What Is Creatine, and How Is It Used As A Supplement?

How Does Creatine Work?

Creatine is a substance that is found naturally in the body, primarily in muscle tissue. It helps to supply energy to cells, particularly muscle cells, by increasing the production of ATP (adenosine triphosphate). This can help to improve strength and endurance, and has been shown to be effective in increasing muscle mass and improving athletic performance. When taken as a supplement, creatine is converted into phosphocreatine in the body, which can then be used by the muscles to produce ATP. This can help to support muscle growth and improve exercise performance.

What's The Recommended Dose Of Creatine Monohydrate And Why?

The recommended daily dose of Creatine Monohydrate is typically 5 grams per day, taken either in one dose or divided into smaller doses throughout the day. Some studies have suggested that higher doses upto approx 18g’s may be more effective, but there is also some evidence to suggest that lower doses may be just as effective. Many bodybuilders, or people interested in increasing muscle and size will take closer to the 15g’s/day range. It is generally recommended to start with a lower dose and gradually increase it to find the right amount for an individual.

What Are Some Forms of Creatine For Supplementation?

Creatine is available in several forms, including:

Creatine Monohydrate: This is the most common and widely studied form of creatine. It is typically the most affordable option and has been shown to be effective in increasing muscle creatine levels.

Creatine HCL (Hydrochloride): This form of creatine is bound to hydrochloric acid, which may make it easier for the body to absorb. Some studies have suggested that it may be more effective than creatine monohydrate at lower doses.

Creatine Ethyl Ester (CEE): This form of creatine is bound to an ester, which may make it more easily absorbed by the body. However, there is limited research on its effectiveness compared to other forms of creatine.

Buffered Creatine (kre-alkalyn): This form of creatine is combined with an alkaline substance, such as magnesium or potassium, which may help to reduce the potential for side effects such as stomach upset.

Creatine Citrate: This form of creatine is bound to citric acid, which may help to increase its solubility and improve absorption.

It is important to note that the effectiveness of different forms of creatine can vary, and some people may respond better to certain forms than others. It may be necessary to try different forms to find the one that works best for an individual.

Are There Creatine Tablets?

Yes, creatine is available in tablet form. Creatine tablets are a convenient and easy way to take a precise dose of creatine without having to measure out a powder. They are typically made by combining creatine monohydrate with a filler or binding agent to form a tablet. Some people may prefer tablets because they are easy to transport and can be taken on the go. However, it is important to note that the effectiveness of creatine tablets may vary, and some people may find that other forms of creatine are more effective for them. It may be necessary to try different forms to find the one that works best.

What Does Micronized Creatine Monohydrate Mean?

Micronized creatine refers to creatine that has been processed to reduce the particle size of the powder. This can make it more easily soluble in liquid, which may improve its absorption and effectiveness. In general, micronized creatine is considered to be more easily absorbed by the body than non-micronized creatine, and may be a good option for people who have difficulty with the solubility of regular creatine. It is important to note that the effectiveness of micronized creatine can vary, and some people may find that other forms of creatine are more effective for them. It may be necessary to try different forms to find the one that works best..

Here Are Several Creatine Options Available at Optimize Nutrition:

Creatine Monohydrate

Allmax Nutrition Creatine 3000 120Cap

https://www.optimizenutrition.ca/sports-nutrition/allmax-nutrition-creatine-3000-capsules-120cap/

Allmax Nutrition Creatine 400g

https://www.optimizenutrition.ca/sports-nutrition/allmax-creatine-400g/

PVL Pure Vita Labs Creatine 300g Unflavoured

https://www.optimizenutrition.ca/sports-nutrition/pvl-pure-vita-labs-creatine-300g-unflavoured/

ProLine Nutrition Creatine Monohydrate 300g

https://www.optimizenutrition.ca/vitamins-health/pro-line-creatine-monohydrate-300g/.

Creatine HCL

Tested Creatine HCL 120Cap

https://www.optimizenutrition.ca/sports-nutrition/tested-creatine-hcl-120cap/

ProLine Nutrition Creatine HCL 120g

https://www.optimizenutrition.ca/sports-nutrition/pro-line-creatine-hcl-120g