Creatine monohydrate
Creatine monohydrate is the king of the creatine supplement world. It is the most inexpensive form of creatine, and has been studied exhaustively. It is popular because it works. No other legal non-hormonal bodybuilding or sports supplement can come close to the potency of creatine monohydrate. Creatine monohydrate is 88% pure creatine bound with 12% water.
Early creatine products were filled with large, hard to digest particles. These earlier supplements often caused intestinal issues. Most modern creatines are micronized, and are 20 times smaller. Modern creatines generally do not have the intestinal side effects that older creatines had.
Creatine ethyl ester
Creatine ethyl ester (CEE) is a relatively new, but extremely popular form of creatine. It is second in popularity only to creatine monohydrate. Scientists attach an ester to creatine, allowing it to pass through cell membranes much easier. Because of this, creatine ethyl ester absorbs more rapidly into muscle cells.
Other forms of creatine
•Creatine anhydrous. Creatine anhydrous is creatine monohydrate without the water molecule. Creatine anhydrous provides approximately 6% more pure creatine per serving compared to creation monohydrate.
•Creatine citrate. Creatine citrate appeared not long after creatine monohydrate. Creatine citrate is a creatine molecule bonded to a citric acid molecule. Because citric acid is instrumental in providing aerobic energy within muscle tissue, it is speculated that creatine citrate will provide an athlete with more energy. This theory has yet to be proven.
•Creatine phosphate. Creatine phosphate is another early form of creatine. Creatine phosphate is a creatine molecule bonded to a phosphate molecule. This bonding is a process that naturally occurs within muscle cells. It was thought that by pre-bonding creatine with phosphate, that it would amplify results. Ultimately, creatine phosphate was found to be less effective then creatine monohydrate.
•Creatine malate. Creatine malate is a relatively new version of creatine. It is creatine chemically bonded to malic acid. Malic acid works in much the same way that citric acid does, and assists muscles with aerobic energy production. There is little current research for or against creatine malate’s effectiveness.
•Creatine tartrate. Creatine tartrate is creatine bonded to tartaric acid. This form of creatine is often used in pills, capsules, bars and chewables. It offers no benefits over creatine monohydrate.
•Magnesium creatine. Magnesium creatine is creatine chemically bonded to magnesium. Magnesium assists in the digestion of creatine, primarily helping it pass through the stomach. Magnesium is also involved in the process of turning creatine phosphate into ATP. Magnesium creatine has been shown to be an effective form of creatine, but only in the bonded state. Taking creatine together with magnesium, but as separate supplements, is not as effective.
•Creatine glutamine taurine. This form of creatine has creatine bonded with glutamine and taurine. Because both glutamine and taurine act to volumize cells, it is hoped that – in conjunction with creatine – their benefits will be heightened. One side benefit to taurine use is that it has been shown to improve strength.
•Creatine HMB. Creatine HMB is creatine chemically attached to HMB (beta-hydroxy beta-methylbutyrate). HMB, by itself, assists muscle recovery and growth. This form of creatine is generally easier for the body to digest. Once in the bloodstream, the creatine and HMB are separated. Creatine HMB is a relatively new form of creatine, and there is very little research to back its effectiveness.
•Effervescent creatine. Effervescent creatine has been available for a number of years. Effervescent creatines usually contains creatine monohydrate or creatine citrate, along with citric acid and bicarbonate. When effervescent creatine is placed in water, a chemical reaction takes place, resulting in the formation of creatine carrying a neutral charge. This form of creatine passes through the stomach better then creatine monohydrate. It also retains its stability longer in solution then creatine monohydrate, making it a solid option for those that mix and take their creatine solution with them.
•Creatine titrate. Creatine titrate (different from creatine tartrate) works in a similar manner to effervescent creatine. Creatine titrate changes the PH of the water solution when it is mixed, allowing for a more stable solution that is easier to digest.
•Liquid creatine. Liquid creatine is a form of creatine that is completely dissolved, and supposedly, easier to digest. Unfortunately, creatine is very unstable when dissolved, so many early liquid creatine products were failures. Modern liquid creatine products are improved, and can remain solvent for up to a year.
•Creatine gum. Creatine gum allows for a slow, steady creatine release as you chew.
•Time released creatine. Time released creatine is a new creatine product. It provides a slow, steady release of creatine. The debate over the effectiveness of time-released creatine is very heated. Because of its very nature, time-released creatine does not provide a high concentration of creatine in the blood. Many believe that a certain “concentration threshold” is required for creatine to be effective.