What’s the Best Type of Creatine?
You’ve done all your research, and found that creatine is one of the most exhaustively studied
Far and away the most widely used and closely researched form of creatine has been the creatine monohydrate powder, and this is one of the best examples on the market. This formulation has been shown to be the most water soluble and efficient form in getting the supplement to muscle tissue for greater muscle growth and reduced recovery time.
The Bulk Supplements micronized powder form mixes well with water, fruit juice or protein drink to get to work fast. The micronizing process produces a finer granular powder that won’t wind up stuck to the side of your drink shaker, so you’ll experience less waste as well. One-kilogram size yields 50 20g servings.
Ethyl ester creatine is formulated to absorb more quickly into the body, requiring less time and lower doses to deliver equivalent amounts of creatine to its monohydrate cousin. Testing thus far has been inconclusive, though in theory at least the EEC supplement promises to bring more bang for the buck, though SNI’s CEE formula falls well short of its bottle’s claim of being “40x more effective than creatine”.
Ethyl Ester creatine, because it absorbs more completely into the cells of the muscle tissue, reduces the potential of water bloat caused by unabsorbed creatine. SNI Elite Series CEE is an excellent choice for those wanting to build muscle without the long recovery times. Comes in bottles of 240 750mg capsules. Makes 120 servings.
EFX Sports offers the benefits of creatine supplementation in convenient capsule form. Touted as a more effective and faster-absorbing form, buffered creatine capsules combine creatine powder with alkaline powder that is purported to be more stable and less apt to conversion into creatinine in the digestive tract.
Although research has shown that creatine monohydrate delivers consistently better results than any other form of creatine, these Kre-Alkalyn capsules can be taken in 7.5g dosages, versus the recommended 20g daily (4 x 5g) of the monohydrate equivalent. Available in 240 capsule size, each capsule delivers roughly 8g of creatine/alkaline mixture.
MMUSA Creatine Ester HCL for Runners is designed to be absorbed into the bloodstream orally via the mucous membranes. Athletes and recreational bodybuilders undecided about the best creatine to take should give this one a try. The benefits of this include faster energy, reduced bloating and the avoidance of water retention that is experienced by some powder creatine users.
Marketed and formulated as an endurance supplement, it isn’t intended for those wanting to build muscle or for long term gains. It is effective for when you need that immediate surge of energy, to tap into a wellspring of temporary stamina in a handy 5.1-oz. bottle. Available in cherry and strawberry flavored serum.
Naturo Nitro offers a supplement that chemically bonds creatine to magnesium in the body. Whereas creatine monohydrate bonds to water, there is typically some loss of creatine as it is broken down into creatinine, a waste product of creatine. The upshot is less loss of creatine when using magnesium creatine, getting more of the creatine to muscle tissue where it belongs.
Naturo Nitro Creatine Magnapower comes in capsule form, for a convenient and efficient workout supplement. Ninety capsule per bottle, taken 3 capsules 30 minutes prior to your workout, for a total of 30 servings per bottle.
So which is the best type of creatine to buy? The most effective type of creatine overall is the tried-and-true creatine monohydrate powder, with a track record of positive results for the past three decades. It has proven to be not only the most cost-effective form of creatine, but dietary supplement, available for building muscle and strength.
There are some promising variants to the monohydrate supplement, with some advantages worth looking into. The best creatine type for you is the one that delivers the best results in the most convenient for you.