Creatine is an organic acid stored in muscle cells and plays a critical role in energy production during high-intensity exercise. It helps speed up ATP production, which allows muscles to recover faster and shortens the time to muscle fatigue. Using creatine is an ideal supplement to improve performance, especially during short-term, high-intensity activities.

What is Creatine Good for?

Creatine is not only effective for strength sports, but also for endurance sports. Studies show that creatine supplementation delays muscle fatigue and increases performance continuity in endurance athletes. Creatine not only increases muscle strength, but also supports muscle endurance, which is an important advantage for sports that require long-term effort.

What is the Benefit of Which Type of Creatine?

There are six types of creatine, a naturally occurring organic acid molecule similar to an amino acid. Also available as a dietary supplement, most studies recommend creatine monohydrate.

Creatine Monohydrate

Creatine Monohydrate is the most commonly used type of creatine among athletes. This form, consisting of pure creatine and water molecules, quickly replenishes creatine stores in the muscles and increases muscle strength. Numerous studies over the years have proven the reliability and effectiveness of Creatine Monohydrate. Meta-analyses on the effects of Creatine Monohydrate have shown that this form is the most effective type of creatine for increasing strength and muscle mass.

Creatine Hydrochloride

Creatine Hydrochloride (HCl) is a form of creatine that has gained popularity in recent years. The feature of this form is that it dissolves more easily in water and therefore causes less stomach discomfort. In a study conducted on this , it was found that creatine HCl is 38 times more soluble than the monohydrate form. As a result, more effective results can be obtained with less dosage. This provides a great advantage, especially for athletes with stomach sensitivity.

Other Types of Creatine

Creatine Ethyl Ester

There are studies that show that Creatine Ethyl Ester is absorbed faster than standard Creatine Monohydrate . However, a study comparing the two directly concluded that it was less effective at increasing creatine content in the blood and muscles.

Buffered Creatine

Buffered Creatine is a form of creatine that has its pH adjusted using an alkaline powder. This prevents creatine from being affected by stomach acid, making it more comfortable for athletes with sensitive stomachs. This form of creatine is especially popular with athletes who are wary of using creatine due to stomach discomfort.

Creatine Magnesium Chelate

Creatine Magnesium Chelate is a combination of the creatine molecule with magnesium. This combination aims to increase muscle strength without water retention. A study conducted compared bench press strength and endurance between groups consuming creatine monohydrate, creatine magnesium chelate or placebo. Both the monohydrate and magnesium chelate groups increased their performance more than the placebo group, but there was no difference between them. Therefore, it seems that creatine magnesium chelate may be an effective form, but it is not better than standard monohydrate forms.

Why is it important to choose the right type of Creatine?

Determining which form of creatine is best for you can greatly depend on your personal goals and preferences. Creatine Monohydrate is a proven and effective option for most athletes. However, for various reasons, such as stomach sensitivity, Creatine HCl or other special forms may be more appropriate. When choosing creatine, it is best to base your decision on scientific research. Each form of creatine has its own unique properties and potential benefits, so choosing the one that best suits your needs can maximize your performance.