The gym going people who are familiar with dietary supplements definitely knows that about the types of Creatine. This molecule is produced by our body which helps in production if energy, also there are some of the food items that contains this, let say meat. It helps in combat diseases and helps in improving performance in exercise. Now, there are many different types of supplements are present in the market. So, it became very difficult to choose the better one. Nowhere in our article, we are reviewing the six most studied forms and will give you the recommendation based on the science.
What is Creatine?
It is a type of molecule whose structure is similar to the amino acids, the building block of protein. Vegetarians tend to have a lower amount of Creatine in their body as the major source of it is from, the meat. Now, for the vegetarians, they can also consume this as a dietary supplement, infect it is taken as a dietary supplement worldwide.
How does it work? What are the types of Creatine?
This plays important role in cellular energy production, as in the form of Creatine phosphate. It is involved in the formation of adenosine triphosphate, which is a major source of cellular energy. In the nutshell, it helps in improving exercise performance and the energy production.
1) Creatine Monohydrate:
This type of Creatine is used in the majority of research and is most common supplement form. Its effect can be seen during the workout as it provides energy to the upper and the lower part of the body.
This form of Creatine is made from the water molecule and Creatine molecule. But in some cases, the water molecule is removed, which results into Creatine anhydrous. As water is removed from it so Creatine anhydrous is 100% Creatine by weight.
It has minor side effects, and it can be taken in smaller dose rather than 1 bigger dose.
2) Creatine Ethyl Ester:
Some of the manufacturers claim that this type of Creatine is better than that of the monohydrate as it is better absorbed by our body. In addition to this have better muscle uptake rates.
But in some studies it is found that it is worse in increasing the Creatine content in the blood and the muscles. So, due all of this ethyl ester is not generally recommended.
3) Creatine Hydrochloride:
In some of the initial reports it is founded as the most soluble so it gained popularity among the supplement users and manufacturers.
4) Buffered Creatine:
Now the alkaline powder is added to the Creatine, so that it can remain stable in the stomach that results into a buffered Creatine. By this it helps in reducing its side effects like cramping and bloating.
5) Liquid Creatine:
Many of the creating comes in the powdered forms and some of them also come in the ready to drink liquid forms.
As per the research, they are not that effective as that of the monohydrate powder. As a liquid form of supplements breakdown and then become ineffective. They do not improve the performance and also does not provide sufficient energy to the body.
6) Creatine Magnesium Chelae:
Now some of the studies have shown that this type of Creatine is as effective as that of the monohydrate. But here in this very limited information is available.
As, per the scientific evidence, the recommended form is the monohydrate. For more stuff like this, Please stay Connected.