder to creatine resulting in a buffered form. A research pointed out that buffered creatine was no more effective than creatine monohydrate when it comes to boosting performing ability. Additional research is still required to prove that buffered creatine has a clear advantage over creatine monohydrate.
Most creatines come in powdered form but a liquid version is also available in the market. Research has found that liquid creatine was much less effective than the powdered form. This was because liquid creatine has the tendency to break down and become ineffective when it stays in liquid form for several days. They also don’t do much when it comes to boosting performance.
When it comes to choosing the best creatine out there, Creatine Monohydrate is your safest bet. Not only is it effective but also cheap and easily available.