Over the past few years, there have been a lot of talk about performance supplements in the fitness world, but Creatine is actually a walk.
Creatine is associated with numerous health privileges, such as improvement. Muscle growthFuel to short exercise rupture and potentially maintain you Mentally sharp After you have a bad night, it is made as a superstar supplement.
Meet an expert: Albert Matheny, the RD of CSCS, is a co -founder. Soho robbery laboratory. KACIE VAVREKRDN is an OHIO State University Wexner Medical Center consciousness is a set accredited certification sports specialist. RDN’s Tara Gidus Collingwood is a sports nutrition consultant and owner. TARA GIDUS Nutrition Consulting.
But there are different kinds of creatine and question what kind of kind, if this compound is completely helpful. According to the nutritionist, all kinds of creaatin and the best creatine are as follows.
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There are seven types, and all are slightly different, but they tend to have similar benefits. Albert Matheny, a co -founder of SOHO Strength Lab, says that other types of creatin are the “adjustment” as the creatine created by the company to take advantage.
Therefore, the difference may not be displayed in the way you feel depending on the selected creatine type. He recommends creatine daily beard at the end of the day, “because it is the most research and the most clinical trials.”
More (without prejudice) research should be done on different types, but what you need to know is as follows.
Creatine single hydrate
This is the most widely used creatine form, described by Kacie Vavrek of RDN, a certified sports expert who is a consciousness of the Ohio State University. “This is a compound made of creatine and water molecules, and it is naturally found in small quantities of foods such as red meat and fish,” she says. Revenue of Creatine MonohDrate will increase the creatine storage of muscles to improve the energy availability of high intensity and short -term exercise, Vavrek says.
Creatine Hydrochloride
Creatine hydrochloride (creatin HCL) is a creaatin combined with hydrochloric acid, Vavrek says. “It is known that the solubility of water is improved, and it is often easier in the stomach, and the more creation is sold, the less more dose (so you can get 2.5 grams to get the same advantage as 5 grams of creatine.) research The more creatine HCL is, the better the muscle gain.
Creatine single hydrate. Creatine HCL
Creatine single hydrate and creaatin HCl are most likely to meet the most in stores. There are similar advantages in relation to muscle construction and recovery, but Creatine HCL is more easily dissolved in water and removes potentially rough feels, Matheny says. Creatine HCLs can also be more easily absorbed by the body (require more research), but they are usually more expensive per gram.
Nevertheless, there are more research that Creatine Monohdrate is better for improving strength, strength and muscle mass, Vavrek says. “If someone doesn’t experience digestion in a single sewage, it’s usually a better choice.”
Magnesium
As the name suggests, this can help produce cell energy according to 2024 studies by mixing creatine and magnesium. Translation. One study One of the 20 elite soccer players showed better power output and speed compared to those who took the placebo for those who took magnesium creatine chelates.
However, Matheny is better to take supplements as magnesium and creatine. There is no reason to take a combination supplement because the creatine single sewage is better studied.
Creatine citric acid
Creatine citric acid salt is an Acidic Creatine and creatine per mathematics contain less creatine by molecular weight. Like Creatine Single High Drate, Creatine citrate is also related to better kinetic performance: one small study Those who have taken HIIT training for 30 days have found that they have better oxygen capacity than those who have not taken the Supp.
Creatine nitrate
This is a new form of creatine that combines creatine and nitrate. mix Nitrogen and oxygen. One study Ten healthy men have taken nitrate or creation hydrates, and people in the Creatine nitrate group have found that they have more creatine in muscles after five days. The researchers concluded that creatine nitrate is a preferred and safe alternative than traditional creaatin formula, such as creatine single hydrate, but this study was partially funded by a company that made sports nutritional supplements.
Creatine ethyl ester
Creatine ethyl ester It is a creatine type with a compound ethyl ester attached. Although it was studied compared to the creatine daily beard research People suggest that creatine can get better muscle creatine levels. (Muscle creatine levels can improve kinetic performance and increase muscle mass, Matheny explains.)
Buffered creatine single hydrate
Known as Ke-Alakalyn, this type of creatin is sold as a more effective and safer form of creatin as a small study of 36 people. International Sports Nutrition Society. The study found that the buffered creatine single sewage increased the amount of creatine in the muscles, while it was still less than those who took regular creatine luggage. (By the way, this study was funded by the company that made creatine.)
The advantage of all types of creatin
- It can help you output a short period of time. Tara Gidus Nutrition Consulting’s sports nutrition consultant and RDN Tara Gidus Collingwood says that ATP is an energy currency of cells and helps to play Creatine. “This supports more explosive strength and power output,” she adds. Creatine is known to help high intensity and short -term activities such as Springing and Lifting.
- You can support muscle growth.Gidus said, “Creatine can increase the moisture content of the muscles, improve the capacity of work, and both can contribute to muscle growth.
- You can speed up recovery. Gidus said, “Some studies show that creatin can reduce muscle damage and inflammation after exercise. As a result, you may feel sick and tired in less time.
- It can help you lack sleep. This is a new creatine research field, but in 2024 Scientific report After waking up all night, those who took creatine found something better in the test when taking placebo.
Creatine’s potential risk
Creatine is generally a safe supplement, but Matheny is a few potential risks to keep in mind.
- Water resources
- Complaints such as bloating and gas
Creatine is not a good idea for those who have an existing kidney state without the supervision of the doctor. (But 2020 Study Toxic studies GIDUS also pointed out that there are reports of muscle spasms and dehydration while taking creatine, but it is “not strongly supported by research.”
How to choose the best creatine
It is recommended to check in with medical service providers before taking supplements including creatine. But if it’s okay, experts are better to choose supplements. In addition, avoid a product that adds filler, sugar or monopoly blend. Finally, to see if the Supp is high quality, select a product that has selected a product that has been authenticated or provided to information for NSF authentication.
Searching for all kinds of creatin can be overwhelming but not needed. It would be okay to keep it simple.
KORIN MILLER is a freelancer writer who specializes in general health, gender health and relationships and lifestyle trends. She has a master’s degree from American University, lives on the beach, and someday he owns a teacup pig and a taco truck.
