What is the best form of creatine available?

I have always stayed with the standard creatine monohydrate, but there seems to be so many different opinions of which type is better out of all the forms (Creatine Monohydrate, Creatine Anhydrous, Creatine Citrate, Creatine Phosphate, Creatine Malate, Creatine Ester, Effervescent Creatine, and Magnesium Creatine. ) It seems the more articles I read on the internet, the more confused I get. Asked by forcemaster99 28 months ago Similar questions: form creatine Health > Fitness & Diet.

Creatine is a combination of three different amino acids, glycine, arginine, and methionine don't usually like to write whole articles about supplements because I believe diet and training to be far more important than any combination of supplements. However there are a few supplements that work, creatine being the most notable of all of them. It is the best selling supplement ever, period.

Creatine sales totaled over 100 million dollars in last year alone! These sales were to everyone from middle scholars to the elderly. With this recent rush of creatine madness there has also been a wave of misinformation.

I cannot believe the things I hear people say about creatine's effectiveness, about how it works, and about it's safety. There is some information floating around out there that is just untrue, well never fear, I am here to combat misinformation so here it goes. What is it?

Creatine is a combination of three different amino acids, glycine, arginine, and methionine. That's it, it is nothing more than a combination of amino acids. I don't know how many people I hear talk about creatine and call it a steroid!

I almost flip my lid when I hear it. Steroid? If that were the case it there would be a lot more 200+ pound people out there.No creatine is not a steroid, it is totally different and works in a different manner.

Creatine is also produced by the body and found in high protein sources of meat such as fish and red meat. It is NOT a lab synthesized compound, it is natural. How Does it Work?

After creatine enters the body (or after it is produced by the body) it firsts binds with a phosphate molecule to form Creatine phosphate. Now here is where I'm going to lay a bit of biochemistry on you so I'll do my best to keep it simple. ATP (Adenine Tri-Phosphate) IS the body's energy source.

When your body oxidizes carbs, protein, or fat it is doing this process in order to produce ATP. ATP is responsible for driving almost every body process there is. Hell ATP is even involved in creating ATP.

ATP works like this... Energy is needed to drive bodily process. ATP provides this energy by hydrolyzing a phosphate group. Sources: http://www.bodybuilding.com/fun/layne13.htm .

Some people respond better to different types of Creatine, especially when it comes in a blends. Take a look at the newest type of Creatine Con-Cret (Creatine HCI) ghly Concentrated: No Loading, No Side-Effects cfm? Cur_man=CON-CRET&item=CN007&tck=151.

There are so many different Creatine forms out today. Every supplement company that came out with a new form of Creatine, claimed that there was better than previous other Creatine forms. One reason why new forms of Creatine came out after the original Creatine monohydrate was because some people appear to be non-responders.

It was believed that this was caused due to a absorption issue, therefore a lot of it was being excreted in the urine and not absorbed into the muscle tissue. Creatine loading was invented to increase the absorption of Creatine. During the loading phase, you may have digestion problems such as diarrhea or stomach upset.

That was where you took it in higher doses with glucose/dextrose in order to increase it’s absorption into the body. This is because not all of the Creatine is digesting and the creatine molecule loves to “suck in” a lot of water with it, as it travels through your digestion tract. This is the same reason why creatine works to bloat up your muscles.

Despite creatine loading, many still don’t respond well with creatine monohydrate. New Creatine forms came out that claimed to have a higher absorption rate. Then newer forms of Creatine even claimed other benefits due to the extra compound in the molecule bonded with the creatine molecule.

I will review every form of creatine on the market today and which is the best creatine form. Creatine Forms:Creatine Monohydrate :This is the very first creatine product.It is a tasteless white powder. Creatine monohydrate is the cheapest form of creatine so is still widely used, but it also appears to have the highest amount of creatine “non-responders” too.

The absorption rate is approximately 1% and it’s advised to be loading phase. Creatine monohydrate is very unstable in water, so make sure when you put it in water you immediately drink it. Creatine Monohydrate in it’s pure form made in Germany, is labeled with the Creapure logo on the tub.(CEE) Creatine Ethyl Ester :For years this was the hot new creatine form.

Many recommended it as the superior form of Creatine, even though there were no substantial valid studies to really back up claims. CEE could be taken in pill form with no loading phase required. In 07, the first real study came out on CEE by Department of Life Sciences, Kingston University, Penrhyn Rd, Kingston-upon-Thames, United Kingdom.

2University of Northumbria, Sport Sciences, Northumbria University, Northumberland Building, Newcastle upon Tyne, United Kingdom. The study showed that over 60% degraded to inactive creatinine within 30 minutes sitting in an acidic water solution that mimiced the stomach. This proved it was not as good as once claimed.

Micronized Creatine :This is creatine monohydrate that underwent a new process called micronization.It allows the molecule to have more surface area making it a higher absorption rate. It will still require a loading phase and only slightly better absorption. Effervescent Creatine :This is also just a fancy name for Creatine Monohydrate.

The only thing differe here is they add add some sugar and salt. Tri and Di Creatine Malate :Tri and Di Creatine Malate are made from Malic acid and Creatine. If you remember biology, malic acid is involved in the Kreb’s cycle of the cell.

This is how all energy in the cell is created at it’s basic core. You can see in the diagram below of this cycle how the malate molecule plays a catylst to get the NADH to donate two hydrogens to the malate to convert the NAD to NADH+ and the malate to oxoloacetate. Kreb cycle malate creatineThis Creatine form was created to give more muscular endurance and energy.

Users report that it helps do that. Creatine malate has a higher absorption rate than Creatine monohydrate and doesn’t require a loading phase. Liquid serum creatine :This is absolute scam that has been widely debunked years ago.

Creatine is unstable and degrades in liquid. Creatine Orate:The orate molecule is a pre-cursor to nucleic acids like ATP, used as a basic energy currency at the cellular level. This requires no loading phase.

Unfortunately, it is quite expensive and there are no studies on the safety of this form of creatine. Creatine Kre-Alkalyn: Sources: http://www.musclesweb.net/blog/what-is-the-best-creatine-form/ .

Any suggestions welcome! " "Does creatine have any negative side effects?" "Why am I off my diet so much lately?!?" "Diet or regular? " "Anyone have knowledge of the use of creatine to offset sarcopenia in senior citizens?

" "how to increase my fitness" "Is it ok to mix creatine with whey protein for a post workout shake?

I cant really gove you an answer,but what I can give you is a way to a solution, that is you have to find the anglde that you relate to or peaks your interest. A good paper is one that people get drawn into because it reaches them ln some way.As for me WW11 to me, I think of the holocaust and the effect it had on the survivors, their families and those who stood by and did nothing until it was too late.