The 9 types of creatine: nutritional properties and dietary uses

Today, a high percentage of the population train frequently, in many cases in the gym. Of those who do, many have the sole goal of losing weight and keeping fit, but others more than that want to build muscle mass by gaining definition and power.

In this sense, a whole range of food supplements and other substances have emerged and popularized to facilitate this task, increase the energy level and facilitate muscle development. Some of them are natural, like creatine. This substance has been and continues to be very popular in the sports world. There are many types of creatineSo, in this article, we are going to pick up some of the most popular.

    What is creatine?

    Creatine is a substance of protein origin, a nitrogenous acid naturally present in our body and in that of other animals. It is found in muscles, where it contributes to the synthesis of ATP (molecule used by our cells to obtain energy).

    On another side, lcreatine therefore facilitates mobility and muscle tone by helping to generate energy, which makes the subject more resistant to fatigue and recovers sooner. The consequence is that muscle performance will improve, allowing you to exercise more in less time. Muscle mass also increases, although this is largely due to increased water consumption and retention by the muscles.

    These facts have led it to be widely studied and used in the field of sport, being an ergogenic and a natural anabolic which can be easily purchased as a supplement at health food and sports stores. It not only allows better performance, but also better and faster recovery after performing intense exercises (especially anaerobic) However, it is not a steroid and its use is not prohibited in competition.

    In addition to being part of our body and being able to be used as a dietary supplement, it is also possible to incorporate it into our body through the consumption of meat and fish (for example, herring contains a considerable amount).

    Should you take precautions in its consumption?

    Creatine is generally considered a safe substance without serious side effects. However, consuming excessive doses can end up causing kidney problems.

    It can also lead to dehydration due to muscle water consumption or digestive problems. If used, doses should be adjusted and water consumed in abundance.

      Creatine type

      At the level of a food supplement and for sports useIn addition to improving muscle development and performance, various creatine formulas have been created over time and are available in the market. While there are many options, some of the most common and recognized include the following types of creatine.

      1. Creatine monohydrate

      The most popular and considered one of the most effective creatine monohydrate is the main one; from which all the others are developed (which usually incorporate a substance to potentiate their effects). This substance is normally composed of 88% creatine, i.e. 12% water remaining. It does not incorporate other additives. It is hydrating, decreases cell damage and increases intramuscular creatine levels.

      2. Creatine hydrochloride or HCl

      It is a substance in which creatine and hydrochloric acid are mixed, making it a stable, efficient and easily soluble molecule. It is one of the latest formulas, which also generates fewer problems.

      3. Creatine gluconate

      This formula binds the molecules of creatine and glucose, so that their bond is absorbed by the body as if it were the latter and facilitates the arrival of creatine in the muscle.

      4. Creatine phosphate or phosphocreatine

      This type of creatine combines creatine and phosphorus in a ratio of 62 to 38, aiming to improve the effectiveness of creatine through this union. However, it does not seem to offer better results than the monohydrate. It helps to generate lean tissue.

      5. Creatine-alkaline creatine

      The formula that has been developed in an attempt to eliminate the problems posed by the consumption of creatine monohydrate is one of the purest. It has a higher pH than that so better absorption is generated and it is prevented from being difficult to generate creatinine instead of absorbing creatine.

      By preventing the genesis of creatinine, produces less risk of kidney problems. One of the most absorbable, it causes a sharp increase in energy and muscle power at the same time that a lower dose is needed. However, it is still doubtful whether it is more effective than the monohydrate.

      6. Low creatine

      This formula mixes creatine with malic acid, being soluble and allowing muscle improvement without affecting fat levels or blood pressure. It produces more energy than the monohydrate. It is also used in people with disorders such as chronic fatigue.

      7. Ethyl ester of creatine

      In this formula, creatine monohydrate and alcohol are mixed, esterifying creatine. After absorption, it is divided into creatine and ethanol at high speed, allowing good penetration into the cell membrane.

      8. Creatine citrate

      Considered the most water soluble formula, it combines citrate and creatine. It is easily absorbed and it is very popular, especially because it usually does not cause stomach problems or discomfort. However, it has not been shown to be more effective than the monohydrate.

      9. Other types

      The above are just a few of the most common and easy to find, but there are many more. like creatine nitrate, deanate or AKG. The choice of one or the other will largely depend on the needs of each person and the presence or absence of side effects. It should be noted that it would be desirable to establish and prescribe doses nutritionally and according to the characteristics of each person.

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