Creatine is one of, if not the most, studied and researched health and fitness supplement that is out in the market. It has been around for a very long time and for one very good reason. It works! It’s the only supplement that with proper use, will give you good, noticeable results in just a matter of weeks. It’s a great supplement that helps you build muscle, recover faster, push harder and also helps to improve strength. Back in the early days, the most popular and most common types of creatine was good old Creatine Monohydrate, these days, however, there are many different types of creatine out there. Let’s take a look at some them:
Creatine Monohydrate
This the most popular and the cheapest form out creatine out there. It’s the original form of creatine that many fitness athletes have been using for decades. Most of the research that has been performed on creatine has been using the monohydrate form.
Although it works great for most people, creatine monohydrate, has been known to cause stomach discomfort and increased bloating in some people.
Contrary to popular belief, there is no need to load up on creatine and a single daily dose of 5-10mg will be enough for most people. The key is to not miss a single daily dose.
The 400g Premium Powders Creatine Monohydrate is a great cheap option for creatine monohydrate.
Creatine Ethyl Ester
This is a form of creatine that has had an ester attached to its molecule. It is a more expensive form of creatine and is supposed to convert back in to regular creatine within the body and boasts a better absorption rate than regular creatine monohydrate. This type of creatine does not form any kind of stomach discomfort and is tolerable by just about everyone. Just make sure to take it in capsule form as the powder form has an incredibly horrible taste.
Creatine Citrate
This is another type of creatine that has had its molecules combined with citric acid to improve its solubility and rate of absorption. However, users of creatine citrate report that in order to notice any significant effects, they have had to double the daily dose (as compared to creatine monohydrate).
It is more expensive than creatine monohydrate and considering that you might need to double the dose, the cost adds up.
Di-Creatine Malate
Di and Tri-creatine malate seem to be a popular version of creatine these days. A lot of pre-workout supplements are now starting to include this variety in to their formulas. It is basically a combination of creatine monohydrate molecules and malic acid. This form of creatine boasts a much faster absorption rate when compared to others and is much more water soluble. It is also one of the more expensive forms of creatine and there have not been enough studies conducted on this variety of creatine so any possible side effects are still unknown.
In my opinion, if you can tolerate it, creatine monohydrate is still the best and most effective types of creatine. It is cheap, widely studied and has proven time and time again to be very effective.
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