Creatine Forms Explained: Why Monohydrate is the First Choice

Creatine is one of the most popular and well-researched supplements in the fitness and sports world. It is often used to support athletic performance, increase muscle mass, and promote recovery. In this post, we'll take a look at the different forms of creatine and explain why creatine monohydrate is considered one of the best options.

What is creatine?

Creatine is a naturally occurring substance that is stored primarily in muscles. It plays an important role in energy production, especially during short, intense bouts of exercise such as weight lifting or sprinting. The body produces creatine from the amino acids glycine, arginine and methionine, and it can also be obtained from food, particularly meat and fish.

forms of creatine

There are several forms of creatine available as dietary supplements. The most popular ones include:

creatine monohydrate

• Description : The most commonly used and scientifically studied form of creatine. It consists of a creatine molecule and a water molecule.

• Advantages : It is extensively researched, highly effective and cost-effective.

Creatine HCL (hydrochloride)

• Description : Creatine HCL is bound to a hydrochloride molecule, which improves its solubility in water.

• Benefits : It is claimed that a smaller dosage is sufficient to achieve similar effects as monohydrate.

creatine ethyl ester

• Description : Creatine bonded to an ester molecule.

• Advantages : Often marketed as a better form of absorption, however scientific support is limited.

creatine nitrate

• Description : Creatine bound to a nitrate molecule.

• Benefits : May provide improved water solubility and could theoretically aid blood circulation.

Buffered creatine (Kre-Alkalyn)

• Description : Creatine with an alkaline buffer to prevent breakdown in the stomach.

• Benefits : Often advertised as being more gentle on the stomach, but convincing scientific evidence is lacking.

Why is creatine monohydrate a proven choice?

Comprehensive research and scientific support

Creatine monohydrate is the most researched form of creatine. Many studies have confirmed its effectiveness in supporting athletic performance and muscle building. The International Society of Sports Nutrition highlights the extensive evidence base for creatine monohydrate.

High bioavailability

Creatine monohydrate is efficiently absorbed and stored by the body. Studies show that about 99% of ingested creatine monohydrate is stored in muscle cells, making it one of the most effective forms.

cost efficiency

Creatine monohydrate is usually the most affordable creatine option and is widely available. Its high availability and comparatively low price make it the preferred choice for many people.

safety and tolerability

Long-term studies have shown that creatine monohydrate is well tolerated at recommended doses with a low risk of side effects. It is generally considered safe when used responsibly.

How to take creatine monohydrate correctly

dosage

The dosage of creatine monohydrate can be individually adjusted depending on body weight. A common recommendation is to take about 0.1 grams of creatine per kilogram of body weight daily. This means that a person with a body weight of 70 kg should consume about 7 grams of creatine per day .

time of intake

Creatine can be taken at any time of the day, but many people prefer to take it before or after training to maximize the availability of creatine in the muscles.

Mixing and Preparation

Creatine monohydrate dissolves well in water or other drinks and can also be easily mixed into protein shakes.

Frequently Asked Questions (FAQs) about Creatine

What is the difference between creatine monohydrate and other forms of creatine?

Creatine monohydrate is the most researched form and is considered to be extremely effective, inexpensive and well tolerated. Other forms such as creatine HCL, creatine ethyl ester or Kre-Alkalyn are often marketed as alternatives because they are said to offer improved solubility or absorption. However, there is no convincing scientific evidence to date that these alternatives have significant advantages over creatine monohydrate.

When should I take creatine – before or after training?

Creatine intake can be flexible and there is no clear evidence that it is more effective at any particular time. Many athletes prefer to take it either before or immediately after training, as the increased blood flow may facilitate absorption into the muscles. The most important thing is to take creatine regularly in order to constantly replenish muscle stores.

Do I need to do a loading phase with creatine?

A loading phase is not essential to reap the benefits of creatine, but it can help saturate muscle stores with creatine more quickly. During a loading phase, approximately 20 grams of creatine monohydrate per day is typically taken, divided into several doses over a period of 5-7 days . This is followed by a maintenance dose of 3-5 grams per day to maintain creatine stores.

Alternatively, the dosage can be adjusted individually, depending on body weight. A common recommendation is to take about 0.1 grams of creatine per kilogram of body weight daily . For example, a person weighing 70 kg would take about 7 grams of creatine per day . This method is just as effective, but takes a little longer to achieve the full effects of creatine, as stores are gradually replenished.

Are there any side effects when taking creatine?

Creatine monohydrate is generally considered safe and well tolerated when taken in recommended doses. However, some people may experience mild stomach discomfort or bloating when starting. To minimize this, creatine should always be taken with plenty of water. If you have any questions about tolerability, it is advisable to consult a doctor.

Is creatine only suitable for strength athletes?

No, creatine can be used by athletes of all disciplines and fitness levels. It is particularly useful for activities that require short, intense energy inputs, such as sprinting, strength training or HIIT. But endurance athletes also benefit from improved recovery and increased energy reserves.

Creatine monohydrate remains the preferred choice for many athletes and fitness enthusiasts due to its extensive research, high bioavailability, cost-effectiveness, and safety. While there are many different forms of creatine on the market, in most cases they do not offer significant advantages over monohydrate. If you are looking for an effective and well-researched creatine supplement, creatine monohydrate is a proven and reliable choice.

Sources:

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z