Creatine is known to be one of the best and most effective supplements in the world. It is also one of the bestselling supplements because it is known to work, and well! Many forms of it are on the market, although it has typically been used in a monohydrate form- different types of ceratine actually reach muscle groups in different ways. When you combine different forms, you will get different results. Get creative and find out the best ways to take the creatine supplements for optimal results.
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Blending Creatine to Get the Best Results
The most effective supplement in the world is getting even better
Creatine is a bestseller because it works like crazy. And although its monohydrate form has historically been the most popular version, several other forms are now on the market. You can’t question the effectiveness of creatine monohydrate, but these other types of creatine hit your muscles in different ways. The idea, then, is to combine various forms of it for optimal results—the approach numerous supplement companies are now taking.
CREATINE MONOHYDRATE
The majority of creatine studies involve monohydrate. Its efficacy is second to none, which is why it’s arguably the most popular supplement in history. Monohydrate boosts muscular size, strength, power, and endurance—and it’s all supported by years of scientific research.
CREATINE ALPHA-KETOGLUTARATE (AKG)
This form is simply creatine attached to alpha-ketoglutarate. The attachment may enhance creatine’s absorption into the body, increasing the amount that gets into your muscles and leading to faster gains in size and strength.
CREATINE CITRATE
Formed when creatine molecules attach to citric acid—an intermediate of the Krebs Cycle (the metabolic pathway that produces aerobic energy within your cells)—creatine citrate may supply your muscles with greater energy than other creatine forms. The citrate also allows it to dissolve better when mixed with water.
What is the best Creatine and why? Dangers, myths and more.
What is The Best Creatine Product?
With so many creatine products available today, how do you choose which one is best? Which product will deliver results at an affordable price?
First off, you will want to make sure that yout creatine product actually contains a significant amount of creatine, as you need a minimum of 3-5g daily to see significant results from creatine. Many creatine products hide the creatine in a proprietary blend so you don’t know exactly how much you are getting. If your creatine product lists creatine near last on the list of a proprietary blend totalling only 5g, there’s probably not much creatine in the product! We suggest moving on to a different product that you KNOW has at least 3g of creatine in it.
Once you have determined that your product does indeed contain a minimum of 3-5g of creatine, you need to look at the types of creatine included. Any good creatine product will either include or be entirely comprised of creatine monohydrate. This form of creatine has the most scientific evidence backing its benefits by a long shot and also has a huge body of anecdotal evidence supporting its use to boost muscle size and performance. One of the common broscience myths you may have had people tell you is that creatine monohydrate will bloat you. The truth is that the “bloating” is largely overblown and you will probably not even notice it unless you are using an excessive amount of 20g or more daily.
Besides creatine monohydrate, good creatine blends will also include other forms of creatine such as creatine magnesium chelate, creatine ethyl ester, and creatine malate. Some forms of creatine are absorbed through different pathways and taking a blend of creatine types rather than only creatine monohydrate may lead to greater creatine saturation of the muscles. There are, however, some forms of creatine to watch out for. Some forms of creatine such as creatine decanoate offer no real advantage over other forms of creatine. Another “type” of creatine that is being bantered around these days is being called tricreatine malate but it does not even exist! This is usually just creatine monohydrate and malic acid mixed together which is NOT what you want! Dicreatine malate, however, does exist and is a valid form of creatine to use in a formula.
So if your formula has at least 3-5g creatine and contains multiple forms including monohydrate…what else do you need? Many formulas add carbohydrates such as dextrose or waxy maize to increase creatine uptake into the muscle. This type of product will also sometimes contain ingredients to increase insulin sensitivity such as momordica to further drive carbs and creatine into the muscle. Products containing these insulin mimickers should only be taken after working out, because if they are taken before working out the user may experience low blood sugar levels during their workout resulting in decreased performance.
There are many many creatine products available on the market today and in the end the best creatine product is one that delivers a sufficient amount of a either creatine mono or a blend of effective forms of creatine along with the nutrients needed to enhance uptake in the muscle. Again, the best creatine is the one that simply gives you enough, 3-5g per serving. At Mind and Muscle we have a large variety of high quality creatine products that meet the standards of the “best creatine” at unbeatable prices!
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Are you ready to blend your creatine for better results? There are a few basics when it comes to mixing creatine supplements for the best outcome.
Most of the creatine studies include monohydrate- which is the most popular versions of this supplement. It is the most effective version of creatine and boosts the size of muscles, strength, power, and stamina- results that are back by scientific evidence. AKG, or Alpha-Ketoglutarate is a form of creatine that may help to enhance the absorption of creatine by the body. By increasing absorption, you are also increasing the amount that actually gets to your muscles, and quicker. When you increase the amount that actually reaches your muscles, you will decrease the time it takes to build bigger and stronger muscles. Creatine citrate is formed when creatine molecules attach to citric acid, which is a part of the Krebs Cycle. Creatine citrate supplies muscles with more energy that other forms of creatine, it also allows it to dissolve better in water.
So, all of these different forms have their benefits- now creating the correct mixture is the tricky part. Many products have already done the math for you. Beast Creatine contains a mixture of creatine AKG, creatine monohydrate, and other forms of creatine- just not creatine citrate. Universal Torrent, SizeOn Maximum Peroformance, Muscle Pharm Creatine uses creatine monohydrate and other forms. Beyond Raw Rebuilt Mass is a good product that has all three popular creatine forms plus other forms.
What’s your choice for creatine supplements? Do you use one form, or a blend or different ones?
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