We already know that creatine has different properties and is effective, but it is also worth knowing which types of creatine will be best for us and how they differ. For good reason
Types of creatine
Let us recall that
creatine is the most popular ingredient in sports supplements, the most effective permitted anabolic agent, and also a compound that occurs naturally in our body. Even so, its natural amounts are insufficient to trigger specific processes, including positively affecting muscle building.
Types of creatine: monohydrate
The basic form of creatine is monohydrate (monohydrate), and it is precisely this that is the subject of most available studies on the effectiveness and action of the compound. Its effectiveness is also confirmed by the many athletes and recreational trainees who have benefited from supplementation, as well as by the fact that it still enjoys unwavering popularity. Monohydrate is essentially creatine combined with a water molecule, which - contrary to many opinions – determines its effectiveness. Water, as you probably know, is one of the better compounds with deacidifying properties, while in an acidic environment (low pH) creatine is converted into worthless creatinine more rapidly.
Creatine is a hydrophilic molecule, and it is recommended to drink more water during the cycle. You may have heard many times that monohydrate “pumps” muscles with water, and that there are drops after the cycle. Yes, decreases in circumference always occur – nevertheless, what you have built will remain. It does not change the fact that supplementation with this form of creatine provides our muscles with an appropriate anabolic environment. In addition, its use stimulates satellite cells important for muscle hyperplasia and the regeneration mechanism, which has of course been confirmed by scientific studies.
Supplementation with monohydrate will also improve the body's energy production, more precisely by increasing ATP production. It has a strong anabolic effect, and also improves muscle strength and endurance. The only thing that can be counted among the significant drawbacks of monohydrate is its rather low buffering capacity. You can certainly use monohydrate when planning your first cycle, and if you are satisfied with the results, then a second or third one as well.
Types of creatine: Kre-Alkalyn
Kre-Alkalyn is the so-called buffered creatine monohydrate. In this form, creatine gains stability and resistance to the pH changes mentioned earlier. Therefore, it is characterized by better absorption into the bloodstream, and additionally it is not converted into creatinine to the same extent as monohydrate. Moreover, because of its advantages, it can be used in smaller doses than the basic form and still achieve satisfying results. Many trainees are inclined to choose it from the very first cycle or as an addition to another form of creatine, also because of reduced water retention.
Types of creatine: creatine malate (so-called TCM, i.e. tri-creatine malate)
Malate is one of the most popular and effective forms of the supplement. Three creatine molecules combined with malic acid give the product additional, unique properties. This form of creatine will significantly affect the body's energy processes – the production and management of generated energy. After all, malic acid takes an active part, e.g. in the Krebs cycle. It supports ATP resynthesis, which will also positively affect the regeneration mechanism. In addition, thanks to such a combination, the product gains good absorption (without having to drink larger amounts of water, although for health it is still worth remembering hydration) and resistance to an acidic environment. Many sources confirm that this is such a unique and effective combination that the supplement can successfully be used to improve results in various disciplines involving different metabolic processes (aerobic and anaerobic).
People training usually reach for creatine malate when they want to improve strength parameters, although it can also be used successfully when building muscle mass or for other goals. It works well as a standalone agent, or in combination with another form. It does not cause water retention, is better tolerated by the digestive system, and does not require a loading phase.
Types of creatine: creatine citrate
Citrate is a combination of creatine with citric acid. Thanks to this combination, the product gains very high stability in the digestive tract and resistance to pH changes. It is characterized by good solubility and effectiveness - it leads to better muscle fullness.
Types of creatine: creatine ethyl ester
Creatine ethyl ester is an advanced form that can be used in smaller doses, even by half, than monohydrate. It does not require a loading phase and is characterized by high stability. Studies confirm that this form shows high resistance, e.g. to the action of gastric juice, and is also much better absorbed by the muscles. When using ethyl ester, there is no need to use additional carriers.
On the other hand, although it performs its transport role well, when ionized inside the body it starts to lack a strong carrier, because all that remains is creatine and ethyl alcohol. Then part of the beneficial compound is simply wasted. Of course, this does not mean that it is a poor supplement – nothing could be further from the truth.
Types of creatine: creatine gluconate
Gluconate, as the name itself indicates, is creatine combined with glucose, which will act as an excellent carrier and be efficiently absorbed from the digestive tract. What is more, creatine gluconate will break down into creatine and glucose, triggering an insulin release, which serves as a transport mechanism for nutrients (including creatine to the muscles). In this respect it will be a better option than the ethyl ester mentioned above.
Types of creatine: creatine nitrate
You probably realise that it is a combination of creatine and nitrogen, which will promote widening of the lumen of blood vessels in a manner similar to NO boosters. So, in addition to the beneficial properties of creatine, the flow of blood and nutrients - along with creatine – to the muscles will also improve.
Types of creatine: creatine hydrochloride (creatine HCL)
Creatine hydrochloride dissolves very well in water, and it is also characterized by high concentration and stability. This form is well tolerated by the digestive system and does not cause potential stomach problems. In an acidic environment it will not be converted into creatinine, and additionally it does not cause water retention. It works very well both anabolically and anti-catabolically, protecting against excessive degradation of muscle fibers.
Types of creatine: creatine orotate
The combination of creatine with orotic acid will ensure better bioavailability and improve ATP synthesis and resynthesis. What is more, it has been confirmed that it positively affects the increase in the contractility and strength of our muscles. It improves the management and use of glucose, which we mentioned earlier, and also promotes the release of carnosine, which plays a buffering / acid-neutralizing role. It works great if our goal is not only building muscle mass, but also improving our muscles' strength and endurance.
Types of creatine: magnesium chelate of creatine
Magnesium chelate is valued for the many benefits of its use. Let us start with the fact that chelates in general are characterized by very high resistance, and this particular form ensures appropriate bioavailability of the supplement.
We also gain the benefits of magnesium itself, as well as the beneficial synergy between the element and creatine. In addition to the obvious effect on anabolism and regeneration, it may also prove useful in accompanying stress-related circumstances. It is worth noting that magnesium has a beneficial effect on the heart and the contraction mechanism.
Types of creatine: creatine phosphate
This form of creatine is not without reason often found in more complex creatine formulas (the so-called stacks). It can be successfully used both in strength training and when working on muscular endurance. Mainly because the so-called phosphate bonds are excellent fuel for muscles. Thus, by using creatine phosphate, we provide ourselves with the conditions necessary for more effective ATP resynthesis and for the storage of the compound by the muscles themselves.
This also promotes regeneration, which is key to muscle development. Especially since creatine itself strongly stimulates anabolism and provides protection against the breakdown of fibers. If you are looking for solid results, pay attention to phosphate in your creatine stack.
Summary of the types of creatine
Looking at long-term effects in the context of shaping the physique and increasing physical performance, there is no such thing as bad creatine. Everything depends on what you need at the moment, and therefore on the goal, the type of training and the diet itself. Over time, you can freely combine different forms of supplements or reach for blends that will maximize the effects, providing a solid stimulus to your muscles.
