The 9 types of creatine: nutritional properties and uses in diet
Nowadays, a high percentage of the population exercises frequently, in many cases in the gym. Among those who do, many have the sole objective of losing weight and maintaining the line, but others besides that want to develop their muscle mass gaining definition and power.
In this sense, a whole range of food supplements and other substances that facilitate this task have been born and have been popularized, increasing the level of energy and facilitating muscle development. Some of them are natural, like creatine. This substance has been and continues to be very popular in the world of sports. There are a lot of different types of creatine , so in this article we will collect some of the most popular.
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What is creatine?
Creatine is a substance of protein origin, a nitrogenous acid present naturally in our body and in that of other animals. It can be found in the muscles, where it contributes to the synthesis of ATP (the molecule used by our cells to obtain energy).
On the other hand, l Creatine facilitates mobility and muscle tone by helping to generate energy, resulting in the subject more resistant to fatigue and recovering earlier. The consequence is that the muscular performance will improve, allowing more exercise in less time. Also the muscle mass also increases, although to a large extent this is due to the increase of consumption and water retention by the muscles.
These facts have caused it to be widely studied and used in the field of sport, being an ergogenic and a natural anabolic which can be purchased as a supplement easily in dietetics and sports stores. It allows not only a better performance, but also a better and faster recovery after performing intense exercises (especially in anaerobic). Despite this, it is not a steroid and its use is not prohibited in competition.
In addition to being part of our body and being able to be used as a dietary supplement, it is also possible to incorporate it into our body through the consumption of meat and fish (for example, herring has a considerable amount).
Should we take precautions in their consumption?
Creatine is considered, in general, a safe substance without serious side effects . However, the consumption of excessive doses can end up causing kidney problems.
It can also generate dehydration due to the consumption of water by the muscles or digestive problems. If it is used it is necessary to regulate the doses and consume water abundantly.
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Types of creatine
At the level of dietary supplement and in view of its sporting use , as well as to improve muscle development and performance, different creatine formulas that are available in the market have been created over time. Although there are a lot of options, some of the most common and recognized are the following types of creatine.
1. Creatine monohydrate
The most popular and considered one of the most efficient, creatine monohydrate is the main one; from which all the others develop (which usually incorporate some substance to enhance their effects). This substance is composed in principle by 88% of creatine, with the remaining 12% being water. Does not incorporate other additives. It is moisturizing, decreases cell damage and increases intramuscular creatine levels .
2. Creatine hydrochloride or HCI
It is a substance in which creatine and hydrochloric acid are mixed, making it a stable, efficient and easily soluble molecule . It is one of the most recent formulas, which also generates fewer problems.
3. Creatine gluconate
In this formula are joined creatine and glucose molecules, so that their union is absorbed by the body as if it were the second and facilitates the arrival of creatine to muscle.
4. Creatine phosphate or phosphocreatine
This type of creatine combines creatine and phosphorus in a ratio of 62-38, trying to enhance the effectiveness of creatine through this union. However, it seems to offer no better results than monohydrate. Helps to generate lean tissue .
5. Kre-alkaline creatine
Formula that was developed as an attempt to eliminate the problems involved in the consumption of creatine monohydrate, it is one of the purest. It has a higher pH than this one, which generates a better absorption and prevents it from being difficult to generate creatinine instead of absorbing creatine.
By preventing the genesis of creatinine, produces less risk of kidney problems . One of the most absorbable, causes a large increase in energy and muscle power at the same time it becomes necessary to lower doses. However, it is still doubtful that it is more effective than monohydrate.
6. Malate creatine
This formula mixes creatine with malic acid, being soluble and allowing the improvement of the musculature without affecting the levels of fat or blood pressure. It produces more energy than monohydrate. It is also used in people with disorders such as chronic fatigue.
7. Creatine ethyl ester
In this formula, creatine monohydrate and alcohol are mixed, esterifying the creatine. After its absorption it is divided into creatine and ethanol at high speed, allowing a good penetration in the cell membrane .
8. Creatine citrate
Considered the most water-soluble formula, it combines citrate and creatine. It is easily absorbed and is very popular, especially because it does not usually cause problems or gastric discomfort. However, it has not been proven more effective than monohydrate.
9. Other types
The above mentioned are just some of the most common and easy to find, but there are many others, like creatine nitrate, decanate or AKG . The choice of one or the other will depend to a large extent on the needs of each person and the presence or absence of side effects. It is necessary to take into account that it would be advisable to establish and schedule the doses nutritionally and based on the characteristics of each person.
