The benefits of taking creatine are proven and clear; increases muscle recovery, improves anaerobic endurance, speeds up muscle growth and helps you get stronger faster. One of the few supplements that basically has all pros and no cons. However, there are many forms of creatine on the market from the most common one known as creatine monohydrate to other more fancy sounding ones like creatine ethyl ester hydrochloride. With so many different forms of creatine to choose from it can be very confusing to know which one you should take for the best results.
To help you decide which is the best creatine for muscle growth we’ve broken down every available form of creatine on the market starting with creatine monohydrate:
Creatine monohydrate is the most basic and well know creatine supplement. It is one of the cheapest forms of creatine and a favourite among many supplement users because of the numerous scientific studies verifying the benefits of it.
Creatine Ethyl Esther
Creatine ethyl esther is believed to have a better absorption rate (especially in your skeletal muscle) when compared to creatine monohydrate because it relies less on water molecules outside your muscles, but no research done has been able to prove this. At best the absorption rate is on par with creatine monohydrate.
Creatine nitrate is a fairly new form of creatine bound with a nitrate group. It’s supposed to increase the water solubility of creatine, but no valid studies have been done comparing this to creatine monohydrate.
Micronized creatine is often creatine monohydrate that’s processed to reduce the particle size of the powder. It has been shown to increase water solubility, but not the actual effectiveness or rate of absorption of the creatine.
Creatine malate is a form of creatine bound with malic acid that is supposed to enhance physical performance, but once again no research has been conducted in association with creatine to prove this.
Creatine Magnesium Chelate
Creatine magnesium chelate is a form of creatine that uses magnesium for intramuscular absorption rather than water, thus reducing water retention and increasing the effectiveness of creatine. Not many studies have been done of this kind of creatine, but some show slightly better results and others show it’s more or less the same than when taking creatine monohydrate.
Liquid creatine is simply creatine monohydrate in liquid form and many studies show that it’s less effective than powdered creatine monohydrate because when left in a solution for many days the creatine breaks down into an inactive substance known as creatinine.
Creatine Hydrochloride (Concentrated Creatine)
Creatine hydrochloride is the newest form of creatine on the market that’s bound to HCL and is more water soluble than creatine monohydrate so it should absorb into your bloodstream faster. Since it’s highly concentrated only a small amount is needed to get the same effects, but there are no studies that prove this.
Creatine pyruvate is creatine that’s bound to pyruvic acid and studies have found that it helps produce higher levels of plasma than creatine monohydrate. However, absorption isn’t improved and not enough research has been done to show whether it’s actually better than creatine monohydrate.
Creatine citrate is a form of creatine bound with citric acid and like micronized creatine research shows it’s more water soluble, but no better in terms of the rate of absorption or effectiveness.
After comparing all types of creatine the best type would still be creatine monohydrate due to the vast amount of research already done on it compared to all the other newer forms of creatine. Nonetheless, you could always try the other types of creatine since some forms may work better for you due to your unique genetic composition. Or you could wait until more research is done since almost all forms of creatine other than powdered monohydrate is often way overpriced.
If you have anymore questions about taking creatine for muscle growth then leave a comment down below.