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Creatine is actually a natural nutrient that we could find in our body. It is basically made from a combination of three amino acids namely arginine, glycine and methionine. The body gets it from foods as its natural source. A typical 150 Lbs. guy should have approximately 120 Grams of creatine in stock and an average person consumes roughly about 2 grams of creatine a day.

Fish and meat are the most common source of creatine. Good sources include cod, tuna, salmon, beef and pork. So if you are stacking up on the said foods, then you should have at least your basic supply of creatine per day.

Now, Tell Me What It Does

Creatine, simply put, is your muscle’s fuel. It is responsible for providing the needed energy for muscle movements specially those quick and explosive movements that athletes and bodybuilders normally does. It does this by increasing the amount of adenosine triphosphate that your body had in reserve after a sudden movement or muscle contraction. I won’t go into the details on how it does it but trust me, creatine is the key to increasing ATP stock after a muscle contraction.

The ability of the body to generate the needed adenosine triphosphate depends largely on the creatine that you have. The more creatine your body has, the more ATP your body can produce. This therefore means that if you have more than the average amount of creatine in your body, the better your body can work the muscles to its maximum potential and contraction.

Monohydrate; The Reigning King

Mixing creatine with water produces the most common creatine variant which is more popularly known as Creatine Monohydrate. It is commonly a combination of 88% creatine and 12% water. This is most commonly used to increase high intensity exercise performance, increased strength, have fuller looking muscles, increase body mass and faster post workout muscle recovery. This form of creatine is more effective when taken with simple carbohydrates. It has been suggested that a creatine formula of roughly 35g of dextrose plus 5g of creatine monohydrate is the best combination to achieve maximum effect on the muscle although some studies suggests that this is quite more than the recommended dose for an average person.

Creatine Monohydrate is considered as the barometer when it comes to measuring the effectiveness of modern creatine blends. Since this is the simplest, the most common and arguably the most popular type of creatine, its benefits in terms of altering the body’s ATP has been established through the most number of research and clinical studies done for the sake of bodybuilding supplementation.

What About Creatine Ethyl Ester (CEE) ?

CEE is most commonly available as creatine ethyl ester hydrochloric acid (CEE HCl) in powder, capsule or tablet form. As a supplement, Creatine Ethyl Ester (CEE) has been gaining on the popularity of the good old monohydrate. Since it was introduced into the bodybuilding world, the hype that has gone with it is phenomenal. Tons of fitness articles have rallied the idea that this form is far more superior than its predecessor because of its faster absorption rate and longer half-life due to the fact that it is slightly more lipophilic. But is this really the truth or is it just your run of the year myth?

Marketing reps says that one major advantage of CEE against Monohydrate and that is having a higher plasma delivery rate because of major anecdotal claims that this form is more soluble than the former but to date, no independent clinical test result could prove this.

Tri Creatine Malate; The Emerging Contender

Tri-creatine malate is made by combining creatine monohydrate and malic acid. The substance’ is named as such because it is made from three creatine molecules attached to one molecule of malic acid.

A recent study found that supplementing citrulline and malate (six grams total per day) over a 15-day period reduced muscle fatigue, increased energy production (ATP) by 34%, and caused a 20% increase in phosphocreatine recovery after exercise. Simply put, this means that at least in this one study, the citrulline-malate supplement improved aerobic metabolism, enhanced cellular energy production, and induced an enhanced state of muscular recovery.

But then again, compared to the extensive studies that are stacked behind the creatine monohydrate science, this variant lacks enough data to lay claim to the throne.

Creatine Pyruvate; A Brand New Challenger

Creatine Pyruvate is another new form which combines creatine to that of pyruvic acid. Pyruvic Acid molecules can be bound with creatine to enhance the use of both compounds within the body for enhanced benefits. Pyruvate is actually the buffered form of pyruvic acid and is a product created in the body during the metabolism of carbohydrates and protein .

Preliminary research on this form indicates that pyruvate functions as a major antioxidant that in turn inhibits the production of harmful free radicals. Preliminary research with animals suggests that, due to its antioxidant function, pyruvate may inhibit the growth of cancerous tumors.13 However, this effect has not been confirmed in human studies.

One study however has shown a somehow alarming result. In the said study that was conducted on women loading up around 10 grams a day for 30 days, it was noted that the level of “good” cholesterol has significantly decreased. This somehow affected the progress on this creatine form.

Are Those The Only Challengers To The Throne?

Actually, there are 12 more different creatine blends aside from those 3 that I have already listed above. You’ve got citrate, phosphate, malate, magnesium, glutamine-taurine, hmb, EFFERVESCENT, titrate, and a couple more. But until this time, none could claim that it is far superior than your good old reliable creatine monohydrate.

So you might be asking, what will a bodybuilder to do with so many creatine variations? Typically, the answer would be dependent on a per person basis. First, consider how creatine monohydrate works for you and your body. Do you gain your ideal weight and strength from creatine monohydrate? Do you have no trouble or intestinal issues digesting creatine monohydrate? Are you satisfied with creatine monohydrate? Now, consider your answers.

If you responded yes to all three questions, then there is no valid reason for you to even consider switching, unless you're simply curious about these other forms and delivery methods. If you answered no to any of the questions, then sit down and think of considering a different form of creatine. It might be the one that would click on your body.

Personal Recommendation?

Look at the formula of those 15 different creatine variants. What do they have in common? That is the answer to your question.

You see, it is a norm for man to try and find means and ways to improve or develop an existing successful formula be it on foods, drinks, medicines, or even clothes and gadgets. Unless these innovations and improvements are subjected to rigorous testing and clinical studies, they remain as is, a mere pretender to the throne being occupied by their predecessor. So for me, creatine monohydrate still tops. It is the cheapest, most abundant, and most of all, it is the most tested and evaluated form of creatine supplementation. Besides, why fixed what isn’t broke? Right?

[Dzone]

Tweetgreat info. Just had a client tell me he stays off creatine because it clogs the kidneys..huh?..he was an RN. I told him "Ive never heard that"