Creatine is one of the most popular supplements available on the market, but there are multiple forms of the nutrient for one to take. Its basic form has long been a staple for increasing muscle size, upping your strength, and improving your performance, but new forms of creatine on the market each have claims to be better than the original.
It's more appropriate to say that each new strain is tailored to a specific fitness or physique need. Here are the various types of creatine, and who they're best suited for.
IF YOU'RE ON A BUDGET — CREATINE MONOHYDRATE
The original form of creatine, creatine monohydrate is one of the most common creatine supplements one can find. Most of what we know about creatine's positive effects come derived from scientists researching this particular form. About 99% of creatine monohydrate gets delivered to your muscles upon consumption, making it practically perfect. Because it is so widely available, and it's so effective, creatine monohydrate is one of the more budget-friendly options of the supplement you can find.
FOR THE BUSY BUSY — KRE-ALKALYN
The thing about creatine is that loading is necessary to get it to perform optimally. Loading, also known as cycling, refers to beginning with a stronger and more frequent doses of creatine then reducing to a lesser dose across the span of a month. With Kre-Alkalyn, you don't have to load for it to be effective. Kre-Alkalyn is a more alkaline version of creatine due to the presence of a bicarbonate in the powder. This reduces how creatine is broken down in your stomach after ingestion, and increases creatine uptake. This impacts the fact that you can simply take a regular, and steady dose of creatine like you would with your whey protein, and not have to bother about adjusting your intake from week to week. This is especially helpful for busier bodybuilders who don't have the time to keep track of too many supplement regimens at once.
FOR THE PICKY EATERS — CREATINE NITRATE
Creatine isn't for everyone, especially if you're a bit of a picky eater that's particular about slightly chemical or artificial flavours. As one of the newer versions of creatine, creatine nitrate is created by binding a creatine molecule to a nitrate molecule, which is meant to help it absorb faster, and requires you to take a lower dose. If you want the benefits of creatine, but don't want to have to consume as much volume, creatine nitrate is the one of you to try.
FOR THOSE WITH SENSITIVE STOMACHS — CREATINE HYDROCHLORIDE
If you're prone to stomach sensitivity, like bloating and stomach agitation that may come with creatine monohydrate, then try creatine hydrochloride. This substance is a microionised version of creatine which means you can use less water to mix it. There's little research on this front as of yet, but if you've had some issues taking monohydrate, then give creatine hydrochloride a try to reap the same benefits.
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