Types of Creatine
Creatine was discovered in 1835 by a French scientist. Creatine is considered the most popular and the best supplement for athletes and other sportsmen. It is found naturally in red meat. Creatine is a derivative of amino acid, most commonly, methionine, glycine and argenine. It is used to gain strength and develop muscle mass.
Creatine was initially not so well known and became popular only in the 90's. There are many varied studies that prove it is both safe and effective.
Function of Creatine:
Creatine involves two primary functions.
- When it's taken, there is a notable increase in the size of the muscle cells.
- It acts as a source of adenosine triphosphate which is an immediate source of energy, and this leads to growth of muscles.
Types of Creatine:
Creatine has three main types:
It is considered the most common of all creatines. When a creatine molecule is mixed with water, it becomes creatine monohydrate. The composition of creatine monohydrate is almost always 88% creatine with 12% of water. In other words, 880 mg of creatine is present in every gram of creatine monohydrate. These days, creatine monohydrate is micronized and consumed.
However, creatine monohydrate has its own disadvantages.
- It is found to be not so effective when studied on the molecular level.
- There is no penetration into the muscle cell.
- Since it is hydrophilic, there is no penetration in the lipid layers.
- It is dependent on other nutrients for energy transportation.
- There is no efficient transportation through lipid since it's semilipopholic.
- Creatine bloating is one of its major side effects.
Water solubility is one of the reasons for the popularity of Creatine Citrate. In simple words, when put in water, it dissolves readily and rapidly. Creatine citrate is a product of binding citric acid with creatine molecules. Theory states that the combination of citric acid and creatine gives relatively greater muscle energy than citrine alone. However, it is not practically proved.
Disadvantages of Creatine Citrate:
- Creatine level is 40% less than it is found in monohydrate.
- Creatine citrate is expensive when compared to creatine monohydrate.
When creatine bonds with a phosphate molecule, it results in creatine phosphate. It acts as a source of adenosine triphosphate and gives more energy to bodybuilders and athletes.
Disadvantages of Creatine Phosphate:
- It is found to be less effective when compared to creatine monohydrate.
- It is expensive.
As the name suggests, when malic acid binds to creatine, it forms creatine malate. It is believed that malate has a higher potential than monohydrate as it is necessary for creation of energy.
It is called creatine ethyl ester formed by the binding of an ester molecule to creatine. This was first created in the medical center of the University of Nebraska by mixing an acid with alcohol. It is said that this can permeate the cell membrane effectively.
Apart from all these, there are effervescent creatines and magnesium creatines that are less commonly used.
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