Creatine is one of the most popular and most used supplements around. However, with so many available options, it’s hard to choose the right form of Creatine. Without a doubt, it is one the best available supplements for increasing muscular strength, power, and size. But, which type of creatine is best for you?
Over the time period, new and improved forms of Creatine have been introduced to the market and each of them is claiming to be better than the original Creatine monohydrate. Whether these diversities have been micronized, buffered, esterified or liquefied, they all promise to deliver better results – in some cases with a smaller dose than suggested in the monohydrate form. I am here to get you through all the hype so you can understand that which form of Creatine to help get most gains!
Advantage: Proven and Inexpensive
Creatine monohydrate is one of the widely used form of creatine and this form is used in most research studies. All the positive effects we are associated with creatine is considered from studies of creatine monohydrate. Manufacturers and other newer forms of Creatine claims that the new version is more effective to the muscles than the existing one.
Buffered Creatine: Kre-Alkalyn
Advantage: No loading needed
Kre-Alkalyn is a form of creatine that contains alkaline powder, like bicarbonate. Kre-Alkalyn is found in many pre-workouts and both sold by itself as well. Recently, there was a study conducted to evaluate the effectiveness of Creatine. The study reported similar improvements in performance between subjects who took an equivalent dose of Kre-Alkalyn and subjects who took 5 grams of creatine monohydrate for 28 days. All groups significantly improved their fat-free mass. Participants in the Kre-Alkalyn group increased by 27.3 percent, while monohydrate group increased muscle creatine content by 50.4 percent at the end of 28 days.
Creatine Hydrochloride (HCL)
Advantage: Minimal bloating, Less water
Creatine HCL market form is offering more benefits than creatine monohydrate when you use a smaller dose. Because, it’s a micronized form of creatine to achieve the same benefit. They also claim that as you consume less means you will need less water and that also helps with bloating and other gastrointestinal symptoms when taking monohydrate.
Advantage: Smaller dose required
Creatine nitrate is one of the latest supplement forms in pre-workouts. Manufacturers claim people will receive equal benefits from a smaller dose of creatine nitrate compared to creatine monohydrate. Recently in 2016, a study measured the relationship between creatine nitrate and improved performance. There was no significant difference in lifting volume between nitrate and monohydrate groups; however, people who took low-dose creatine nitrate supplementation have an improved lifting volume compared to those who took a placebo.
And The Winner Is…!
Again, creatine monohydrate seems to be a clear winner. Monohydrate’s improved bio availability and high solubility makes skeletal muscles very efficient and makes monohydrate very tough to beat.
To achieve your desirable muscle building goal, please give the creatine monohydrate supplement a try. For more information on muscle building supplements, just go through our online store, Liveleantoday as it is the most trusted online store for buying muscle building supplements.
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