Creatine is the most tried and true supplement to ever hit the market. Creatine is a compound that is found naturally in the body and is involved in energy metabolism. It is often taken as a supplement to improve athletic performance and increase muscle mass.
With proven benefits such as boosting ATP levels for more energy, increased strength and power, increased muscle mass and thickness, increased muscular recovery, improving athletic performance, and enhancing overall workload/volume capabilities; it's easy to see why creatine is also one of the most sought out supplements on the market!
There are several types of creatine that are available for supplementation, including:
Creatine monohydrate: This is the most common and well-studied form of creatine. It is inexpensive and widely available.
Creatine hydrochloride (HCL): This form of creatine is dissolved in hydrochloric acid, which is thought to improve its solubility and absorption.
Creatine citrate: This form of creatine is combined with citric acid, which is thought to improve its solubility and absorption.
Creatine ethyl ester (CEE): This form of creatine is modified with an ester group, which is thought to improve its solubility and absorption.
Creatine phosphate: This form of creatine is combined with phosphate, which is thought to improve its solubility and absorption.
Creatine pyruvate: This form of creatine is combined with pyruvic acid, which is thought to improve its solubility and absorption.
Creatine magnesium chelate: This form of creatine is combined with magnesium, which is thought to improve its solubility and absorption.
Buffered creatine: This form of creatine is combined with an alkaline compound, such as magnesium oxide, which is thought to reduce the gastrointestinal side effects associated with creatine supplementation.
Creatine nitrate: This form of creatine is combined with nitric acid, which is thought to improve its solubility and absorption.
Creatine HMB: also known as beta-hydroxy beta-methylbutyrate, is a supplement that combines two different ingredients: creatine and HMB.
It is important to note that the effectiveness of these different forms of creatine may vary, and more research is needed to fully understand their potential benefits and drawbacks. In general, creatine monohydrate is the most well-studied and widely used form of creatine, and it is often considered the most reliable and cost-effective option.
