There are so many
types of creatine on the market that it is not always easy to choose the right
product. Creatine comes in many forms and from many competing brands. So what
is the best form of creatine?
The Benefits
of Taking Creatine
Almost every bodybuilder takes creatine at least
occasionally. Creatine is an affordable
supplement with many good qualities but without any of harmful side-effects of
other supplements. Creatine helps the body to recover faster after a workout,
it helps to build up muscle mass
and it improves stamina and strength.
If you have been searching for the best form of creatine,
here is a look at the different types for those who want to build up muscles,
improve stamina or lose weight while getting fit.
Creatine
Monohydrate
Creatine monohydrate is one of the most popular types of
creatine on the market. Many studies have shown that it improves performance
and helps the body to recover quicker after a workout. Most bodybuilders who
use it know it simply as "mono" or "creatine mono". This is
the most affordable form of creatine you can find. It is widely available in
stores and from online suppliers, and it comes in capsules and as powder.
In my experience the best results come from creatine mono in
powder form, and that is why I prefer the powder over the capsules. Most
suppliers recommend a loading phase of 5-7 days during which you take a total
of 20-30g of creatine a day in 5-6 doses.
After the loading phase you should reduce the intake to 5 g
a day for a period of 4-8 weeks. Taking creatine monohydrate with carbohydrates
helps to make sure that your body absorbs it well.
Recently it has been suggested that a loading phase is not
absolutely necessary and is only required if you want faster results. The only
side effect from creatine mono is that it can cause temporary bloating,
although the bloating is not painful and will pass when you stop taking the
supplement.
Kre-Alkalyn:
Buffered Creatine
Kre-Alkalyn is buffered creatine and has many benefits over
the other types. You only need to take 1.5 g a day, and it comes in pills, as
powder and as liquid. The body absorbs buffered creatine faster and can use it
for longer, and Kre-Alkalyn does not require a loading phase. Unlike creatine
monohydrate it does not cause bloating.
It is best to take Kre-Alkalyn in cycles of 12 weeks of
taking the supplement and 4 weeks off the supplement. Although the typical
daily dose is 1.5 g, heavyweight lifters sometimes take up to 3 g daily.
In studies Kre-Alkalyn has been shown to be just as
effective as creatine monohydrate, but not necessarily more effective. Since it
has not been proven more efficient, it is a more expensive choice compared to
the cheaper monohydrate.
Creatine Ethyl
Ester (CEE)
Some bodybuilders prefer CEE or esterified creatine. CEE is
absorbed into the body faster than other types of creatine, and it does not
cause water retention. There is no need for a loading phase with creatine ethyl
ester. The easiest way to take it is to mix CEE powder into a liquid. The usual
daily dose depends on your body weight but is between 3-6 g a day.
CEE is as effective as creatine monohydrate. Its main
downside is that it is much more expensive to take CEE to get the same results
you would get with creatine monohydrate. It also becomes an unstable compound
when ingested into the body.
Creatine
Hydrochloride (HCL)
Creatine HCL is creatine bonded with hydrochloric acid. It
is said to absorb into the body quicker than other types of creatine, and
unlike the cheaper forms it does not cause water retention. It does not require
a loading phase and you do not need to take it in cycles; the daily dose is
just 1.5 g and you can mix the product with any type of liquid (although it
absorbs better if you mix it with a liquid based on carbohydrates).
HCL has many benefits compared to other types of creatine,
but studies have not yet shown that it is necessarily more effective than the
cheaper alternatives. Many bodybuilders like HCL and it works well for the
majority, but some consider it too expensive unless further studies will show
that it is more effective than the much cheaper monohydrate.
So what is the best form of creatine for you? All types of
creatine have their own benefits, but for me creatine monohydrate provides the
best value for money. Its only downside is the occasional bloating, but in most
other ways it is just as effective as other forms yet it is a lot cheaper way
to start to build up your muscle mass and to boost stamina.
