Creatine has become one of the most popular sports supplements in the athletics and bodybuilding world. And it's for good reason considering the growing scientific evidence that proves creatine's effects on power, performance and muscle gain. Creatine supplements are widely used for their ability to help you build muscle and improve strength, improve anaerobic endurance and reduce muscle damage and soreness from exercise. Healthy individuals will find that creatine has no harmful side effects and is a completely safe and healthy supplement.
What types of creatine are available?
- Creatine citrate
- Creatine ethyl ester
- Liquid creatine
- Creatine nitrate
- Buffered creatine
- Creatine hydrochloride
- Creatine malate
- Creatine pyruvate
- Creatine monohydrate
Stick to creatine monohydrate
Creatine monohydrate is the original form of creatine supplement and is the best-selling and most popular creatine choice among athletes, bodybuilders and gym-goers. It is labelled as the most effective type of creatine available and has hundreds of studies to back up its amazing results.
Creatine monohydrate has been used for decades and most of the research on creatine has used this particular form. Being the most effective and one of the cheapest forms of creatine, it is great value for such a high quality supplement. All other forms of creatine are judged against the monohydrate form and when you're deciding to begin a creatine supplementation, researchers recommend sticking to the original favourite!
Its only downside is that it is possible that it could cause stomach discomfort or bloating in users. However, it has been suggested that this can easily be reduced by leaving a 3-4 hours between doses and to only mix with water occasionally, while mixing with juices more often.