Creatine: The Most Efficient And Most Thoroughly Studied Supplement Ever

Categories: SUPPLEMENTATIONPublished On: February 15th, 2024


It’s an organic molecule formed from amino acids. It occurs naturally in the liver and also in the pancreas and kidneys. It usually builds up in the muscles. It contains highly energetic phosphate groups in the form of phosphocreatine, later transported to ADP (adenosine diphosphate), then transforming into ATP (adenosine triphosphate) a basic source of energy of our body, essential for demanding and   long-lasting physical activities. The great benefits provided by creatine have made this supplement a fundamental utility for practically all sports, including all fitness specialties and people who want to improve their performance and ability to eXercise and accelerate recovery.

Creatine is found in protein foods like meat and fish, although not in the amount contained in supplements. This is what makes athletes choose these supplements so often, as they can use the percentage of creatine they need for their efforts and the muscle development they’re looking for much faster and more safely.

Are All Creatines The Same?

    The most common and most effective is CREATINE MONOHYDRATE, which is also the most studied by scientists and whose effects are best known. It is made up of a creatine molecule and a water molecule. However, it is prepared in various ways. If we eliminate the water molecule, it becomes anhydrous creatine, which can increase the creatine content up to 100%, although it’s usually about 90%. Keep in mind that a high percentage increases the cost of the product.
    Another of its popular forms is micronized creatine, which dissolves better in water, a process that seems to promote faster absorption by the body. In any case, each type of creatine monohydrate appears to have the same positive effects. 5 grams a day is enough to improve performance, endurance and muscle size.
    This one has a better dissolution, thanks to combining creatine with a hydrochloride molecule. It is believed that this characteristic allows it to be absorbed better, which adds the advantage of needing a smaller amount of active ingredient per dose (the usual 4-5 grams can stay at 1-2 grams), however, new data is still needed to confirm this.
    Nonetheless, it has the advantage of producing fewer stomach problems than the monohydrate, an interesting fact to those who are intolerant to the product.
    Another form of creatine monohydrate that contains a basic produce of nature, such as is bicarbonate. That addition is believed to reduce the breakdown of creatine in the stomach and improve its absorption. Kre-Alkalyn is sold alone or in combination with various pre-workout stimulants. It seems to be verified that it allows to use a lower dose and that a saturation phase is not necessary.