The 9 Types Of Creatine: Nutritional Properties And Uses In Diet
Nowadays, a high percentage of the population exercises frequently, in many cases in the gym. Among those who do it, many have the sole objective of losing weight and maintaining their shape, but others also want to develop their muscle mass by gaining definition and power.
In this sense, a whole range of food supplements and other substances have been born and become popular that facilitate this task, increasing the energy level and facilitating muscle development. Some of them are natural, like creatine. This substance has been and continues to be very popular in the world of sports. There are a large number of different types of creatine so in this article we are going to collect some of the most popular ones.
Creatine is a substance of protein origin, a nitrogenous acid naturally present in our body and in that of other animals. It can be found in the muscles, where it contributes to the synthesis of ATP (molecule used by our cells to obtain energy).
On the other hand, l Creatine therefore facilitates mobility and muscle tone by helping to generate energy, resulting in the subject being more resistant to fatigue and recovering sooner. The consequence is that muscle performance will improve, allowing you to do more exercise in less time. Likewise, muscle mass also increases, although this is largely due to increased water consumption and retention by the muscles.
These facts have caused it to be widely studied and used in the field of sports, being an ergogenic and a natural anabolic which can be easily purchased as a supplement in health food and sports stores. It allows not only better performance, but also better and faster recovery after performing intense exercises (especially anaerobic exercises). Despite this, 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 has a considerable amount).
Should precautions be taken when consuming it?
Creatine is generally considered a safe substance without serious side effects However, consuming excessive doses can end up causing kidney problems.
It can also cause dehydration due to water consumption by the muscles or digestive problems. If used, it is necessary to regulate the doses and consume plenty of water.
Types of creatine
At the level of dietary supplement and for sports use, as well as to improve muscle development and performance, different creatine formulas have been created over time that are available on the market. Although there are a large number of options, some of the most common and recognized consist of the following types of creatine.
1. Creatine monohydrate
The most popular and considered one of the most efficient, creatine monohydrate is the main one; from which all the others are developed (which usually incorporate some substance to enhance their effects). This substance is basically composed of 88% creatine, the remaining 12% being water. Does not incorporate other additives. It is hydrating, reduces cell damage and increases intramuscular creatine levels
2. Creatine hydrochloride or HCI
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 most recent formulas, which also generates fewer problems.
3. Creatine Gluconate
In this formula, creatine and glucose molecules are joined, so that their union is absorbed by the body as if it were the second and facilitates the arrival of creatine to the muscle.
4. Creatine phosphate or phosphocreatine
This type of creatine combines creatine and phosphorus in a 62-38 ratio, aiming to enhance the effectiveness of creatine through this union. However, it does not seem to offer better results than the monohydrate. Helps generate lean tissue
5. Kre-alkaline creatine
Formula that was developed as an attempt to eliminate the problems caused by the consumption of creatine monohydrate, it is one of the purest. It has a pH higher than this, which generates better absorption and prevents creatinine from being generated instead of creatine being absorbed.
By preventing the creation of creatinine, produces less risk of kidney problems One of the most absorbable, it causes a great increase in energy and muscle power while a lower dose is necessary. However, it is still doubtful that it is more effective than the monohydrate.
6. Creatine malate
This formula mixes creatine with malic acid, being soluble and allowing the improvement of muscles without affecting fat levels or blood pressure. Produces more energy than the monohydrate. It is also used in people with disorders such as chronic fatigue.
7. Creatine ethyl ester
In this formula, creatine monohydrate and alcohol are mixed, the creatine being esterified. 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. Easily absorbed and it is very popular, especially because it does not usually cause gastric problems or discomfort. However, it has not been proven more effective than the monohydrate.
9. Other types
The aforementioned are just some of the most common and easy to find, but there are many others, such as creatine nitrate, decanate or AKG The choice of one or the other will depend largely on the needs of each person and the presence or absence of side effects. It is necessary to keep in mind that it would be advisable to establish and schedule the doses nutritionally and based on the characteristics of each person.
