{"id":216534,"date":"2021-02-06T12:31:21","date_gmt":"2021-02-06T11:31:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=216534"},"modified":"2024-05-01T14:23:22","modified_gmt":"2024-05-01T12:23:22","slug":"how-to-choose-the-best-creatine","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/","title":{"rendered":"How to Choose the Best Creatine?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#Real_vs_scientific_facts_about_creatine\" title=\"Real vs. scientific facts about creatine\">Real vs. scientific facts about creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#The_role_of_creatine_in_the_process_of_increasing_energy\" title=\"The role of creatine in the process of increasing energy\">The role of creatine in the process of increasing energy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#The_most_common_myths_about_creatine\" title=\"The most common myths about creatine\">The most common myths about creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#Creatine_monohydrate_as_the_uncrowned_king\" title=\"Creatine monohydrate as the uncrowned king\">Creatine monohydrate as the uncrowned king<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#How_to_use_creatine_monohydrate_to_achieve_the_best_possible_results\" title=\"How to use creatine monohydrate to achieve the best possible results\">How to use creatine monohydrate to achieve the best possible results<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#Other_forms_of_creatine\" title=\"Other forms of creatine\">Other forms of creatine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#Is_creatine_also_suitable_for_women\" title=\"Is creatine also suitable for women?\">Is creatine also suitable for women?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-creatine\/#Summary\" title=\"Summary\">Summary<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><a href=\"https:\/\/gymbeam.com\/blog\/a-creatine-guide-for-maximum-muscle-growth\/?secret=TTcoedahFW2wCJWHoWxxIY2AhmxdC0dh\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creatine<\/a>&nbsp;is a very popular supplement for many athletes, which is indispensable part of their nutritional plan.&nbsp;However, we may also come across claims which attribute to it various amazing effects, which quickly turn from scientific facts into fantasies.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may have encountered the false claim that creatine has the same effect on your body as steroids or that it helps build muscle without you having to exercise. The second myth in particular sounds really great, but even though creatine is beneficial, it can&#8217;t work miracles. That is why today we will discuss its effects from a scientific point of view.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Real_vs_scientific_facts_about_creatine\"><\/span>Real vs. scientific facts about creatine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Creatine is a molecule that is produced in the body from the amino acids<\/strong>&nbsp;called arginine, methionine and glycine.&nbsp;It is primarily formed in liver, while kidneys and pancreas also have a smaller share in its production.&nbsp;You can find it in specific foods and&nbsp;<strong>its biggest source is meat and fish. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[1][19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>About 95% of creatine is stored in the muscles.&nbsp;The remaining 5% is found in the brain, kidneys and liver.&nbsp;<strong>The role of creatine is to help your muscles produce energy<\/strong>&nbsp;when lifting heavy weights or when performing a high intensity exercise. <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Key benefits of creatine include<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[7] [14] [15] [16] [20]<\/span><strong>:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>supports high-intensity training<strong>&nbsp;<\/strong><\/li>\n\n\n\n<li>helps build muscle mass <\/li>\n\n\n\n<li>helps muscle cells produce more energy <\/li>\n\n\n\n<li>can contribute to muscle growth<\/li>\n\n\n\n<li>can improve brain function<\/li>\n\n\n\n<li>has potential antidepressant effects<\/li>\n\n\n\n<li>has possible positive effects on sicknesses<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"The_role_of_creatine_in_the_process_of_increasing_energy\"><\/span>The role of creatine in the process of increasing energy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Adenosine triphosphate (ATP)<\/strong>&nbsp;is a substance that&nbsp;<strong>plays a key role in muscle metabolism and function.&nbsp;<\/strong>It acts in our body as the most basic form of energy, concentrated in cells.&nbsp;<strong>It is important for intense exercise and other activities that require quick movement,<\/strong> such as sprints, jumping or HIIT training. <span style=\"color: #ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/image4-1124x1124.jpg\" alt=\"Creatine can help you give more intense exercise for a longer period of time.\" class=\"wp-image-214372\" style=\"width:843px;height:843px\" title=\"Creatine can help you give more intense exercise for a longer period of time.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-1124x1124.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-400x400.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-150x150.jpg 150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4-1536x1536.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image4.jpg 1999w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>Our body is <strong>only<\/strong>&nbsp;<strong>able to store the energy from ATP for a few seconds.&nbsp;<\/strong>The value mentioned most often is&nbsp;<strong>8 to 10 seconds of high-intensity activity.&nbsp;<\/strong>After that the energy is resynthesized, but its amount is not high enough to cover the entire performance.&nbsp;In most cases, it is only recovered when we are in the resting state.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exercise alone may require higher consumption of ATP per second than our body can produce.&nbsp;This manifests itself, for example, in the fact that we can fully sprint for only a few seconds.&nbsp;Then our ATP energy is depleted.&nbsp;<strong>This is where creatine<\/strong>&nbsp;bound to the phosphate anion&nbsp;<strong>comes into action<\/strong>.&nbsp;Together they create the so-called&nbsp;creatine phosphate,&nbsp;<strong>which is used to produce a new supply of energy from ATP.&nbsp;<\/strong>In reality, creatine&nbsp;<strong>can help give more intense performance over a longer period of time<\/strong>&nbsp;and thus delay the depletion of ATP associated with decreased performance. <span style=\"color: #ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"The_most_common_myths_about_creatine\"><\/span>The most common myths about creatine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine is not only one of the most popular supplements, but also one of the most misunderstood, despite the fact that it&nbsp;<strong>has been studied more than any other nutritional supplement.&nbsp;<\/strong>There are various myths about it that we would like to disprove.&nbsp;Let\u2019s take a look at some of the false claims about creatine:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Myth no.1: Creatine has the same effect on our body as anabolic steroids<\/strong><\/h3>\n\n\n\n<p>Creatine can help build muscle mass and increase strength.&nbsp;However, according to research by the University of Leuven in Belgium, it does not change anabolic hormonal responses to training.&nbsp;For the body,&nbsp;<strong>it is one of the natural substances,<\/strong> which only increases the energy reserves in the body. This allows us to train more intensely and harder. As a result, its effect can be reflected in better training results or a stronger impulse for muscle growth. <span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Myth no.2: Creatine helps you build muscle without exercise<\/strong><\/h3>\n\n\n\n<p>Scientists confirmed that creatine provides best results when combined with strength training. Some improvement without any exercise was shown only in children with muscular dystrophy. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Myth no.3: Creatine is not safe<\/strong><\/h3>\n\n\n\n<p>Many studies on creatine safety have shown no significant evidence that it should cause dangerous side effects. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\"><strong>Myth no.4: Creatine causes hair loss<\/strong><\/h3>\n\n\n\n<p>Studies show that creatine use is completely safe and does not cause any problems for healthy individuals. This also applies to the myth of hair loss. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in myths about creatine from a more detailed point of view, we have discussed the most common ones in article&nbsp;<strong><a href=\"https:\/\/gymbeam.com\/blog\/4-myths-and-facts-about-the-side-effects-of-creatine\/?secret=YtY5cfTsA4Oq1M3maSrFKkTNw5LVPmdw\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">4 Myths and Facts About the Side Effects of Creatine.<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Creatine_monohydrate_as_the_uncrowned_king\"><\/span>Creatine monohydrate as the uncrowned king<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When we talk about the best creatine, many think of a monohydrate.&nbsp;It should be noted that quite rightly so.&nbsp;It is the best known and most common form of creatine.&nbsp;<strong>It is the subject in most scientific research,<\/strong> which makes&nbsp;<strong>it the most effective.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is the monohydrate that is associated with the most common beneficial effects,&nbsp;<strong>such as improving performance during exercise.&nbsp;<\/strong>It is a form of creatine that is bound to one molecule of water.&nbsp;That is where it got its name &#8211; monohydrate.&nbsp;It contains about&nbsp;<strong>90% pure creatine and is one of the cheapest.&nbsp;<\/strong>As its disadvantage may be considered the relatively low solubility in water. <span class=\"tadv-color\" style=\"color: #ff6600\">[11] [13]<\/span><\/p>\n\n\n\n<p> <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1124x843.jpg\" alt=\"Creatine monohydrate - the safest and most popular form of creatine\" class=\"wp-image-214807\" style=\"width:843px;height:632px\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_1934-2.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_use_creatine_monohydrate_to_achieve_the_best_possible_results\"><\/span>How to use <a href=\"https:\/\/gymbeam.com\/creatine-monohydrate-gymbeam.html\" class=\"ek-link\">creatine monohydrate<\/a> to achieve the best possible results<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You can use creatine in cycles, but it&#8217;s not necessary. It is most often used in two ways:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"11\"><strong>In the initial phase<\/strong> 20 g daily, for 5-7 days.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"12\">Later 3-5 g per day to maintain its increased level in the body.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"14\"><strong>Without the initial phase,<\/strong> i.e. 3-5 g per day long-term without the need for a break.<\/span><\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"auto\" data-phrase-index=\"0\">Research shows that both methods have the <strong>same effect<\/strong> on increasing creatine levels. However, the first one is <strong>faster because it supplies the creatine to your muscles sooner.<\/strong> As a result, you can benefit from it sooner for any of your sports performances. The benefits you can get from creatine <strong>depend on its current stores in your muscles.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In reality, this means that those who have high stores of creatine from foods like red meat may experience smaller effects of supplementation. However, if the creatine content in your muscles is low, the effects can be really significant.&nbsp;<strong>Vegetarians and vegans could also benefit from its supplementation,<\/strong>&nbsp;as their diet does not contain animal foods that are naturally rich in creatine. <span style=\"color: #ff6600\" class=\"tadv-color\">[12] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Other_forms_of_creatine\"><\/span>Other forms of creatine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Each form of creatine has a different&nbsp;<strong>composition, solubility and degree of efficacy.&nbsp;<\/strong>It can be&nbsp;<strong>micronised<\/strong>&nbsp;or mechanically processed to improve water solubility.&nbsp;Theoretically, better creatine solubility could improve your body&#8217;s ability to absorb it.&nbsp;Further dissimilarities in different forms can be found in the added substances.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some may contain various additives to increase its absorption, for example. As a result, they are slightly more effective. Importantly, all forms of creatine have the same effect in our body, which are&nbsp;<strong>contributing to muscle growth, strength increase and helping to produce energy from ATP.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[18]<\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[19] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also come across a specific form of creatine &#8211; <a href=\"https:\/\/gymbeam.com\/micronized-creatine-monohydrate-100-creapurer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Creapure<\/a>.&nbsp;<strong>It is 100% pure, laboratory-tested creatine,<\/strong>&nbsp;which is produced in Germany.&nbsp;It is certified and also suitable for vegans. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another popular form is also <strong><a href=\"https:\/\/gymbeam.com\/creatine-hcl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatine hydrochloride (HCl)<\/a>.<\/strong>&nbsp;It is created by a combination of creatine and a hydrochloride molecule. It offers excellent solubility, which is a big advantage. According to studies, it is <strong>up to 38 times more soluble than the monohydrate. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3885,28080,29667,256,28876,176,8401,5682\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Multi-component creatines<\/strong> are also very popular.<strong>&nbsp;<\/strong>These are several forms of creatine, the advantages of which are combined into one mixture.&nbsp;It can contain active ingredients to support performance during training or muscle regeneration.&nbsp;A good example is our&nbsp;<a href=\"https:\/\/gymbeam.com\/crea7in-creatine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Crea7in<\/a>, which contains seven types of creatine to improve performance, strength and muscle growth.&nbsp;We looked at other forms of creatine in detail in the article&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/everything-you-need-to-know-about-creatine-and-its-forms\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=COM-FBNF-blog\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Everything You Need to Know About Creatine and Its Forms.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1124x750.jpg\" alt=\"Multi-component creatine - a popular version\" class=\"wp-image-214821\" style=\"width:843px;height:563px\" title=\"Multi-component creatine offers several forms of creatine, the advantages of which are combined into one mixture.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/pero-765-2.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_creatine_also_suitable_for_women\"><\/span>Is creatine also suitable for women?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1000\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/image2-1.jpg\" alt=\"Women can absolutely use creatine as well to help them achieve their goals. \" class=\"wp-image-214504\" title=\"Women can absolutely use creatine as well to help them achieve their goals. \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image2-1.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image2-1-300x400.jpg 300w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Although there are differences between male and female anatomy, our muscles and energy systems work the same way.&nbsp;This means that&nbsp;<strong>if creatine supplementation helps men, the same is true for women.&nbsp;<\/strong>Nevertheless, many women are afraid to take creatine.&nbsp;This is due to the fact that creatine can have a positive effect on muscle growth.&nbsp;Ladies are therefore worried that by taking creatine they could gain muscles and look masculine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this is unlikely.&nbsp;There&nbsp;<strong>are significant differences<\/strong>&nbsp;<strong>between&nbsp;male and female hormones for muscle production.&nbsp;<\/strong>Men usually have more muscle mass and more fast muscle fibres. As a result, creatine has a significantly greater effect on them in this regard. <span style=\"color: #ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine by itself <strong>does not make your body voluminous.<\/strong> Instead, its effect should be seen as <strong>helping to maximize training outcomes for your specific goals. <\/strong>It can really help you, for example, to lift more on deadlifts or to sprint faster, and to endure a more intense performance for a little longer. If you want to lose weight, for example, you probably have quite different training and diet routine. Creatine only works as a means to help you achieve the specific goal. <span style=\"color: #ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Summary\"><\/span>Summary<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span>Based on the facts listed above, we already know that <\/span><strong><span>creatine is not a substitute for steroids.&nbsp;<\/span><\/strong><span>It also has no anabolic effects and taking it will not turn you into Rambo. From a scientific point of view, it is mainly intended to&nbsp;<\/span><strong><span>help with energy production.&nbsp;It allows to have more intense and difficult workouts,<\/span><\/strong><span>&nbsp;which can be reflected in&nbsp;<\/span><strong><span>more effective muscle building.&nbsp;<\/span><\/strong><span>It is available in several forms that offer different formula adjustments.&nbsp;The most significant difference, in most cases, is solubility and additives.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Moreover, <strong>creatine monohydrate<\/strong><\/span> is <span>the uncrowned king<\/span><strong><span>.&nbsp;<\/span><\/strong><span>It is the subject of most scientific studies and proclaimed to be<\/span><strong><span> the most effective<\/span><\/strong><span>.&nbsp;It also offers the <\/span><strong><span>best price-performance ratio.&nbsp;<\/span><\/strong><span>However, its disadvantage is lower solubility, but if that&#8217;s an issue for you, you can try its micronized form. Creapure creatine, which guarantees a 100% pure ingredients, may also be an interesting choice for you. If you want to get the most benefits from creatine, you can reach for its <\/span><strong><span>multi-component forms.&nbsp;Creatine can<\/span>&nbsp;also&nbsp;<span>be used by women to<\/span><\/strong><span>&nbsp;help them achieve their goals.&nbsp;They don&#8217;t even have to worry about their body looking masculine. It&nbsp;is just a common myth.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What is your experience with creatine? Which of its forms do you like best? Share your opinions with us in the comments. If you liked the article, we&#8217;ll be happy if you share it with your friends.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCreatine Monohydrate\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What creatine is best for muscle growth and better athletic performance? Can women also use creatine? You will learn all this and much more in our article.<\/p>\n","protected":false},"author":120,"featured_media":214856,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6761,6521,6449,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-216534","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-energy","10":"tag-exercise","11":"tag-nutritional-supplements","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Choose the Best Creatine? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What creatine is best for muscle growth and better athletic performance? 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