Types of creatine: effective forms, advantages and disadvantages.
Creatine, along with protein, is one of the most popular sports supplements. It releases energy during workouts, increasing strength and endurance, promoting muscle growth, improving relief, and reducing the amount of lactic acid, thereby helping to recover faster after training..
The action and effectiveness of creatine largely depends on its type. There are several main types of creatine..
Types of creatine.
Creatine monohydrate and anhydrous.
Creatine Monohydrate, the most popular type of creatine on the sports nutrition market, contains pure creatine with a low water content. Creatine anhydrous has a higher concentration of active substance due to the removal of water, but the cost of such a supplement is much higher than monohydrate.
Citrate, Phosphate, Malate, Tartrate.
All these forms of creatine are combined due to the fact that in their composition, in addition to creatine itself, they contain organic acids (citric, malic, phosphate, lactic), thanks to them, the absorption and release of energy occurs faster.
This form is more expensive and the concentration of creatine itself is lower there than that of monohydrate..
Magnesium creatine and creatine-taurine-glutamine.
The advantage of these forms lies in the content of magnesium and glutamine, which accelerate its absorption and conversion into ATP, but there are disadvantages: taking such a supplement has a complex scheme and requires an individual approach..
Creatine HMB (Beta-Hydroxy-Beta-Methylburate) is a combination of creatine with leucine, an amino acid found in muscle tissue. This additive is quickly broken down in the gastrointestinal tract without harming the stomach and intestines. Creatine HMB is one of the most expensive creatine supplements available.
Liquid form, creatine titrate.
The main advantage is the high degree of solubility in water, which affects the rate of absorption. But the effectiveness of such an additive leaves much to be desired..
Which creatine to choose.
It is difficult to give an unambiguous answer which creatine is better, because each of the types has both its advantages and disadvantages..
Creatine monohydrate is one of the most studied forms, whose effectiveness is confirmed not only by research, but also by the experience of “sophisticated” athletes. This also includes creatine containing organic acids (phosphate, malate, citrate), whose efficacy is much higher than monohydrate.