There are six types of creatine , a naturally-produced molecule similar to an amino acid. it is also available as a dietary supplement. most research recommend monohydrate and supports its safety over other types. 

–¬† one of the most widely smoleculetudied supplements in the world.¬†

РYour body naturally produces the . which serve the variety of important functions, including energy production. 

РIn addition , some food contain creatine , particularly meat. 

РDespite the presence of these two natural sources, consuming it is a dietry supplement can increase your body stores. 

РThis can improve exercise performance and may help combat disease. 


What Is Creatine?

Рis a molecular that similar in structure to amino acids, the building blocks of protein. 

Рbecause meat is a primary dietary source of creatine, vegetarians typically have lower amounts of it their bodies that non-vegetarians. 

Рbut even not for vegetarians consuming it is a dietary supplement can increase muscle creatine content by up to 40%. 

Рit is use as dietary supplement has been extensively studied for many years , and its consumed worldwide. 

Рits effects include improved exercise performance and musculoskeletal health, as well as potential benefits for brain health. 

How Does It Work? 

Р, in the form of creatine phosphate, plays a critical role in cellular energy production. 

– That’s because it’s involved in the formation of adenosine triphosphate (ATP), which is a major source of cellular energy.¬†

РThere strong evidence that these supplements can improve exercise performance. 

РSome research has found that they may increase strength gains from a weight training program by about 10% on average. 

РOthers have stated that improvements in strength are about 5%for chest exercise like bench press and about 8% for leg exercise like squats. 

РOverall , exercise scientists widely agree that supplementing with creatine can improving strength & power production, or how much force can be produced in a creatine amount of time. 

РAlso, researchers have found that taking creatine may reduce mental fatigue. 

1. Monohydrate 

РThe most common supplement from is monohydrate. this is the form that has been used in the majority of research on the topic. 

– This means that most of creatine’s beneficial effects, such as improved upper and lower body exercise performance, have been observed almost exclusively when creatine monohydrate was used.¬†

РThis form is made of creatine molecule and water molecule and a water molecule, though it can be processed of in a few ways. sometimes, the molecule is removed, resulting in creatine anhydrous. 

РThe removal of water increase the amount of in each dose. creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight. 

– Other times, the is micronized or mechanically processed to improve water solubility in theory , better water solubility could improve your body’s to absorb it.¬†

Рdespite these minor differences in processing, each of these forms is probably equally effective when equal doses are given. 

Рin addition to increasing strength, monohydrate can increase water content in muscle cells. this may lead to beneficial effects on muscles growth by sending signals related to cell swelling. 

Рfortunately , a large amount of research indicates that creatine is safe to consume, and no serious side effects have been reported with its use. 

– because it’s safe, effective and affordable, monohydrate has long been the gold standard for this supplement.¬†

2. Ethyl Ester 

РSome manufactures claim that creatine ethyl ester is superior to other forms of the supplement, including the monohydrate form. 

РSome evidence indicates it may be better absorbed than monohydrate in the body. 

РAdditionally due to differences in muscles uptake rates, some believe that it could outperform creatine monohydrate. 

РHowever, one study directly comparing the two found that it was worse at increasing creatine content in the blood and muscles. 

Рbecause of this, using the ethyl ester form is not recommended.  

3. Hydrochloride 

Р(HCI) has gained considerable popularity with some manufactures and supplement users. 

РInitial excitement about it was probably due to reports of its superior solubility. 

– Because of its superior solubility in water, it’s speculated that a lower dose can be used. reducing relatively common side effects like an upset stomach.¬†

РHowever, this theory is only speculation until it is tested. 

РOne study found that creatine HCI was 38 times more soluble than the monohydrate form. 

– But unfortunately, there are no published experiments HCI humans.

if you want exercise blog click here

Leave a Reply

Your email address will not be published. Required fields are marked *

Related Post