Different Types of Creatine Supplements
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Creatine has three main types:
Creatine Monohydrate:
It is considered the most common among all other creatines. When a creatine molecule is mixed with water, it becomes creatine monohydrate. The composition of creatine monohydrate is almost always 88% creatine with 12% of water. In other words, 880 mg of creatine is present in every gram of creatine monohydrate. These days, creatine monohydrate is micronized and consumed.
However, creatine monohydrate has its own disadvantages.
It is found to be not so effective when studied on the molecular level.
There is no penetration into the muscle cell.
Sinceit is hydrophilic, there is no penetration in the lipid layers.
It is dependant on other nutrients for energy transportation.
There is no efficient transportation through lipid since its semilipopholic
And creatine bloating is one of its major side effects.
Creatine Citrate:
Water solubility is one of the reasons for the popularity of Creatine Citrate. In simple words, when put in water, it dissolves readily and rapidly. Creatine citrate is a product of binding citric acid with creatine molecules. Theory states that, the combination of citric acid and creatine gives relatively greater muscle energy than citrine alone. However, it is not practically proved.
Disadvantages of Creatine Citrate:
Creatine is 40% les than it is found in monohydrate.
Creatine citrate is expensive when compared to creatine monohydrate.
Creatine Phosphate:
When creatine bonds with a phosphate molecule, it results in creatine phosphate. It acts as a source of adenosine triphosphate and gives more energy to sportsmen and athletes.
Disadvantages of Creatine Phosphate:
It is found to be less effective when compared to creatine monohydrate.
It is expensive.
Creatine Malate:
As the name suggests, when malic acid binds to creatine, it forms creatine malate. It is believed that malate has higher potential than monohydrate as it is necessary for creation of energy.
Creatine Ester:
It is called creatine ethyl ester formed by the binding of an ester molecule to creatine. This was first created in the medical center of University of Nebraska by mixing an acid with alcohol. It is said that this can permeate the cell membrane effectively.
What is Creatine Ethyl Ester?
Creatine Ethyl Ester (CEE) was introduced into the bodybuilding community and has shown significant promise. CEE is creatine monohydrate with an ester attached and is useful for power or strength training, increasing muscle mass or athletic performance. Creatine monohydrate was effective as well, except CEE is more easily absorbed by the body and is 30 to 40 times more functional than regular creatine monohydrate.
This requires some short explanation. CEE is much more soluble than traditional creatine products, which means that it transports to the muscles much faster and more effectively. Regular creatine monohydrate is generally absorbed poorly by the body, and the degree of its effectiveness is limited by the ability of the body's cells to absorb it. Its low solubility means the creatine user needs to take larger dosages to reach the desired effect. Creatine, in general, attracts water into the cells, and when the creatine monohydrate is not absorbed fully into the cells (such as is the case, usually) the unabsorbed creatine is stored outside the cells with the water and therefore causes what is known as “Creatine Bloat.” CEE is able to prevent this and is able to attract the bloating water into the muscle.
CEE also uses body fat more effectively, because of the ester attached. Ester is found in the fat tissue of animals, and this is what makes CEE so significant and beneficial. This is because the creatine utilizes lipids to permeate the cell wall and the esterification of substances increases their lipopholic abilities - meaning that CEE is able to infuse the cell walls and provide maximum benefits to the muscles much more easier than normal creatine monohydrate. Monohydrate is only semi-lipopholic, and therefore is not able to use fat effectively or permeate the cell wall as well as CEE. This is what is meant by the body cells not absorbing creating monohydrate easily and resulting in a larger intake of creatine needed. Because of the increased bioavailability and stability that CEE provides, the creatine does a better job of maintaining muscle concentrations over a much longer period.
Therefore, Creatine Ethyl Ester is required in lower dosages, without a need to 'load up.' Even with the lower dosages, it has a higher effectiveness and is also beneficial for people of all ages or even those with certain illnesses. Some people have found that they are non-respondent to normal creatine monohydrate, but very responsive to CEE. Multiple Sclerosis patients, as an example, have often been found to be non-respondent to creatine, but because of the absorption qualities with CEE that perhaps may change. As mentioned here, there are also no known side effects to CEE, such as the bloating effect that can occur with normal creatine monohydrate. Therefore CEE provides a solid appearance to muscles and no water retention. The advantages of Creatine Ethyl Ester are obvious, and is highly recommended especially for those who are looking to gain muscle mass, loose body fat, improve their muscle fiber recovery and their metabolism, or just
(Info thanks to Creatine.org) |
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