Types of creatine
There are many forms of creatine, and the choice depends on our preferences and goals set. The most common of all types is monohydrate, which combines with one molecule of water. Another variant is alkaline creatine, also called buffered, which is characterized by the fact that it is less likely to change into the inactive form of the substance, creatinine. Its undeniable advantage is the fact that it can be taken in smaller doses, and yet will produce the same results, because it has greater resistance to low pH, occurring even in the stomach.
In addition to the mentioned forms of this supplement, it is also worth reaching for creatine malate. In this case, creatine is associated with 2-3 molecules of malic acid. This preparation is primarily characterized by better solubility than other types. It affects the faster growth of muscle mass and reduces the risk of water retention in the body.
Who is creatine recommended for?
Regardless of the form in which creatine occurs, its use is highly recommended to athletes who set themselves the goal of maximizing muscle mass. This supplement is made of proteins that are found in muscle tissue, hence it contributes greatly to their growth and regeneration. Creatine accumulates energy in them, therefore its use increases our strength and endurance during physical activity, thus contributing to more intense and productive training. In this way, we can constantly observe our progress and achieve more and more satisfactory successes.
Supplementation – the most important rules
The use of creatine should be based on several important principles.
The dose should be adjusted to a specific body weight, it is assumed that it is 1 gram for every 10 kilograms once, twice a day.
Creatine is used differently, depending on whether it is a training day. If so, then one dose is taken in the morning or before exercise, and the other immediately after training. However, in the case of a day without activity, the creatine should be taken a moment before breakfast.
When using a supplement, it is also worth reaching for other preparations, including protein, magnesium, carbohydrates and taurine, which not only increase the effects, but also support the absorption of creatine.
Creatine supplementation is a great solution for people who in a relatively short time want to achieve spectacular effects related to muscle mass and endurance. It is worth to include this preparation in your diet, not only when we train strength sports, but also when our physical activity involves the use of force.