Creatine is an organic acid that provides energy to cells and muscles. It is commonly used in bodybuilding and exercise supplements, with powder being the most popular form. Creatine supplements can also be found in pill or liquid form, but powder is preferred due to its purity. It is recommended to drink more water when using creatine powder and to mix it with a drink rich in natural sugars. Creatine monohydrate is the most common and least expensive type of creatine supplement. Creatine and protein powder are the two main supplements used in bodybuilding.
Creatine is an organic acid that helps provide energy to cells and other muscles and is commonly used to support athletic endurance and muscle recovery. Chemically, it is a derivative of several amino acids including glycine, arginine, and methionine. Creatine powder is the most common creatine delivery method when sold as a bodybuilding and exercise supplement. It is also sometimes used by vegetarians because although creatine can be produced by chemical synthesis in the human body through plant sources, meat is the only direct natural source of creatine.
Creatine supplements can also be found in pill or liquid form, but the powder is the most popular form of the supplement. This is probably due to the common belief that pills take longer to digest due to their coating. Some also believe that liquid formulas may not contain as much pure creatine as powder and that the creatine content in liquids may corrupt over time. Those who prefer pill or liquid formulas usually cite convenience as their reason, since creatine powder must be mixed into a beverage prior to consumption.
When using creatine powder, users should drink more water than usual, as creatine can contribute to cellular water retention. It is generally recommended to mix creatine powder with a drink rich in natural sugars, as this can aid the absorption process. Grape juice is a popular choice as the citric acid in some other juices is often suspected to decrease the effect of creatine. Trainers often recommend “loading phases,” in which a large amount of creatine powder is taken initially followed by less and less per week.
There are four main types of creatine: monohydrate, phosphate, citrate, and ester. Creatine monohydrate binds creatine with a small percentage of water and was the first type of creatine introduced to the market. The other forms of creatine are bound to different chemical compounds and are promoted as providing greater absorption or greater efficacy. Creatine powder with creatine monohydrate is still the most common, and generally the least expensive, of the creatine supplements.
Creatine powder and protein powder are the two main supplements used in bodybuilding. Many supplement trends have come and gone, but these two have stood the test of time through clinical trials and user experience. This is perhaps because both protein and creatine occur naturally in the body and are known to be directly involved with muscle: protein aids muscle growth and creatine provides energy for muscles.
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