Types of creatine : What is the best creatine on the market?
Let’s talk about the most effective bodybuilding supplement and what is the best creatine on the market these days.
Achieving that toned and athletic built is no joke. It takes a good measure of determination and discipline. Not to mention enduring a grueling intense workout regimen and strictly following a healthy, balanced diet. A physique worthy of a beach body certainly spells hard work.
But when simple exercises and diet do not do much, supplementation is always there to give your body that added boost to bring the brawn to your muscles. Most often than not, we think of protein whey, nitric oxide and amino acid when it comes to muscle supplementation. However, there is another reliable muscle enhancer that has emerged as one of the most researched sports supplement since its introduction.
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What is Creatine?
Creatine is a chemical substance that is naturally produced by the body. It is a nitrogenous organic acid that is composed of three amino acids, which are L-arginine, glycine and L-methionine. It can be found in a variety of food sources almost exclusively in lean meat and fish. But its richest food source can be found in wild game, as well as herring, salmon and tuna.
Also known as metylguanidine-acetyl acid, it works to help your muscles create a substance called phosphocreatine, which is central in producing muscle energy and 95% of it is stored in muscle cells. It is transported through the blood and is used by the muscles cells that use up high energy, most particularly the brain and skeletal muscles.
The Benefits of Creatine
So what does it do for your body? Well for one, it jolts up your strength and energy threshold. This means that you can perform shorter, intense strength-building exercises better and will be able to complete more explosive heavy lifts with shorter repetition counts. It boosts your muscles’ ability to build power and endurance, especially when you have plateaued on your usual high intensity interval training. In effect, creatine supplementation enables you to gain significant muscle mass.
It not only works on pumping up your guns, but it also revitalizes your vigor and vitality as it also works in boosting your testosterone levels. And you what that means, it boosts your sex drive and productivity, while at the same time also works its wonder on keeping your mind sharp and brain function at its optimal levels.
Creatine has also been used to treat Parkinson’s disease, muscle dystrophy and depression.
10 Types of Creatine in the Market
Finding creatine supplements is not at all difficult. It is available in pill, liquid or powder. It can even be bought in a variety of flavors. But with the many types of creatine lining the store shelves, finding the best creatine on the market can be rather confusing. Also you might be surprised to learn that new versions come up every now and then.
But to help you out, here are ten (10) types that might want to consider.
- Creatine Monohydrate – is actually the most common type of creatine and is basically creatine bound with water. It is made up of 88% creatine and 12% water. It needs to be ingested together with sugar for its proper absorption. When using creatine monohydrate, you need to take in initially in a loading phase of 4 to 5 doses per day with approximately 5 grams per dose for up to 5 days. After which, the dosage can be decreased to just once a day.
- Creatine Ethyl Ester – is another commercial form of creatine that is said to have better absorption than monohydrate. However, there are studies that have proven otherwise and have even shown that it provides lesser effect. It is essentially creatine monohydrate that is esterified. It is then broken down immediately to creatine and alcohol menthanol or ethanol, when absorbed by the body.
- Creatine Citrate – is creatine bound with citric acid. It is more water-soluble than monohydrate but has no significant difference in absorption and effectiveness other than its more palatable characteristic.
- Creatine Nitrate – is a nitrate salt form of creatinine. It is considered to the most water soluble out of the types of creatine and is much easier on the stomach.
- Creatine Hydrochloride – is creatine bound with hydrochloric acid and is usually marketed as an athletic supplement. It is more water-soluble compared with monohydrate but has no difference when it comes to absorption.
- Tri-creatine Malate – is made from creatine monohydrate and malic acid. Malic acid is known to help provide more energy to the body and may enhance performance. Tri-creatine malate is more water-soluble and provides better bioavailability than monohydrate and decreases the side effect of gastric discomfort.
- Buffered Creatine – is creatine monohydrate with higher pH levels. It has an enhanced effect with greater creatine retention and training adaptions with lesser side effects.
- Micronize Creatine – is creatine that underwent the process of micronization, which reduces the size of the particles. This makes it easier to mix for drinking and has improved absorption.
- Liquid Creatine – is creatine monohydrate in suspension form. It lacks in stability and is considered to be less effective than monohydrate.
- Conjugated Creatine – is one of the newest versions of creatine. It is basically the concentrated form of monohydrate. This means that with minimal dosage, you can get superior absorption and no side effects.
Side effects and Safety
It is also to be noted that creatine comes along with minor side effects. These can include stomach pain, nausea, muscle cramping and diarrhea. But as they say, beauty comes with a price. These side effects can be best avoided though by following the dosage instructions on your supplement. You can take creatine, before, after and even during your workout sessions.
So when exercise and diet no longer yields you with muscle results that you aimed for, amp up your muscle-building regimen with creatine supplementation. And choosing the best creatine on the market that works for you can exactly help you in achieving the physical form that your have set forth.