Since the discovery of creatine, of course, there are not only one or two types of creatine. So far, many different creatine branches have been produced. Let’s explore together:
Creatine monohydrate is the most common form of this supplement: one of the most scientific supplement uses, combined with water, provides 88% pure creatine per molecule, in other words, one gram of creatine hydrate will The body provides 4.40 grams of active product While the newest creatine products have recently become available, monohydrate is still the most commonly used form of creatine and is more suitable for all fitness enthusiasts looking to supplement their creatine.
Creatine Micronized Powder
Micronized creatine is essentially creatine monohydrate, but the molecule is much smaller (the creatine has been micronized, which means its molecules have been cleaved or split), and this splitting or chopping reduces creatine's surface area, making it easier to absorb and alleviating any potential stomach upset It also reduces harmful bulking effects, one of the downsides of monohydrate, which is also considered purer and therefore better (goes through more processes ), which are finer and easier to absorb than creatine monohydrate.
Creatine Phosphate
Creatine phosphate contains only 62.3% creatine per molecule compared to 88% monohydrate, again, creatine phosphate has never been shown to be more effective than monohydrate and is more expensive to buy and not particularly cost-effective.
Creatine Citrate
This is essential, creatine is combined with special molecules to increase absorption, this type of creatine mixes well, but only contains 400 mg of active creatine per gram. Also, it is very expensive, but it has been reported by fitness enthusiasts that it has the benefit of reducing stomach discomfort.
Creatine ethyl ester
Some believe that this creatine, will be the future of creatine supplementation, its absorption rate is ten times higher than regular creatine due to its solubility, which improves its transport in biofilms such as muscles Basically, Creatine ethyl ester is a creatine monohydrate with an ester attached (ester is formed when alcohol molecule is combined with acid), normal creatine molecule has one positive and one negative end, however, the ester attached to this molecule will Offsets its load, so the absorption is greater, so far, no scientific research has been found on creatine ethyl ester, but there are anecdotal reports that it is superior to creatine monohydrate in several ways, the reported advantages of creatine ethyl ester These include faster absorption, smaller doses required, and elimination of the "creatine bloated" appearance.
Creatine Serum
Creatine serum is one of the most controversial, creatine serums have been reported to give very good or no results at all, this is basically creatine dissolved in water, often added with various vitamins and amino acids, many people Both love this product because it's so convenient and easy to use. On the downside, scientific evidence shows it's almost useless because creatine is not stable in liquids (creatine breaks down into creatinine over time)
Effervescent Creatine
Effervescent creatine is combined with sugar or sodium and chemicals that give it its effervescent qualities. It is thought to have better absorption and taste better than monohydrate, however, it does contain sodium and/or sugar, additional sugar and sodium, which is great for fitness enthusiasts, especially those preparing for competition, the last two things you don't want to see.
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