Hey Friends
Earlier in our post we have learnt about the CREATINE. Today we are going to learn about the various forms of Creatine available.
CREATINE is an amino acid that is naturally found in the body, with 95% of it found in the skeletal muscle tissue.
Creatine is found in different forms. All the forms have different advantages over the other. But they all have the common goal i.e. increase muscle mass, improve muscle strength and generate ATP molecules for short bursts of intense physical activity.
Creatine Monohydrate
CREATINE is an amino acid that is naturally found in the body, with 95% of it found in the skeletal muscle tissue.
Creatine is found in different forms. All the forms have different advantages over the other. But they all have the common goal i.e. increase muscle mass, improve muscle strength and generate ATP molecules for short bursts of intense physical activity.
Creatine Monohydrate
This is the most common and effective form of creatine. Its been used from decades by the body builders and athletes and is fairly cheap to purchase.
Creatine Monohydrate is white colored powder which is tasteless and odorless and also not very much soluble in the water. Many people mix it with other supplements like Whey Protein. It can also be mixed with warm water (improves solubility), fruit juice or caffeine-free tea.
It has side effects as well like bloating and may be some individuals might not respond to this type of creatine.
Micronized Creatine
Another form of creatine monohydrate, except the fact that the creatine molecules have been divided up to increase the surface area. This increases their surface area 20 times, thereby increasing the rate of absorption and reducing the side effects (like bloating or stomach cramp or discomfort).
Micronized Creatine suits many people as compared to their earlier counterpart. It is costlier than Creatine Monohydrate and does not require any loading phase.
Creatine Ethyl Ester
CEE has a high absorption rate (approximately 99 %). This form of creatine contains an ester molecule attached at the end of its strain to counter the ionic change.
Because of the higher absorption this type of creatine is the most absorbent form of all. It does not have any side effects nor require any loading phase.
This type of creatine is expensive as compared to its counterparts and also has a foul taste. However it is also available in capsule forms thereby taking care of the taste buds.
Creatine Kre-Alkalyn or Buffered Creatine
Creatine Kre-Alkalyn is basically a special protected creatine which does not convert into useless creatinine as readily as other creatines before being absorbed into muscle tissue. It does not require a loading phase and due to its quick absorption, side effects are kept to minimum.
On the flip side, Creatine Kre-Alkalyn lacks scientific research and
it’s highly expensive to purchase. Although many consumers have reported
positive results, it is unknown what sort of effects
Creatine Serum
Most debatable form of creatine. This is basically a creatine dissolved in water. Some users reports astonishing results, while others claims its useless.
No loading phase is required as it absorbs easily and consume it by simply putting a drop under the tongue.
This form of creatine is extremly expensive. It is much less effective than monohydrate in
aspect of increasing muscle mass, and to a lesser degree in aspect of
increasing muscle strength.
Effervescent Creatine
This is a type of creatine which is combined with sugar or sodium to increase absorption. This creatine has a better taste and is extremely expensive.
This creatine is combined with sugar and sodium, 2 foods bodybuilders should reduce.
Creatine Citrate
Creatine Citrate is bonded with another form of creatine to increase absorption. It requires double the dosage to be effective. Extremely expensive.
Tri and Di Creatine Malate
This is another form of creatine bonded with malic acid to reduce the side effects. Tri Malate has 3 monohydrate molecules attached and Di Malate has 2.
This creatine is more water soluble and absorbent and is expensive also. Health effects are unknown.
Creatine Orate
Creatine orate is bonded to a molecule i.e. orotic acid. This creatine is increases ATP production but is expensive and unproven.
Creatine Cocktails
Creatine Cocktails usually mixed with other amino acids such as glutamine and taurine. Most commonly bonded to nitric oxide (NO). These products allow us to gain from both products, which help each other, and allow us to synergistically maximize their effects.
They are cheap as compared to other supplements and doubles the effectiveness of both creatine and the amino acid. As this uses many kinds of chemicals, not all their effects have been thoroughly studied.
So here we are almost covered most of the forms that CREATINE exists in. The most common form of creatine is Creatine Monohydrate. It is safe and effective and trusted by the fitness enthusiasts. In my suggestion if you haven't tried different forms of creatine then do try them as each and every one of them is more improved over other.
This creatine is combined with sugar and sodium, 2 foods bodybuilders should reduce.
Creatine Citrate
Creatine Citrate is bonded with another form of creatine to increase absorption. It requires double the dosage to be effective. Extremely expensive.
Tri and Di Creatine Malate
This is another form of creatine bonded with malic acid to reduce the side effects. Tri Malate has 3 monohydrate molecules attached and Di Malate has 2.
This creatine is more water soluble and absorbent and is expensive also. Health effects are unknown.
Creatine Orate
Creatine orate is bonded to a molecule i.e. orotic acid. This creatine is increases ATP production but is expensive and unproven.
Creatine Cocktails
Creatine Cocktails usually mixed with other amino acids such as glutamine and taurine. Most commonly bonded to nitric oxide (NO). These products allow us to gain from both products, which help each other, and allow us to synergistically maximize their effects.
They are cheap as compared to other supplements and doubles the effectiveness of both creatine and the amino acid. As this uses many kinds of chemicals, not all their effects have been thoroughly studied.
So here we are almost covered most of the forms that CREATINE exists in. The most common form of creatine is Creatine Monohydrate. It is safe and effective and trusted by the fitness enthusiasts. In my suggestion if you haven't tried different forms of creatine then do try them as each and every one of them is more improved over other.
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