Posted by Zeus in Facts about Creatine on 28-11-2011
Creatine is extremely popular among athletes. It helps you train harder by giving your muscles more energy among other things. But which type of creatine is the right one for you?
1. Creatine Monohydrate
Creatine Monohydrrate is the most popular type of creatine. It can only be considered as a monohydrate if the molecule of the creatine is combined with water. At least 12 percent of the total concoction is made up of water and the rest is made up of creatine which makes it one of the most effective creatines in the market. However, a disadvantage that you can get from the creatine monohydrate is bloating because of water retention.
2. Creatine Phosphate
If a creatine is bonded with the molecules of phosphate then you can get a creatine phosphate. This should be an ideal supplement that would help the athletes and the sportsmen to meet the demands of an exhausting workouts. However, it is still incomparable to the creatine monohydrate when it comes to being efficient. Moreover, it is also more expensive at the same time.
3. Creatine Citrate
Creatine Citrate is another type of creatine. Creatine citrate can be easily dissolved in water, many users opt for this type of creatine instead. Citrine alone can actually energize your muscles, how much more if it is mixed with creatine? But if you would compare it with monohydrate, the creatine citrate has 40 percent less than creatine and is sold at a very high price as well.
4. Creatine Malate
Creatine Malate is a rare form of Creatine. The reason is that Creatine Malate is Creatine Monohydrate bonded to Malic Acid. In order for Creatine to effectively bond to an Acid, which typically breaks Creatine Monohydrate down to Creatinine quickly, three Creatine Monohydrate molecules must bond to 1 Malic Acid molecule. This is generally difficult to do, and the resulting powder is rather unstable on its own. It also interacts very easily with gaseous forms which will break the bond between the Malic Acid and the Creatine Monohydrate. It is also the most costly form of Creatine to produce because of it’s unstable nature.
The benefit of Creatine Malate, is that it blends with water easily, as the malic acid combines with the water because of the stronger chemical attraction, than Creatine Monohydrate has to water. Meaning it doesn’t break down into Creatinine very easily in water. This helps with gastro-intestinal issues. The second benefit of this, is water bonded with the Creatine Malate is then transfered throughout the body quickly.
The downside to the bonding to water, is that the Malate doesn’t release it’s bond very easily. Meaning that some of the Creatine Malate is simply flushed through the system without entering the muscle cells.
5. Creatine Ester
Creatine Ethyl Ester (CEE) is a relatively new comer to the supplement scene, but it’s already made a big splash. One of the reasons creatine monohydrate molecules are so hard for the body to absorb is because their electrons have one positive end and one negative end. CEEs counteract that with the ester. CEEs have an absorption rate of almost 99%, nearly a hundred times better than that of creatine monohydrate. That means that you need to consume far less volume to get the same results. That in turn means less bloating and no need for a loading phase. The downside? CEE is much, much more expensive than creatine monohydrate. The chemical process of creating CEEs is more complex. It also tastes worse in powder form.