The Ultimate Guide To Understanding Different Types Of Creatine

Scientists have been known about creatine's potential for boosting athletic performance since the early 1900s. But it wasn't until 1992, when gold medalists at the Barcelona Summer Olympics credited its use, that it became widely known and accepted. As its popularity has grown, so has the number of different types of creatine available, like monohydrate, buffered creatine, nitrate, and more.

If you intend to increase muscle strength and cognitive ability, you are at the right place. We have quality creatine supplements, so find out which type of creatine is good for you? Take our quiz for creatine suitability today!

What Is Creatine?

Creatine is an amino acid naturally found in certain foods and fish and as a dietary supplement. Creatine molecules are stored in the muscles as a source of energy. It is used to help support high-intensity exercise and activities, such as weightlifting and sprinting.

The Different Types Of Creatine Available On The Market

Several different types of creatine supplementation are available on the market, each with its unique characteristics and benefits. These include:

Creatine Monohydrate

Creatine Monohydrate supplementation is the most widely studied form of creatine. It has been scientifically proven effective in improving strength and muscle mass. This type of creatine is particularly beneficial for athletes and bodybuilders looking to gain an edge in their performance.

Research has demonstrated that Creatine Monohydrate can help to increase peak power output, reduce fatigue and improve recovery time between workouts. Monohydrate is also available in a smaller particle known as micronized creatine monohydrate. This type of creatine is easy to mix and form liquid creatine and can be more quickly immersed by the body, making it ideal for athletes to boost energy during intense exercise.

Creatine HCL

Creatine Hydrochloride (HCl) is a form of creatine that has been combined with hydrochloric acid to increase its solubility in water and make it easier for the body to absorb. Studies have found that Creatine HCl is more soluble than other forms of creatine and may help reduce bloating and stomach discomfort.

Creatine Ethyl Ester

Creatine ethyl ester supplementation (CEE) is a modified form of creatine monohydrate that has been chemically altered to be more water soluble and easier for the body to absorb. Studies have found that creatine ethyl ester may provide performance benefits over regular creatine monohydrate, such as increased muscle growth and improved strength gains.

Creatine Nitrate

Creatine nitrate, also known as nitric oxide-creatine, is a form of creatine that has been dissolved in nitric oxide. These creatine molecules can help to improve blood and oxygen flow to the muscles during workouts, resulting in improved performance and faster recovery. In addition, studies have found that creatine nitrate can increase peak power output, muscle growth, and strength gains.

Creatine Magnesium Chelate

It is a form of creatine bound to magnesium, which is said to improve absorption and stability. This supplement can provide an extra boost to your strength and muscle development, as it helps to increase the amount of creatine available for use in the body. The combination of creatine and magnesium works synergistically to increase muscle strength and power output.

Creatine Pyruvate

Creatine pyruvate is a form of creatine bound to pyruvate, which is said to help improve muscle endurance and recovery. Pyruvate is a naturally occurring compound found in the body that helps generate energy through aerobic glycolysis. Combined with creatine, it can help reduce fatigue and improve muscular endurance during exercise. Studies have found that creatine pyruvate may benefit athletes who participate in high-intensity, short-duration activities such as sprinting and weightlifting.

Creatine Citrate

Creatine citrate is a form of creatine bound to citric acid, which is said to improve muscle endurance and recovery. Studies have found that creatine citrate helps increase the bioavailability of creatine in the body, leading to increased energy production and improved muscular performance. Creatine citrate has also been shown to reduce fatigue, helping athletes train harder for longer and achieve better results. It can also help reduce muscle damage and improve recovery time between workouts.

How To Choose The Right Type Of Creatine For You

Choosing the correct type of creatine depends on several factors, including your fitness goals, individual tolerance, and preferences. Here are some tips for choosing a creatine supplement:

Fitness Goals

For increased muscle strength and size, creatine monohydrate has the most research supporting its effectiveness. According to a research paper, the blood flow of body muscles is significantly increased in people doing resistance training exercises. The special impact was on calf skeletal muscles. Creatine nitrate might be a better option if you want to improve blood flow and performance.

Personal Preferences

Some people prefer to take creatine powder, which is usually the most cost-effective supplement and can be taken before or after a workout. The powder dissolves easily in water so it can be consumed quickly and with minimal effort. Additionally, creatine powder is often tasteless, making it easy to mix with beverages like juice or protein shakes.

Quality

When choosing a creatine supplement, selecting a reputable brand that follows good manufacturing practices (GMP) and has undergone third-party testing to ensure the product's potency is essential. GMP guidelines involve strict regulations on how products are created, stored, and packaged, ensuring that all safety standards are met. Additionally, third-party testing ensures that the product is free of contaminants and other potentially harmful substances.

Consultation

Before taking any supplement, it is always best to consult a healthcare professional, especially if you have any medical illness or conditions. A qualified medical professional can help you determine the most appropriate supplement for your needs and advise on potential side effects and interactions.

Which Type Of Creatine Is Best To Use?

Creatine monohydrate is a popular form of creatine that has been extensively studied and is highly effective for increasing strength and power. It is the most widely used supplement in the fitness industry and has been shown to help improve muscle mass, strength, power, and endurance the most. The monohydrate works by increasing the availability of creatine phosphate in the body, which can help to produce more energy during high-intensity activities.

Additionally, it is inexpensive, easy to find, and a popular choice among fitness enthusiasts. It is generally safe and well-tolerated with few side effects. Most research suggests that it is not associated with significant adverse reactions as long as it is taken according to directions and in recommended dosages. The dosage recommended is 20 grams regularly in adults. The days should be at most 5.

Get The Best Creatine At Create!

In the fitness industry, it is highly effective for increasing strength and power. Creatine monohydrate helps to increase muscle mass, strength, energy, and endurance. Additionally, there are other forms of creatine, such as creatine nitrate and creatine ethyl ester, that may offer different benefits.