Despite a large volume of formulations diluting the market, two types of creatine reign supreme.
Creatine Monohydrate & Creatine Ethyl Ester continue to keep their reputation as kings of the creatine market.
Some other variations of creatine include:
- Creatine Gluconate
- Creatine HCL
- Tri Creatine Malate
- Tri Creatine Orotate
- Creatine Ethyl Ester Malate
Despite this, the two most widespread forms remain Creatine Ethyl Ester and Monohydrate. But how do these products shape up when comparing them to one another?
Let’s have a look at one of the more commonly asked questions:
How Do They Work?
The underlying mechanisms that enable creatine to assist you in training are well established. A compound referred to as “ATP” is vital for your body. This compound can be viewed as a kind of “power supply” for biological processes.
When you exert yourself you deplete your bodies supply of ATP (Adenosine Triphosphate), generating a byproduct known as ADP in the process. Creatine is absolutely critical for recycling this back to a useable form of energy. The chemical structure of creatine allows it to bind to ADP and facilitate this process.
What’s The Difference
The primary difference between ethyl ester and monohydrate is the inclusion of ester salts. CEE generally results in less water retention. This is because CEE is optimised towards faster absorption – a variety of other ailments can be avoided too. If you suffer from cramping or bloating on monohydrate you may find the ethyl ester is much more useful for your own needs.
Is Creatine Natural?
In a given day, your body will generate about 1g of creatine on its own. If you’re a meat eater it’s also not unusual to absorb an additional gram or so purely through diet alone. This is generally enough to sustain you through moderate exercise. Anyone seeking to increase the intensity of their exercise in terms of either endurance or strength should consider raking up creatine intake above the standard 2g. a 5g scoop of creatine monohydrate or ethyl ester should let cause you to notice a considerable difference in your preformance in the gym provided you’re aware of your regular limitations.
For example, If you’ve hitten a hard plateau at 3 x 5 at 100kg on a bench press, you may find that you’re able to squeeze out a couple of extra reps – or in some cases match this preformance at a higher weight.
Why The Variety?
Some people find that certain variants of creatine work better for them. Every body is unique and responds differently to certain formulations. Many people swear by monohydrate and don’t bother with other forms of creatine. Other people feel that the only creatine that actually helps improve their performance in the gym is creatine ethyl ester.
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It’s important to assess your own limitations and personal preferences when it comes to supplementation, this will allow you to tailor your routine to play to your personal strengths. Rigurously adhering to the routine of a popular body builder or movie star might sound like it’ll grant you amazing results – but in reality, your genetic potential, muscular insertions and ability to synthesise certain nutrients will vary wildly. Even close relatives with similar DNA will have completely different levels of genetic potential.