Choosing the right supplementation
Creatine is one of the most popular dietary supplements, both for athletes in mass gain only for athletes looking for better performance : of strength, endurance and resistance.
- 1 The different types of creatine
- 2 Which creatine to choose?
The different types of creatine
Buffered creatine: Kre-Alkalyn®
Advantage : stable in aqueous media.
Kre-Alkalyn® is a form of creatine that contains a slightly alkaline powder, like bicarbonate. Its makers claim that adding this “buffer” creates a slightly more alkaline environment. which can reduce the breakdown of creatine in the digestive system and improve its absorption into muscle.
So far, only one study has evaluated the effectiveness of this buffered form of creatine. The study dates from 2012 and found equivalent improvements in muscle performance between subjects who consumed 5g of creatine monohydrate for 28 days, those who took an equivalent dose of Kre-Alkalyn® and those who received a low dose of Kre-Alkalyn® (1.5g) per day.
All three groups significantly improved their muscle mass, bench press and leg press strength, including the group taking a lower dose of Kre-Alkalyn®. However, it is important to note that participants in the creatine monohydrate group increased muscle creatine content by 50.4% after 28 days, while the Kre-Alkalyn® group saw an increase in muscle creatine by 27.3%.
Creatine hydrochloride (HCl)
Advantage : less water retention and bloating
The makers of creatine hydrochloride claim that it offers more benefits than monohydrate and with lower dosages, usually between 1 and 2g per day. It is on this aspect that creatine HCl would be more interesting than monohydrate. Since we need to consume less of it, the phenomena of water retention are proportionally reduced, as well as the possible side effects of creatine such as headaches, bloating and other gastrointestinal symptoms.
To date, no scientific data confirms these assertions.but if you don’t tolerate creatine monohydrate well, it’s worth trying creatine HCl.
Advantage : low dosage
Creatine nitrate is one of the newer forms, and it’s often included in formulas for pre-workout boosters. Its makers suggest that by binding creatine to a nitrate molecule, its effects will be greater than a similar dose of creatine monohydrate and with a lower dosage.
A 2016 study measured the relationship between creatine nitrate and increased performance. It revealed no significant difference in strength and volume gain between the nitrate and monohydrate groups.
Preliminary results suggest that creatine nitrate may be as effective as creatine monohydrate in improving performance, as long as it is used over a period of 28 consecutive days.
Why have to choose between several types of creatine when they can be found gathered in the same product? Indeed, many brands offer formulas composed of several forms of creatine. These products are often more effective than a simple creatine monohydrate because they combine the benefits of several sources. When in doubt about the effectiveness of one creatine over another, turning to a multi-creatine is a solution to consider.
Compound creatines always contain ingredients that act in synergy with creatine and increase its absorption and effectiveness. One of the best combinations with creatine is the addition of beta-alanine. A carnosine precursor that improves muscle performance and reduces acidity, this amino acid derivative potentiates the effects of creatine: on strength, endurance, recovery and muscle development. If you have already tried creatine monohydrate, test without delay a creatine enriched in beta-alanine… you will not be disappointed.
Pre-workout is by definition a supplement that you take before training, to optimize performance and improve muscle development. When you want to benefit from the effects of creatine on strength and muscle development but that we need a boost to find the motivation and keep our concentration During a whole session, it is very likely that a creatine-based pre-workout will bring you the effects you want. Be careful, however, if you train at the end of the day. These products are very stimulating and can prevent you from sleeping if you are very sensitive to them.
Which creatine to choose?
Also to read
Frequently asked questions about creatine
History of creatine
women and creatine
Combine several creatines for more results