{"id":252806,"date":"2019-10-06T06:50:00","date_gmt":"2019-10-06T04:50:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=252806"},"modified":"2024-04-23T10:26:24","modified_gmt":"2024-04-23T08:26:24","slug":"everything-you-need-to-know-about-creatine-and-its-forms","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/everything-you-need-to-know-about-creatine-and-its-forms\/","title":{"rendered":"Everything you need to know about creatine and its forms"},"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\/everything-you-need-to-know-about-creatine-and-its-forms\/#What_is_creatine\" title=\"What is creatine?\">What is 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\/everything-you-need-to-know-about-creatine-and-its-forms\/#Creatine_%E2%80%93_its_effects_and_benefits\" title=\"Creatine &#8211; its effects and benefits\">Creatine &#8211; its effects and benefits<\/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\/everything-you-need-to-know-about-creatine-and-its-forms\/#Creatine_and_its_forms\" title=\"Creatine and its forms\">Creatine and its forms<\/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\/everything-you-need-to-know-about-creatine-and-its-forms\/#Creatine_and_its_safety_and_dosage\" title=\"Creatine and its safety and dosage\">Creatine and its safety and dosage<\/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\/everything-you-need-to-know-about-creatine-and-its-forms\/#What_form_of_creatine_is_the_best\" title=\"What form of creatine is the best?\">What form of creatine is the best?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are you acquainted with <strong>various forms of creatine<\/strong>? Do you know in what <strong>creatine monohydrate is better than micronized creatine?<\/strong> If not, <strong>this article is perfect for you<\/strong>. You will learn everything important about <strong>creatine and its types<\/strong>. And in the end, we&#8217;ll advise you on <strong>what type of creatine is best for you.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"What_is_creatine\"><\/span>What is creatine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Creatine is <strong>one of the most effective and desirable nutritional supplements<\/strong> on the fitness market. This is because of the many benefits it brings to athletes. These include, in particular, <strong>significantly improved performance, endurance and explosiveness<\/strong> in intense physical activity. Creatine in the body quickly <strong>produces energy<\/strong> during exercise, thus you can train harder. It is also known for its <strong>effects on muscle mass growth and strength<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Creatine, GymBeam\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatine<\/a><\/span> is an organic molecule that is <strong>formed from amino acids<\/strong> in the body. It is mainly produced in the liver and, to a lesser extent, in the kidneys and pancreas. <strong>The body usually stores it in the muscles<\/strong>, but it is also transported to the heart and brain. It stores <strong>high-energy phosphate groups<\/strong> in the form of phosphocreatine, which are <strong>transported to ADP<\/strong> (adenosine diphosphate). It is then <strong>transformed into ATP<\/strong> (adenosine triphosphate), which is the primary energy carrier in the body. This role of creatine is particularly important in conditions <strong>where the body requires a large amount of energy<\/strong>, for example, in demanding physical or mental activity.<span style=\"color: #ff6600;\"> [1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine is also found in some foods, such as <strong>beef and fish<\/strong>. However, athletes tend to reach for <span style=\"color: #ff6600;\"><a title=\"Creatine, GymBeam\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatine<\/a><\/span> in the form of nutritional supplements, which are used to quickly and easily supplement the necessary amount of creatine. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-535912859.jpg\" alt=\"Everything you need to know about creatine and its forms\" style=\"width:843px;height:562px\" title=\"Everything you need to know about creatine and its forms\"\/><\/figure>\n<\/div>\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<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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/70247055_2371614369626929_1911915884499173376_n.jpg\" alt=\"Everything you need to know about creatine and its forms\" title=\"Everything you need to know about creatine and its forms\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Creatine_%E2%80%93_its_effects_and_benefits\"><\/span>Creatine &#8211; its effects and benefits<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The most important advantage of creatine is its ability to <strong>increase strength and performance<\/strong> during training. This benefit of creatine has been very well studied and all results show <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/crea7in-creatine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatine<\/a><\/span> as <strong>a beneficial supplement<\/strong>. By using creatine in combination with regular training, you can promote <strong>the growth of pure muscle mass<\/strong>. In many studies, creatine has also been tested for anaerobic sports activity, and here again the results suggest <strong>improved performance<\/strong>. <span style=\"color: #ff6600;\">[3] [4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Creatine can theoretically affect <strong>cognitive abilities<\/strong>. However, it has not been sufficiently tested to fully confirm this effect.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, studies have observed a reduction in mental fatigue in mentally demanding activities, sleep deprivation, or traumatic brain injury. At the same time, creatine can improve <strong>working memory<\/strong>, but probably only in people with very low creatine levels, such as vegetarians or the elderly. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Creatine, GymBeam\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatine<\/a><\/span> has long enjoyed popularity in the fitness enthusiast community because it is a <strong>financially acceptable and very effective supplement<\/strong>. It is suitable for beginners, but even top athletes have a word against it. However, you will find <strong>various kinds of creatine on the market<\/strong>, which can be very confusing. That&#8217;s why we decided to introduce and explain them to you in the following lines.<\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"3885,28876,78079,113254\" ><\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Creatine_and_its_forms\"><\/span>Creatine and its forms<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Because creatine has multiple forms, we believe it is difficult to choose the right one to help you make your workouts more efficient. Let&#8217;s take a look at <strong>the most common types of creatine<\/strong> that you can encounter when buying nutritional supplements.<\/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\">1. Creatine monohydrate<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Creatine Monohydrate, GymBeam\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatine monohydrate<\/a><\/span> is the most common type of creatine on the market. It is also the form that has been <strong>most scientifically researched<\/strong> and tested by experts in many studies. Essentially,<strong> this means that most of the scientific effects of creatine <\/strong>have been observed<strong> when consuming monohydrate.<\/strong> &nbsp;<\/p>\n\n\n\n<p>Creatine monohydrate consists of <strong>creatine molecule and water molecule<\/strong>. However, various methods of preparation are used in its manufacture. If the water molecule is removed, it is <strong>anhydrous creatine<\/strong>. Removal of water increases the amount of creatine in the product dose. <strong>Anhydrous creatine contains 100% creatine<\/strong>, while classical creatine monohydrate has approximately <strong>90% pure creatine<\/strong>. At the same time, the amount of creatine in the product <strong>affects the resulting cost<\/strong> of the nutritional supplement.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Other forms thereof include <span style=\"color: #ff6600;\"><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\">micronized creatine<\/a><\/span> or mechanically processed creatine having <strong>better water solubility<\/strong>. In theory, it is possible that better solubility of the product <strong>leads to faster absorption of the substance in the body<\/strong>, but this is not sufficiently confirmed. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<p>Despite these small processing differences, each form of creatine monohydrate is likely to be <strong>similarly effective at the same dose<\/strong>. Already <strong>5 to 10 g of creatine monohydrate<\/strong> can lead to increased performance, muscle endurance and muscle size. <span 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\">2. Creatine hydrochloride<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><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<\/a><\/span> (HCl) is preferred <strong>for its good water solubility<\/strong>. This form results from the binding of creatine to the hydrochloride molecule. One study confirmed that creatine hydrochloride is <strong>38 times more soluble<\/strong> than creatine monohydrate. It is also believed that creatine HCl can be absorbed <strong>more effectively in the body<\/strong>. This is why most nutritional supplements containing this type of creatine have <strong>less than 1 g of active ingredient per dose<\/strong>. This is a significantly lower portion compared to creatine monohydrate, which is normally given in 5-gram doses. <span 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<p>Unfortunately, <strong>there is not yet enough research <\/strong>to confirm these effects on humans. <strong>Studies to investigate differences<\/strong> in the effects of creatine HCl and creatine monohydrate <strong>are also lacking<\/strong>. However, this does not mean that creatine HCl is not effective. Conversely, it is suitable for people who have creatine monohydrate stomach problems. For creatine hydrochloride, <strong>these side effects occur much less<\/strong>. <span style=\"color: #ff6600;\">[11] [12]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/69105323_2344720438982989_8814802307771269120_o.jpg\" alt=\"Everything you need to know about creatine and its forms\" style=\"width:843px;height:562px\" title=\"Everything you need to know about creatine and its forms\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Kre-Alkalyn &#8211; buffered creatine monohydrate<\/h3>\n\n\n\n<p>Kre-Alkalyn or <span style=\"color: #ff6600;\"><a title=\"Other forms of creatine - GymBeam\" href=\"https:\/\/gymbeam.com\/creatine-other-forms\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">buffered creatine monohydrate<\/a><\/span> is a form of creatine that contains a slightly basic powder, for example bicarbonate. Manufacturers claim that the addition of this buffer creates a <strong>slightly basic compound<\/strong> that can reduce the breakdown of creatine in the stomach and <strong>improve its absorption into the muscles<\/strong>. Kre-Alkalyn is sold either alone or in addition to many pre-training stimulants.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Currently, only one study evaluated the effectiveness of this form of creatine. This is a research from 2012 that has seen <strong>similar performance<\/strong> improvements between different test groups. The first group received 5 g of creatine monohydrate <strong>for 28 days<\/strong>, the other group consumed an equivalent dose of Kre-Alkalyn and the third group received a low dose of 1.5 g of Kre-Alkalyn daily. Groups receiving 5-gram doses <strong>started testing with a 7-day saturation phase<\/strong>, using 5 g of creatine 4 times a day. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As a result, all groups significantly <strong>improved their muscle mass<\/strong>, fat percentage and strength in legs and hands. Even the group that received lower doses and failed the saturation phase <strong>achieved comparable values<\/strong>. However, it is important to note that study subjects receiving creatine monohydrate had an <strong>increased muscle creatine content by 50.4%<\/strong> after 28 days, whereas the group receiving <strong>Kre-Alkalyn onlyby &nbsp;27.3%.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This means that <strong>you will see the same results<\/strong> when you use Kre-Alkaline and creatine monohydrate. With Kre-Alkalyne, however, <strong>a lower dose seems to be sufficient<\/strong> and you do not need a saturation phase. <span style=\"color: #ff6600;\">[14]<\/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\">4. Creatine magnesium chelate<\/h3>\n\n\n\n<p>Creatine magnesium chelate is another form of creatine that is <strong>produced by binding <a href=\"https:\/\/gymbeam.com\/magnesium\" class=\"ek-link\">magnesium<\/a><\/strong> to the creatine molecule. Its effects were examined in one study in which experts compared <strong>bench pressure and the performance of athletes<\/strong> divided into 3 groups. The first group received creatine monohydrate, the second creatine magnesium chelate and the third group placebo. <strong>Both creatine groups<\/strong> <strong>improved their performance<\/strong> more than placebo. It follows that creatine magnesium chelate is effective, but no more or less than <span style=\"color: #ff6600;\"><a title=\"Creatine Monohydrate, GymBeam\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatine monohydrate<\/a><\/span>. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another study from 2003 suggests that creatine magnesium chelate <strong>could improve performance without the added weight of water<\/strong> that creatine usually brings. This would be especially useful for athletes trying to <strong>keep their weight low<\/strong>. In the meantime, however, we have to take this suggestion with caution, because it has been confirmed by only one study and <strong>more in-depth research is needed<\/strong>. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/64617180_2254620604659640_3678669579564875776_o.jpg\" alt=\"Everything you need to know about creatine and its forms\" style=\"width:843px;height:562px\" title=\"Everything you need to know about creatine and its forms\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">5. Creatine ethyl ester<\/h3>\n\n\n\n<p>Creatine ethyl ester is enriched with organic component &#8211; ester. Some vendors claim that it is <strong>better absorbed and has a longer half-life<\/strong> than conventional creatine monohydrate because it dissolves more easily in fat. Unlike the other types of creatine discussed in this article, <strong>ethyl ester is not our favourite<\/strong>. The studies do not agree on the results of its effectiveness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One research found that 7 weeks of creatine ethyl ester replenishment resulted in <strong>a lower ratio of creatine in muscles and blood<\/strong> than by creatine monohydrate. In addition, its use may lead to <strong>higher plasma concentrations of the creatinine by-product<\/strong>. Normally, creatinine is excreted from the body as a waste product, but it is not the gentle way for the kidneys. Therefore<strong>, the use of creatine ethyl ester is not recommended. <\/strong><span style=\"color: #ff6600;\">[18]<\/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\">6. Creatine citrate<\/h3>\n\n\n\n<p>It is <strong>produced by combining creatine with organic citric acid<\/strong>, which is found in citrus fruits and is often used as a natural flavor in nutritional supplements. However, a 2007 study by the International Society of Sports Nutrition found <strong>no significant differences<\/strong> in creatine citrate absorption versus creatine monohydrate. However, <strong>creatine citrate is more soluble in water<\/strong>, but this is not a reason to think that it is also more effectively absorbed by the human body. <span style=\"color: #ff6600;\">[19]<\/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\">7. Creatine malate<\/h3>\n\n\n\n<p>Creatine malate is <strong>bound to malic acid<\/strong>, another organic acid commonly found in fruits. <strong>Malic acid alone can improve stamina<\/strong>, which led manufacturers to combine it with creatine. <span 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<p><span style=\"color: #ff6600;\"><a title=\"Other forms of creatine - GymBeam\" href=\"https:\/\/gymbeam.com\/creatine-other-forms\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatine malate<\/a><\/span> has been verified by several studies suggesting that <strong>it improves anaerobic production<\/strong> in judo sprinters and fighters. However, no control research has been conducted comparing creatine malate with monohydrate and placebo. Like creatine citrate, creatine malate is <strong>more easily dissolved in water<\/strong>. <span style=\"color: #ff6600;\">[20]&nbsp;<\/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\">8. Creatine nitrate<\/h3>\n\n\n\n<p>Creatine nitrate is <strong>one of the newer forms of creatine<\/strong>. Manufacturers claim that by binding a creatine molecule to a nitrate molecule, athletes will need a lower dose than creatine monohydrate. <strong>But let&#8217;s look at the studies.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research from 2016 noted <strong>the<\/strong> <strong>effect of creatine nitrate on improving performance<\/strong>. However, the results <strong>did not confirm any significant differences<\/strong> between groups of subjects receiving creatine nitrate, creatine monohydrate or low dose creatine nitrate. However, all these groups achieved much better results than the placebo-consuming test group. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-851155464.jpg\" alt=\"Everything you need to know about creatine and its forms\" style=\"width:843px;height:562px\" title=\"Everything you need to know about creatine and its forms\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">9. Creatine gluconate<\/h3>\n\n\n\n<p>It is a creatine that is <strong>bound by a glucose molecule<\/strong>. There is a theory that <strong>creatine gluconate is absorbed more effectively<\/strong> because it is combined with carbohydrate-enriched insulin. However, <strong>no study has yet been published<\/strong> to verify this theory. <span style=\"color: #ff6600;\">[24]<\/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\">10. Creatine pyruvate<\/h3>\n\n\n\n<p>Creatine pyruvate is produced <strong>by the binding of pyruvic acid<\/strong> and is a very interesting combination between individual forms of creatine. However, the studies on its effectiveness are rather mixed. One research showed that <strong>it has a better impact on endurance<\/strong> than creatine citrate (which we consider to be an effective type of creatine), but another research found that it did not improve endurance at all. <span style=\"color: #ff6600;\">[21] [22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some studies have also suggested that, compared to creatine monohydrate, <strong>creatine pyruvate results in higher creatine content in the blood<\/strong>. This could mean <strong>less creatine in the muscles<\/strong>, which is ultimately not effective. Therefore, this study concluded that creatine pyruvate is <strong>unlikely to be more bioavailable<\/strong> than creatine monohydrate. <span style=\"color: #ff6600;\">[23]<\/span><\/p>\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<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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/69355476_2360817760706590_1472845329199005696_n.jpg\" alt=\"Everything you need to know about creatine and its forms\" title=\"Everything you need to know about creatine and its forms\"\/><\/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:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">11. Creatine Alpha-ketoglutarate<\/h3>\n\n\n\n<p>It is also known as creatine AKG, which is produced from alpha-ketoglutaric acid and creatine. Theories say that alpha-ketoglutarate, as a glutamine precursor, <strong>is better absorbed in the intestine.<\/strong> It also serves to <strong>prevent the stomach problems<\/strong> and diarrhoea that bothers some athletes when they consume creatine. In addition, users of creatine AKG claim that it is <strong>absorbed more efficiently<\/strong> and results in higher creatine concentrations in muscles than monohydrate. However, there is currently <strong>insufficient evidence<\/strong> from relevant studies to support these theories. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:54px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">12. Multi-component creatine<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><a title=\"Multi Component Creatine - GymBeam\" href=\"https:\/\/gymbeam.com\/multi-component-creatine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Multi-component creatine<\/a><\/span> <strong>combines multiple types of creatine<\/strong> in one product. It combines the <strong>advantages and effects of various forms of creatine<\/strong> into one mixture. For example, it can contain 7 types of creatine as it is in our product <span style=\"color: #ff6600;\"><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><\/span>. Physically active people and <strong>athletes will appreciate its benefits<\/strong> such as rapid absorption, muscle growth, <strong>more energy and better performance<\/strong>. If you are not able to choose between different types of creatine, multi-component creatine may be the <strong>right choice<\/strong> for you.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Creatine_and_its_safety_and_dosage\"><\/span>Creatine and its safety and dosage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Most myths<\/strong> that spread about creatine <strong>are not true.<\/strong> However, over years, creatine has lost its reputation because it <strong>has been banned as a cancer-causing agent<\/strong> in many countries. <strong>Since 2004, however, creatine has been permitted in all countries<\/strong> and is not found on any dangerous supplement list. Yet, even today, some people <strong>mistake it as a dangerous kidney-damaging product<\/strong>. However, none of this is true, and <strong>many studies have confirmed<\/strong> this. Except for minor digestive problems caused by overuse of creatine, <strong>you are not at risk when consuming it.<\/strong> <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suitable daily dose of creatine is <strong>5 g per day<\/strong>. Higher doses of creatine (up to 10 g per day) may be beneficial <strong>for people with high muscle mass<\/strong>, high levels of sport activity, or for those people in which 5 grams dose simply has no effect. Athletes are advised to <strong>use creatine before and after training<\/strong>. During non-training days, you can take it at <strong>any time of the day<\/strong>. Remember that creatine <strong>does not work in short-term use<\/strong>. You need to be sustained and consistent in its use. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/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 take creatine <strong>without enough water<\/strong>, you may experience stomach cramps. <strong>Diarrhea and nausea occur<\/strong> if you <strong>consume too much creatine<\/strong>. In this case, <strong>reduce the dose and spread it out throughout the day<\/strong>, and take your creatine <strong>with food and liquids<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"What_form_of_creatine_is_the_best\"><\/span>What form of creatine is the best?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is important to remember that <span style=\"color: #ff6600;\"><a title=\"Creatine Monohydrate, GymBeam\" href=\"https:\/\/gymbeam.com\/creatine-monohydrate\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">creatine monohydrate<\/a><\/span> has <strong>the most confirmed evidence<\/strong> supporting its use as a nutritional supplement to <strong>improve performance, explosiveness and endurance<\/strong>. However, if creatine monohydrate causes digestive problems, <strong>try rather creatine hydrochloride or buffered creatine instead to help reduce stomach problems<\/strong>. Creatine magnesium chelate, on the other hand, <strong>can help you increase performance without the added weight of water<\/strong>. However, be aware that the claims of different forms of creatine should be <strong>supported by further research.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tell us about <strong>your experience with creatine<\/strong> and what kind of creatine you are using. If this article has provided you with new information, we will be happy if you <strong>support it by sharing it.<\/strong><\/p>\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<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<p style=\"font-size:18px\"><\/p>\n\n\n<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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/multi-component-creatine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulti Component Creatine\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>What is the difference between micronized creatine and monohydrate? Find out everything you need to know about creatine, its forms and effects on muscle growth.<\/p>\n","protected":false},"author":25,"featured_media":141421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6761,7181,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-252806","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-muscle-mass-growth","10":"tag-nutritional-supplements","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Everything you need to know about creatine and its forms - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"What is the difference between micronized creatine and monohydrate? 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