Creatine forms explained for Gym Fitness Body Builders

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What is creatine?
Creatine is one of the most potent muscle building supplements. It’s an amino acid the body receives from food and is stored in your muscle tissue.
What’s it for?
It’s a muscle building supplement that helps you generate more power output during intense exercise.
It’s been proven to produce greater gains in strength and sprint performance and may also increase lean body mass.
Why is it so popular?
Because it has amazing health benefits as well as muscle building and energy providing benefits.
Is there a difference between the various forms of creatine?
Monohydrate, liquid, creatine ethyl-ester, dicreatine malate, micronized, kre-alkalyn, and effervescent are just a few different types of creatine.
Basically they all do the same thing: Volumizing muscle, Improving strength and Increasing energy for activities that require short bouts of quick energy such as lifting, sprinting, and HIIT cardio.
The differences are in composition, solubility, and effectiveness.
Creatine Monohydrate:
This is the original version which makes it the most pure. The trouble is it’s not very soluble in water and has a low surface area, which decreases uptake of creatine into the muscles.
Micronized Creatine:
This is creatine monohydrate where the molecules of creatine have been cut up. This increases their surface area 20 times which increases absorption, making it more effective.
Creatine Kre-Alkalyn:
It is a form of creatine bonded to a molecule which increases absorption. It does not convert into useless creatinine as readily as other creatines before being absorbed into muscle tissue.
It has the benefits of regular creatine, without the side effects associated with regular creatine monohydrate.
There’s no loading phase required and results in less bloating and stomach discomfort.
Di Creatine Malate:
These are another type of creatine bonded with other molecules which increases absorption. It helps with faster recovery and less fatigue during your workout. It is more water soluble that other forms and has a great cell volumizing effect.
How do you choose which form to take?
If you are in a cutting stage you don’t want to use a form that causes water retention or bloating. So use a more soluble creatine such as Kre-Alkalyn or Di creatine malate. As creatine helps you gain muscle it will be less effective during this stage. It will still give you energy but you needn’t take it post workout.
If you’re in a bulking up phase then it doesn’t matter if you’re holding a bit of extra weight. So it’s safe to use Micronized Creatine.

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