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What is the best form of creatine?



Although creatine monohydrate is the most studied and popular form of creatine, it's definitely not the only option on the market. Three other popular variations are now creatine hydrochloride, which is creatine combined with hydrochloric acid; Kre-Alkalyn, which is creatine buffered with bicarbonate or other alkaline components; and creatine nitrate (you guessed it) is creatine bound to a nitrate molecule.

Supporters of the three "alternative" creatines claim that these binders increase the ability to absorb or store creatine via simple monohydrate. Theoretically, this could mean that smaller doses are required and there is less risk of side effects sometimes associated with high-dose creatine supplementation, such as bloating or stomach discomfort.

The physiologist and researcher Nick Coker compared the supporting research these three side by side (side by side) in the article "What form of creatine is right for you?" "Despite exotic new creatine forms, good old creatine monohydrate seems to win over and over again," he writes. "The high solubility and improved bioavailability of monohydrate [from micronization] makes uptake into the skeletal muscle very efficient ̵

1; and makes monohydrate very difficult to beat."

However, this does not mean that the other forms of creatine are completely ineffective. It simply means that research currently does not argue that they are better than the original – and cheapest – version of the supplement.

It is worth noting that many of the side effects that cause people to look for alternative forms of creatine are the result of a "loading" protocol in which they take up to five times a day for a week Cells to "load" before switching to a "maintenance dose" of 3-5 grams per day. [19659002] If this has happened to you, Krissy Kendall recommends in his article "5 Reasons Why Your Creatine May Not Work": "To avoid short-term weight gain or GI symptoms, use a lower dose protocol of 5 grams per day. It takes a little longer to maximize your creatine reserves – about four weeks – but you're less likely to experience weight gain or flatulence. "


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