Creatine is one of the most popular supplements used to enhance athletic performance. It increases energy production, which helps you train harder and get stronger. However, many different types of creatine are available, making it tricky to know which form is best for you. Creatine is a popular natural supplement that may help build and repair muscles and improve performance. It is generally safe when taken correctly and should be used with a discussion with a doctor.
Monohydrate
What is creatine? Creatine is a naturally occurring amino acid in your muscle cells that excites your muscles when you exercise. It helps your muscles contract by providing them with a high amount of ATP, the body’s primary energy source. However, when you engage in intense exercises for a short period (think sprinting or weightlifting), the phosphate molecules from your phosphocreatine storage are depleted, so your body has to find a way to make ATP quickly. That’s when your body creates creatine phosphate, which donates phosphate groups toward the fast synthesis of ATP in your muscle cells. This makes valuable supplemental creatine for athletes who want to maximize their performance during intense training sessions. It also benefits anyone looking to improve their performance or overall health and wellness. While many different forms of creatine are on the market, monohydrate has been proven to be the most effective and least expensive option. Other variations include a buffered form called kre-alkalyn and a form dissolved in water called creatine hydrochloride (HCl). While some studies suggest that these different supplement forms could be more effective than monohydrates, there isn’t enough data to recommend them over monohydrates.
Micronized
Creatine is a popular supplement for people looking to build muscle and improve their strength. It’s also great for athletes training for a specific sport or event. Micronized Creatine is a form of creatine monohydrate that has been finely milled to increase its solubility and absorption rate. It’s also easier for the body to digest than regular creatine, which helps to prevent stomach issues and other complications. The particles in micronized creatine are about 20 times smaller than those in regular creatine powder, which makes it much easier for the body to process and use. This results in a higher creatine concentration and quicker post-workout recovery time. Generally, the most common way to take micronized creatine is to mix it into your pre- or post-workout smoothie. It doesn’t have a strong flavor, so it works well with just about any beverage.
Alkaline
Creatine is a popular supplement that can help you build lean muscle and improve your performance in the gym. It’s also thought to help with various conditions and diseases, including diabetes and heart disease.
Creatine monohydrate is the most well-researched form of creatine and has been shown to increase muscle strength, growth, and training volume. It also has few side effects and is considered safe for most people. Some manufacturers offer a pH-correct form of creatine called Kre-Alkalyn, designed to exist in an alkaline environment (pH between 7-14). This form is said to be more stable in the stomach and does not degrade to toxic creatinine, reducing the risk of side effects. While more studies need to be done, this form of creatine has increased bench press strength and power production while minimizing water retention and bloating. It’s also believed to benefit patients undergoing cisplatin chemotherapy, as it can reduce the likelihood of kidney damage. Research on buffered forms of creatine has been minimal, but it’s worth looking into if you want to add this supplement to your workout routine.
Pyruvate
Pyruvate is a substance produced during glycolysis, which is the breakdown of glucose to form energy for your cells. It’s an essential molecule for your body and plays a significant role in many biochemical reactions. It’s also used as a fuel for cellular respiration, producing two molecules of ATP during the process. It is also a precursor for several other metabolites, including carbohydrates, fatty acids, and amino acids.
During glycolysis, pyruvate is converted to acetyl CoA and then into oxaloacetate. Oxaloacetate is used for various reasons, most notably as a substrate for adenylate cyclase, a critical enzyme that converts adenosine triphosphate (ATP) into energy for your cells. The pyruvate dehydrogenase (PDH) converts pyruvate back to its original molecule, acetyl CoA. This is a complicated reaction and is irreversible. Fortunately, there is a way to reverse this process with the help of another enzyme called pyruvate carboxylase. It takes two carbons of acetyl CoA and converts them to oxaloacetate in the TCA cycle. This is then used as a substrate for adenylate citrate synthase, another crucial enzyme that produces ATP.
Ethyl Ester
If you are looking for a type of creatine that is easier on the stomach and doesn’t cause bloating and dehydration like other types, then Ethyl Ester Creatine may be right. This form of creatine comprises pure creatine monohydrate with an ester attached. Esters are organic compounds formed by the reaction of carboxylic acid and alcohol. The ester helps increase the amount of creatine absorbed into the body and eliminates the side effects of other forms of creatine. Research has shown that this form of creatine is more effective for increasing ATP production and muscle strength. It is also easier to absorb than other forms of creatine, which makes it ideal for athletes that want to improve their performance. However, be sure to consult with your doctor before taking any form of creatine. It can also interact with other supplements or drugs you are taking, so keeping a list of all your medications is essential.