Creatine is a popular supplement amongst athletes and fitness enthusiasts to enhance their exercise performance.
It is a compound that the body produces naturally but you can also obtain it through dietary sources such as meat and fish.
In this article, we will explore the benefits of creatine supplementation and the different types of creatine available.
Benefits of Creatine Supplementation:
- Increased muscle mass and strength. Creatine does this by providing the muscles with more energy during exercise, allowing for longer and more intense workouts.
- Improved endurance. Creatine supplementation can also improve endurance by increasing the body’s ability to produce ATP (adenosine triphosphate). This is the primary source of energy for the muscles.
- Faster recovery. Creatine supplementation can also help with recovery after intense exercise by reducing muscle damage and inflammation.
- Better cognitive function. Creatine supplementation has been shown to improve cognitive function, including memory and reaction time, especially in older adults.
Types of Creatine:
- Creatine Monohydrate. This is the most common form of creatine. It is made up of a single molecule of creatine and a molecule of water. It is highly effective and affordable.
- Creatine Ethyl Ester. The body absorbs this form of creatine more easily than creatine monohydrate. However, research has shown that it is not more effective than creatine monohydrate.
- Buffered Creatine. This form of creatine is more pH neutral than other forms of creatine, which can help reduce stomach discomfort that some people experience with creatine monohydrate.
- Creatine Hydrochloride. This form of creatine is more easily absorbed by the body than creatine monohydrate. However, research has shown that it is not more effective than creatine monohydrate.
- Micronized Creatine. This form of creatine has a smaller particle size, which improves absorption and reduces stomach discomfort.
Creatine is a highly effective supplement for improving exercise performance and overall health. Creatine monohydrate is the most common and affordable form of creatine, but there are other forms available that the body absorbs more easily or that reduce stomach discomfort.
If you are considering taking a creatine supplement, it is important to speak with your healthcare provider first to ensure it is safe for you and to determine the appropriate dosage.