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The most common supplement form is creatine monohydrate. This is the form that has been used in the majority of research on the topic
This means that most of creatine’s beneficial effects, such as improved upper and lower body exercise performance, have been observed almost exclusively when creatine monohydrate was used
This form is made up of a creatine molecule and a water molecule, though it can be processed in a few ways. Sometimes, the water molecule is removed, resulting in creatine anhydrous.
The removal of water increases the amount of creatine in each dose. Creatine anhydrous is 100% creatine by weight, whereas the monohydrate form is about 90% creatine by weight.
Other times, the creatine is micronized, or mechanically processed to improve water solubility. In theory, better water solubility could improve your body’s ability to absorb it. Despite these minor differences in processing, each of these forms is probably equally effective when equal doses are given.
When minor side effects do occur, they typically involve an upset stomach or cramping. These side effects may be relieved by consuming several smaller doses, rather than one larger dose
Because it’s safe, effective and affordable, creatine monohydrate has long been the gold standard for this supplement.
Any new forms need to be compared to it before they can be recommended
Some manufacturers claim that creatine ethyl ester is superior to other forms of the supplement, including the monohydrate form.
Some evidence indicates it may be better absorbed than creatine monohydrate in the body
Additionally, due to differences in muscle uptake rates, some believe that it could outperform creatine monohydrate.
what is Creatine malate? Creatine malate is simply a combination of creatine and malic acid. Their ratio is 1: 3. As opposed to monohydrate, malate is characterized by greater structural stability and greater resistance to gastric acid (and other digestive enzymes). Creatine malate often appears as: tri-creatine malate
The best way to take creatine is to maximise its effects, this includes allowing other products to assist in the uptake, and delivery, what better than Nitric Oxide or NO. Its innovative formula increases the rate and the volume of blood supply to the muscles, which results in a rapid increase in their strength, tension and volume. The best creatine supplement stack for muscle size and strength.