Khaberni - Creatine is one of the most famous and widely used dietary supplements in the field of sports and physical fitness, where it helps improve athletic performance, increase muscle strength, and endurance. Although creatine is a natural element found in the body, dietary supplements containing creatine are used to improve performance and promote recovery after exercise.
There are several types of creatine available on the market, each differing in its composition, absorption methods, and availability in the body. So, what's the difference between them?
Creatine Monohydrate
It is the most studied and recommended form of creatine supplements and is known for its many benefits. It is a natural compound found in the body and is primarily used for the production of cellular energy. Research has shown that creatine supplements may enhance muscle strength, endurance, power, and recovery, in addition to supporting brain health and healthy aging.
Creatine monohydrate remains the standard in most research, where its effectiveness has been well documented in improving physical performance and recovery. Although there are other types of creatine such as creatine ethyl ester, hydrochloride, buffered creatine, liquid creatine, and magnesium creatine, these types lack the same level of evidence supporting their benefits.
Creatine Ethyl Ester (CEE)
Marketed as being absorbed better than monohydrate, but studies have shown that it is not more effective than a placebo.
Creatine Hydrochloride (HCl)
It gained fame due to claims of improved solubility, but research has shown that it is not more effective than monohydrate.
Buffered Creatine
It aims to reduce side effects such as bloating, but studies have found that it does not offer additional benefits compared to monohydrate.
Liquid Creatine
Although convenient, studies have shown that it is less effective than powder forms, as creatine can degrade in liquid over time.
Magnesium Creatine
It combines creatine with magnesium to enhance absorption, but like the other alternatives, it has not been proven to be more effective than monohydrate.
In conclusion, creatine monohydrate remains the best choice due to its proven benefits, safety, and reasonable cost. When choosing a creatine supplement, it is important to check the product ingredients and ensure that it is from a trusted source, as some dietary supplements are not regulated by the Food and Drug Administration (FDA).
