Types of creatine
Creatine is the number one supplement for performance improvement in the gym, as it commonly uses creatine to improve exercise performance and increase muscle mass in bodybuilders. The use of creatine is allowed by the International Olympic Committee and the National Association of Athletics and Professional Sports, There are several types of creatine that we will mention here some of these types:
Creatine Monohydrate
It is considered one of the most common forms of supplementation, because it improves the performance of exercises in the upper and lower part of the body, and increases the water content in muscle cells, which leads to beneficial effects on muscle growth, it consists of the creatine molecule and the water molecule, and according to several studies and research that proved that creatine is safe to consume and does not pose any danger.
Creatine Ethyl ester
Some evidence suggests that it may be better absorbed than creatine monohydrate in the body, yet it has been found to have been worse at increasing creatine content in the blood and muscles, so its use is not recommended.
Creatine Hydrochloride
Creatine hydrochloride has gained great popularity with some manufacturers and users of supplements, due to its superior water-soluble capacity, and it was expected that a lower dose could be used, reducing relatively common side effects such as stomach upset, however, this theory is just speculation until it is tested.
Creatine Store
A type of keratin that has been improved by adding an alkaline powder, which leads to the formation of a temporary stock of it in the stomach, it is assumed that this can increase its effectiveness and reduce side effects such as bloating and cramping, but there are no proven differences between this type and creatine monohydrate according to studies and research.
Liquid creatine
While most creatine supplements come in powder form, some ready-made versions came in the form of a drinkable liquid by dissolving the supplement in water, but creatine may decompose when it remains liquid for several days, becoming ineffective.
Creatine Magnesium Chelate
It is a form in which the creatine molecule binds to magnesium, which appears to be an effective form, but it is no better than standard creatine monohydrate.
Creatine Nitrate
It is a form in which part of the nitrate binds to the creatine molecule, and despite the increased solubility, water, and potential effects of nitrate generation, creatine nitrate does not appear to enhance athletic performance any more than creatine monohydrate.
The best types of creatine
Despite the different types of creatine, there is one type that is distinct from other types, namely creatine monohydrate, which is the recommended form. Here are five reasons why this model is the best:
- It has the best security record in terms of consumption.
- He enjoys the greatest amount of scientific support and studies.
- Improves exercise performance well or better than other forms.
- It is considered the easiest form of creatine that can be found as an individual component.
- It is considered the cheapest form of creatine to buy as an individual ingredient.
About Creatine
Creatine is a substance found naturally in muscle cells, which helps muscles produce energy during weight lifting or high-intensity exercise, it chemically shares many similarities with amino acids, so taking creatine as a dietary supplement is very popular among athletes and bodybuilders in order to gain muscle, enhance strength and improve exercise performance.
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