Creatine is one of the most popular supplement being used by athletes and bodybuilders. It is a substance naturally found in the body so there aren’t any risks involved when supplementing with it. Because of its popularity among people who want to build muscle fast, manufacturers are selling all kinds of creatine in different forms that it’s easy to get confused which one you really need. Let me explain the different forms of creatine sold in the market and how they differentiate with each other.
This is the most popular kind of creatine. It has the purest creatine formula with 88% creatine and 12% water. Research and studies all use creatine monohydrate and it has been tried and tested for decades. It is inexpensive and is the most widely sold of its kind. However, you need to make sure that you’re getting the purest form. Some sold in the market contain impurities. You have to be careful where you’re getting it. Older forms of creatine monohydrate are hard to digest and cause intestinal discomforts like diarrhea. The newer ones are micronized to reduce incidence of stomach upset. Micronized creatine monohydrate has better absorption and is said to be purer. Bloating is also another side effect although with proper dosage and use, it can be prevented.
Creatine Ethyl Ester
This a newer kind that’s been gaining popularity among users. This one has an ester attached in its molecules. It’s main advantage over the monohydrate is that it is absorbed by the body faster with 99% absorption. Also chances of stomach side effects are highly unlikely. However, an advantage users have pointed out is the taste. It has an unpleasant taste that’s why it is better taken in capsule form which is much more expensive.
Another form of creatine but this time molecules are bounded to citric acid. Citric acid increases creatine absorption and it provides or helps synthesize aerobic energy to the muscle tissues. However, claims of it significantly giving users more energy and fuel are still to be proven. No issues of stomach discomforts. However, creatine citrate is not sold alone, manufacturers usually mix it with other energy formulas.
Creatine malate is attached to—you guess it—malic acid. Now you see how it goes with the naming of these creatine variations. They are just usually combined with other substances to provide better absorption with other added benefits. Creatine malate is a newer product and studies are still being conducted on its effectiveness. However, malic acid in theory works like citric acid—it helps in synthesizing energy.
Creating phosphate was created due to the fact that in the muscle tissues, creatine would bind with phosphate molecules so why not give it in a forms that already bonded? This would then result to faster production of ATP in the cells. ATP is the fuel needed for muscles to contract. However, there are still no studies showing that doing it this way is better than just taking straight creatine monohydrate.
Nitric acid will be metabolism into nitric oxide in the muscle tissues. Nitric oxide promotes vasodilation, bringing in more oxygen, resulting in better pumps and contractions.
While there are other many forms of creatine out there and others still being created, these are the few that always come up in creatine supplements. I’m sure in the future there would be other variations that claim to be better but for now, if you’re just starting out with supplements, it is better is you take the monohydrate first and then take it from there or you can try mesomorph pre workout. It is a pre workout drink that has a mixture of more than one creatine variation for more added benefits.
The Benefits Of Creatine Supplementation