Find out what is the best creatine to use for mass gain, strength and endurance? Creatine is a carboxylic acid containing nitrogen. This substance takes the most active part in the energy exchange of muscle and nerve tissues. When using creatine in bodybuilding, you can significantly increase physical parameters, as well as accelerate mass gain. Let's take a look at what types of creatine are most commonly used in bodybuilding.
Effects of creatine
Before moving on to describing the types of creatine in bodybuilding, let's take a closer look at the effects and biological role of this substance in the human body. It should be said right away that creatine is a natural substance that is found in the muscles of all animals, as well as humans.
On average, the concentration of creatine reaches 100-140 grams. Creatine is a source of energy for muscles and it can be argued that we can move thanks to this substance. Ordinary people consume, on average, a couple of grams of creatine throughout the day. It is also as important for the normal functioning of the substance as nutrients and trace elements.
Creatine enters the body with food, and can also be synthesized from three amines - methionine, glycine and arginine. The enzymes involved in the production of creatine are synthesized by the liver, pancreas and kidneys. Thus, any of these organs has the ability to synthesize creatine, which then enters the bloodstream.
Almost 95 percent of the substance is stored in the muscles, since it is the muscle tissues that mainly consume creatine. It is clear that under the influence of physical exertion, creatine is consumed more actively and therefore athletes need to use special supplements. Today, a large number of creatine types are produced for use in bodybuilding. However, we will talk about them a little later.
Although the body is able to obtain energy from carbohydrates, fats, and even protein compounds, ATP is the most preferred for muscle function. This substance is contained in the body in a very limited amount and is constantly renewed in the course of certain chemical reactions. It is in them that creatine takes part.
Here are the main effects of creatine that are fundamental to athletes:
- Increase in strength indicators.
- The ability to accelerate the set of high-quality muscle mass.
- Improves the quality of the muscle relief.
- The rate of production of anabolic hormones increases.
- Helps to normalize cholesterol balance.
- It has anti-inflammatory properties.
- Protects the central nervous system.
What types of creatine are most commonly used in bodybuilding?
Today there are a large number of types of creatine, but not all are used in bodybuilding. Moreover, the most popular is monohydrate, and a review should begin with a description of this substance:
- Creatine monohydrate. It is by far the most effective and best-selling form of creatine. The monohydrate can be supplied as a powder, capsule, or tablet. In addition, many manufacturers add it to the composition of various types of sports nutrition, for example, gainers or pre-workout complexes. The molecule of the substance contains creatine and water.
- Creatine anhydrous. In fact, this is ordinary creatine, from the molecule of which water has been removed. In its properties, it does not differ from the monohydrate, but contains six percent more of the active component.
- Creatine nitrate. An ester compound in which a nitric oxide molecule is added to creatine. It was assumed that creatine nitrate would be more effective than monohydrate, but this did not happen. Scientists also suggest that this type of creatine, used in bodybuilding, has vasodilating properties. Note that the cost of nitrate exceeds that of monohydrate.
- Creatine tartrate. In this substance, creatine is combined with a molecule of tartaric acid. This form of creatine does not have any advantages over monohydrate.
- Creatine hydrochloride. This is one of the newer types of creatine for bodybuilding. It is assumed that the substance contains the purest possible creatine, which should increase the effectiveness of the supplement. However, this fact does not yet have sufficient grounds and for this reason it does not make much sense to start using it instead of the monohydrate.
- HMB creatine. During the production of this substance, one of the leucine metabolites, beta-hydroxy-beta-methylburate, is added to the creatine molecule. Its task in the body is to accelerate regenerative processes and the growth of muscle tissue. Compared to monohydrate, LMW creatine has better absorption, however, little research has been done and its effectiveness remains questionable.
In addition, there are types of creatine in bodybuilding, but so far the most effective monohydrate continues to be.
For more on the different types of creatine, see this video:
