The claim is that since you consume less, you need less water, which helps with bloating and other gastrointestinal symptoms you can experience when taking monohydrate. Although no data supports the claims that this form is superior to monohydrate, if you experience bloating or cramping when taking creatine, you may want to give it a try. While it is possible that HCL may be a superior supplement, any claims made without research to back them up should be taken with a large scoop of salt.
Creatine nitrate is one of the newer supplement forms showing up in pre-workouts. Manufacturers claim that by binding the creatine molecule to a nitrate molecule, people will receive equal benefits from a smaller dose of creatine nitrate compared to creatine monohydrate.
A study measured the relationship between creatine nitrate and increased performance. It found no significant difference in lifting volume between nitrate and monohydrate groups, although people who took low-dose creatine nitrate supplementation did have an improved lifting volume compared to those who took a placebo. Preliminary findings suggest that creatine nitrate may be as effective as creatine monohydrate at enhancing exercise performance, as long as you've supplemented with creatine nitrate for at least 28 days.
Exotic new forms of creatine notwithstanding, good old creatine monohydrate seems to win out time and time again. Creatine is a combination of three amino acids: glycine, L-arginine, and L-methionine.
There are a few different types of creatine supplements available. Some of the more popular types include:. Some research suggests that the average person requires roughly 1—3 grams g of creatine each day.
However, a few different factors can affect how much may be beneficial for a person to consume. For example, athletes who go through more intense physical training may benefit from a higher daily creatine intake. Creatine is a popular supplement among athletes and people who are looking to build or repair muscles. It may be best for people who regularly engage in moderate-to-high intensity training. Other people may take it to supplement their diet. As dietary creatine comes mainly from red meat and fish, vegans and vegetarians may take creatine supplements to help ensure that they get enough each day.
Some people with health conditions that affect how their body makes or uses amino acids may also need regular creatine supplementation. Some research suggests that creatine supplementation may also be beneficial for immune system regulation and for people with muscle-wasting diseases or neurological conditions.
However, more research is necessary to support these claims. Many creatine supplements are available to purchase. Below are five products that people may wish to try. Please note that the writer of this article has not tried any of these products. All product information presented here is purely research-based.
This product is a micronized creatine monohydrate powder. The micronizing process creates a rapidly dissolving powder, which mixes into most drinks quickly. This may be best for people who do not enjoy different textures in their drinks and need the powder to dissolve completely.
It contains 5 g of micronized creatine monohydrate powder per serving, and the powder contains no other ingredients. BulkSupplements recommends that adults mix 5 g of this product with a liquid and consume it before a workout. This product is a micronized creatine monohydrate powder for quick absorption and use.
Each serving delivers 5 g of pure creatine monohydrate. And with this powder from Promera Sports, you will get to enjoy each gulp thanks to the Grape flavoring that makes it really easy to ingest.
All without bloating or stomach cramps. Listening to us is certainly a good idea. Say, the customer reviews found on Amazon.
Because there you will see that this bottle of creatine has left fellow fitness enthusiasts in a state of happiness. The energy produced is nice and clean. All in a container that is easy to pick up. PROS: You can really get your body nice and cut with this powder thanks to the 5g of creatine found in each serving. All of which comes at an affordable price. CONS: Affordability is due to the smaller container size, which means turnover is quicker. When it comes to supplements that will help you live a healthier life, Life Extension is one of the best in the game.
Because Life Extension provides some of the cleanest and more effective supplements on the market. Your results will be something to marvel at. Energy boosting is one of the best properties of creatine.
It may be used primarily for the muscle-building elements, but the energy-boosting is what will make each trip to the gym worthwhile. Which is what we want. Beyond Raw is one of the best brands at helping you rebuild your body image. And it may be expensive in a smaller package. But if you want your body to look right, you got to pay the price. PROS: Beginners should start out light with this powder that provides energy to make those early outings at the gym go easier, with enough creatine to boost those muscles.
Some of us need to get our bodies in shape on a budget. Nothing wrong with that. There are ways to make the most of what you got on a budget. You can work out from home without any real challenges. Creatine helps you build a store of adenosine triphosphate ATP within your muscles.
Your muscles then use that ATP to perform explosive exercises more effectively. While you could, hypothetically, consume the creatine you need to build a potent store of ATP, you'd have to eat a lot and we mean a lot of animal protein to do it.
So when you factor in cost, ease of use, and your jaw muscles, it's way easier to take your creatine in supplement form. And on the topic of if you actually need a creatine supplement, note that we mentioned "explosive exercises" earlier.
If you're a long-distance running or a minutes-atminute-pace-on-the-treadmill kind of person, then taking a creatine supplement isn't going to help you boost mass and strength.
Plus, only the right creatine supplement can help you boost mass and strength. Most research done on the amino acid creatine shows that creatine monohydrate is the safest, most effective form of the supplement, says Andrew Jagim, Ph. So skip the liquid creatine. And unless you love taking pills, skip those too.
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