Creatine is a popular supplement among athletes and active people looking to improve their physical performance and increase their muscle mass. There are different types of creatine on the market, each with its own nutritional properties and specific uses in the diet. In this article, we will explore the nine most common types of creatine and detail their characteristics to help you choose the most suitable one for your needs.
1. Creatine monohydrate
Creatine monohydrate is the most studied and used type of creatine in the sports supplement industry. It is a form of pure creatine that has been shown effective in increasing phosphocreatine levels in muscles, which may improve the ability to generate energy during high-intensity exercise.
Dietary Uses:
Creatine monohydrate is ideal for athletes looking to increase their strength, power and muscle mass. It is suggested to take between 3-5 grams a day, preferably after training to promote muscle recovery.
2. Creatine HCL (Hcl)
Creatine HCL is a form of creatine with greater water solubility compared to creatine monohydrate. This means it can be more easily absorbed by the body, which could reduce the chance of stomach upset sometimes experienced with other forms of creatine.
Dietary Uses:
Creatine HCL is a good option for people who have stomach sensitivity to other forms of creatine. It is recommended to take a daily dose of 1.5-2 grams to maintain adequate creatine levels in the body.
3. Kre-Alkalyn Creatine
Kre-Alkalyn creatine is a form of creatine with a higher pH than standard creatine monohydrate, which is supposed to help prevent its conversion to creatinine (an unwanted byproduct of creatine). This means that a lower dose is needed compared to creatine monohydrate to achieve the same effects.
Dietary Uses:
Kre-Alkalyn Creatine is suitable for those People who experience stomach upset with other forms of creatine. It is recommended to take 1.5-3 grams per day, preferably before or after training.
4. Creatine Ethyl Ester
Creatine ethyl ester is a form of creatine that has been chemically modified to improve its absorption by muscle cells. This modification is claimed to allow for better bioavailability of creatine compared to other forms.
Dietary Uses:
Creatine ethyl ester has been promoted for its potential to improve absorption and utilization of creatine by muscles. It is suggested to take between 2-3 grams a day to obtain optimal benefits.
5. Creatine Malate
Creatine malate is a combination of creatine monohydrate and malic acid. It has been suggested that this form of creatine may have additional benefits for energy production, as malic acid is involved in the Krebs cycle, a metabolic pathway important in ATP production.
Uses in diet:
Creatine malate can be beneficial for people who want to improve their endurance and muscle recovery. It is recommended to take between 2-4 grams a day, preferably before exercise to increase energy levels.
6. Creatine Citrate
Creatine citrate is a form of creatine that is linked to citric acid. This combination may improve creatine's water solubility and theoretically facilitate its absorption into the body.
Dietary Uses:
Creatine citrate may be an option for those people looking for a more soluble and easy to digest form of creatine. A daily dose of 2-5 grams is suggested for effective results.
7. Nitrated Creatine
Nitrated creatine is a form of creatine that has been combined with nitrate to improve the bioavailability and absorption of creatine in the body. It is believed that this combination may promote vasodilation and increase blood flow to the muscles.
Dietary Uses:
Nitrated creatine may be useful for those looking to improve their ability to of performing resistance exercises and increasing muscle congestion. It is recommended to take 2-4 grams a day, preferably before training.
8. Anhydrous Creatine
Anhydrous creatine is a form of creatine that comes in its purest and most concentrated form. Water has been removed from the creatine molecule, which is supposed to increase its stability and bioavailability in the body.
Dietary Uses:
Anhydrous creatine is ideal for those who want a highly concentrated form of creatine without additives. A daily dose of 3-5 grams is recommended to improve muscle strength and power.
9. Buffered Creatine
Buffered creatine is a form of creatine that is combined with buffering agents, such as bicarbonate, to stabilize the pH in the muscle and prevent the buildup of lactic acid during intense exercise. This could delay muscle fatigue and improve sports performance.
Dietary uses:
Buffered creatine is suitable for athletes who perform high-intensity exercises and seek to delay muscle fatigue . It is suggested to take between 2-4 grams a day, preferably before training to make the most of its benefits.
In conclusion, the choice of the type of creatine to use in your diet will depend on your goals, stomach sensitivity and personal preferences. It is important to remember that creatine is a safe and effective supplement when used according to dosage recommendations and combined with a balanced diet and proper training program. It is always advisable to consult with a health professional or dietitian before incorporating any supplement into your diet.