Because anaerobic effort that we are making especially when working with weights, the conclusion is that creatine supplementation gives us more energy.
Another important role of creatine is bulking muscles. We all know the story: what makes creatine? – Retains water in the muscles. Specifically, muscle cells are hydrated. When the concentration of creatine in muscle cell grows, it draws more water into the cell. Consequently causing cell volume increases attracting more nutrients into muscle cells, especially glucose (which will be stored as glycogen) and amino acids (whose increased concentration will increase the rate of protein synthesis). More glycogen stored means a greater reserve of energy for the body, which can maintain strenuous activities for longer periods.
On the market there are several types of creatine. We have Creatine powder, liquid creatine, creatine pills, creatine capsules. By far the most common form is creatine powder. No matter what type of creatine consumption, you should consume plenty of water.
As I said, we find different forms of creatine several types on the market:
1. Creatine monohydrate
Creatine monohydrate is the most popular form of creatine, is used for more than 10 years being verified in numerous clinical and scientific studies. Another advantage besides the studies that have been done on it, is the very low price that it has. The effects of creatine monohydrate supplementation are increased muscle mass, develop physical performance, increase strength, improved recovery, strength and endurance exercise.
When you want to buy creatine monohydrate, the purity is very important. Usually do not buy the cheapest creatine and looking to find inscribed as a mark of quality and purity inscription: “Creapure ™”.
Creatine monohydrate can be administered in equal doses every day or can use a loading period followed by one maintenance. Disadvantages are the low solubility of creatine monohydrate in water, low suction, and it can cause intestinal discomfort for some people.
Creatine monohydrate is today trading in various forms: powder, tablets or lozenges, capsules. In the form of tablets or lozenges creatine uptake is even lower.
It’s really all creatine powder which however was very finely ground, which improves up to 20 times the absorption creates fewer digestive problems, and the price difference is not very large.
3. Creatine Ethyl Ester (CEE)
It is a creatine that has attached an ester, creatine resulting in the best absorption, does not cause digestive disorders and requires no charge period. The disadvantage of this is the taste very unpleasant creatine powder, but administered in capsule form this disadvantage is canceled. And there remains the disadvantage that the price is much higher.
4. Alkaline Creatine (Kre-Alkalyn)
Creatine Monohydrate is actually protected with a pH buffering to reduce conversion to creatinine. It does not cause stomach discomfort and does not require charging period. Usually its price is quite high.
5. Creatine phosphate (phosphate)
Because we know that our body needs to convert creatine phosphate creatine before it is used in the restoration of ATP it was concluded that creatine supplementation Creatine Monohydrate phosphate in place would be more effective. This proved to be false. Creatine monohydrate is used more readily by the body than creatine phosphate. If we think and priced much higher creatine phosphate, we give up the idea :).
6. Tri Creatine Malate and Di-
And here was tried better absorption and solubility of creatine by linking three that two molecules of creatine monohydrate with malic acid. These types of creatine are very expensive and are often found in small quantities, not specified on the label by the companies, mixed with other types of creatine and delivery systems.
7. Creatine Citrate
This is another tipe where they tried to obtain a high solubility not create so many digestive problems. It is expensive and requires administration of a double amount compared to creatine monohydrate. Usually found in products combined with other types of creatine.
8. Creatine effervescent
It has a pleasant taste but contains sugar and no studies to prove its effectiveness.
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