Creatine is one of the most popular supplements in the sports industry and has been so since it was first created. It is easy to use and there are few negative side effects that have been tied to it. For the most part, athletes can use it without repercussions and without fear of using a banned substance.
Creatine is also easy to find and is available in several different forms. Learning all the different forms may be overwhelming for some and it is difficult to keep up with because they are constantly changing. However, the following information details the most common types of creatine as well as the side effects that you can expect from each and the benefits that you will see as well.
The Forms of Creatine
This is the original version of creatine. It requires that sugar be ingested for it to absorb properly. The loading phase for monohydrate is typically four to five doses of 5 grams per dose. This is taken each day for a maximum of five days. Following this initial loading phase it is taken in one dose increments each day. There were some side effects reported with this form.
This form does not require sugar and does not have a loading time. There are also less total grams that are needed in order to be effective. Monohydrate effects are eliminated and it is available both as a pill or a powder. Typically you will take one serving twice each day, which consists of two to three grams.
This form is made from monohydrate and malic acid and is created from 3 creatine molecules that have been attached to 1 malic acid molecule. Malic acid is an intermediate substance that is intended to provide energy to the body through the Krebs energy cycle. This form is more water soluble than just creatine monohydrate in its normal form and may help to eliminate some of the gastric discomfort that is sometimes felt with it. This may make if more efficient at affecting the ATP cycle.
This form has been designed to offer smaller particles which may improve the absorption rate. The serving size is five grams and you can mix it with 8 ounces of water or juice and drink it immediately. It is best to drink 10, 8 ounce glasses of water with this form each day. Below is information regarding the load phase of this form of creatine:
- Days 1 through 5
- 1 heaped teaspoon four to six times each day
- Day 6 through 21
- Maintenance phase
- 1 heaped teaspoon twice per day
- Take a three day break from using the product and then start the cycle over again.
At one time this form was extremely popular, but it has now dropped quite a bit in popularity. However, it is still available, but some complain that it offers very little stability.
This form is intended to offer a concentrated dose of Creatine with fast absorption rates, low side effects and less creatine that is required. You can take this form at any time before, during or after your workout and still receive results. However, you will still want to continue your normal post workout routine of a protein shake and fast digesting carbs.
Which one is Best Form of Creatine?
Of these different forms of creatine supplements, there are many brands and styles for you to choose from. You may find the options overwhelming and that it is difficult to choose the right product to try for the first time. When you find yourself in this situation, be sure to compare these top 5 best creatine products that have been very successful for others who have used them in the past.
Creatine is one of the most popular products for athletes of all types and ages. If you are interested in raising your workouts to the next level, it is a good idea to try a creatine supplement for yourself. You will be glad that you did when you begin seeing the fast results for yourself.