How to Choose The Right Creatine Supplement
There are many different types of creatine supplements including creatine monohydrate, creatine citrate, creatine phosphate, and creatine ester. Each of these forms offer different results, advantages and disadvantage. Determining which one is the best for you depends on what type of benefits you are seeking.
Monohydrate is the most common used form of creatine. It is made up of 12% water and 88% creatine. The high amount of creatine in the supplement allows you to get the most out of a small amount. Whether you take it in pill form or powder form you will greatly benefit from the supplement. It will go directly to your muscles and be stored until it is needed. When you go for a workout, the monohydrate will be released and extra energy will be available for you. Your muscles will be able to work harder without being overused. Creatine monohydrate is easy to use and beneficial to almost everyone.
Citrate is also a mixture of creatine and water, but contains mostly water. About 40% of it is creatine and 60% water. This can be beneficial for people that enjoy having their supplement in powder form because being water soluble makes it easy to mix with liquids. The downside to citrate is that each gram only has 400 milligrams of creatine.
For creatine to be successful, it needs to be bonded with a phosphate. However, this does not mean that taking creatine phosphate is the best choice. Like citrate, creatine phosphate has a lower percentage of creatine in the supplement. It contains approximately 60% of creatine and 40% phosphate. You will still get results by taking creatine phosphate, but may need to increase your dosage to get the results desired. Creatine phosphate is ideal for people who want to take a pill form supplement by itself. The younger population tend to gravitate towards creatine phosphate due to the easy use.
Creatine ester is a combination of creatine monohydrate and either ethanol or methanol. Almost immediately after you ingest the supplement the creatine and ester separate. The creatine will go directly to the muscles and the ethanol or methanol will go toward the liver to be absorbed. It can be harmful to people that have a bad liver, kidneys or pancreas. It also only contains 12% of creatine so it is not recommended for extended use. Since the absorption happens quickly people that do not notice any difference with other creatine forms may benefit from taking creatine ester. The energy will occur more rapidly and in turn, the muscles will work harder in a shorter period of time.
The four types of creatine are similar, but bring different results. If you want to get quick results and have the highest percentage of creatine, then monohydrate is the best choice. If an easy option is the choice for you, go with the phosphate. If you enjoy a water soluble option, citrate is a good choice. If you find that creatine is not giving you results, try the ester version. No matter what type of supplement you decide to try, make sure you follow directions thoroughly and give it time to work before deciding that it is not beneficial.
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