If you’re asking yourself ‘What does creatine do?’ you’re in the right place. It has been extensively researched for its benefit for increasing strength, gaining muscle and to supplement high intensity training. In fact, The Journal of the International Society of Sports Nutrition (Buford et al, 2007) mentions that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing lean body mass during training.” We decided to break it down so you can understand the benefits and different types of creatine available.
TYPES OF CREATINE
CREATINE MONOHYDRATE
Creatine Monohydrate is simply Creatine in its normal form. Many Creatine Monohydrate products have been shown to contain up to 5% impurities. Our Creatine Monohydrate is 99.9% pure.
CREATINE MONOHYDRATE (CREAPURE®)
Creatine Monohydrate (Creapure®) is a patent protected form of Creatine Monohydrate which undergoes a process of HPLC (High Performance Liquid Chromatography) – guaranteeing 99.95% pure material. This process is undertaken to remove contaminants such as Creatinine, Dicyandiamide & Dihydrotriazine.
CREATINE ETHYL ESTER
Often referred to as CEE, Creatine Ethyl Ester is simply Creatine with an Ester attached. This esterification occurs when Carboxylic Acid and alcohol react; the result is less water retention in comparison to other variants.
CREATINE GLUCONATE
Creatine Gluconate is Creatine bonded with Glucose (sugar), designed to enhance uptake in the muscles and intestinal absorption.
CREATINE HCL
Creatine HCL is Creatine bonded with a hydrochloride salt, designed to enhance the absorption of Creatine. Due to its impressive absorption, no loading phase is required.
WHICH CREATINE IS RIGHT FOR ME?
Without doubt, the most popular form of is Creatine Monohydrate. If you’re thinking about using Creatine for the first time, thi form is recommended.
LOOKING FOR ABSOLUTE PURITY?
If you want the absolute purest Creatine Monohydrate and budget is no issue, Creatine Monohydrate (Creapure®) is a great choice. This delivers all the benefits of Monohydrate but with the assurance that the supplement is 99.9% pure – free of impurities such as Creatinine, Dicyandiamide & Dihydrotrizine.
CONSCIOUS OF WATER RETENTION?
If you’re conscious about water retention (NB: the retention of water in muscle cells actually plays an important role in performance) then consider Creatine Ethyl Ester or Creatine Ethyl Ester Malate. Both forms are metabolised differently to regular Creatine Monohydrate, reducing the level of retained water.
WARY OF HIGH LEVELS OF CARBOHYDRATES?
If you need to be careful of the level of carbohydrates you consume, Creatine Gluconate or Creatine HCL might be good alternatives to standard forms. Due to how these forms are bonded, their respective absorption rates are perceived to be enhanced – meaning that, in theory, less carbohydrate is required in order to aid the process of delivering the nutrients to the liver and muscle cells. That being said, there is limited research to support how effective these are vs. a carb ingested variant.
