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While creatine is often included in pre-workout supplements, the amount in most products may not always be sufficient enough to fully experience its benefits. In some cases, you may find that additional supplementation is necessary to optimize your creatine levels and maximize its effectiveness.
Let’s take a look at the different types of creatine that are available and how much you should be taking to maximize your results in the gym.
Creatine is for Everyone!
What Are The Different Types of Creatine?
Below is a simple breakdown of the differences between the two most common compounds:
- Creatine: Synthesized by the body from amino acids, creatine is a naturally occurring compound found in small amounts in foods like meat and fish. It plays a crucial role in regenerating ATP (adenosine triphosphate), the energy that influences metabolism and helps with short bursts of high-intensity exercise.
- Creatine Monohydrate: Creatine monohydrate is the most common and well-researched form of creatine supplement. It consists of creatine combined with a water molecule (monohydrate), which helps with optimizing cellular absorption. It is widely used by athletes and fitness enthusiasts to enhance performance, strength, and muscle growth.
As for other types of creatine molecules, there are several variations available on the market. Some of the most common ones include:
- Creatine Ethyl Ester (CEE)
- Creatine HCl (Creatine Hydrochloride)
- Buffered Creatine
These alternative forms of creatine may offer certain advantages in terms of solubility, absorption, or reduced side effects. Nevertheless, creatine monohydrate stands out as the most extensively researched, and commonly used supplement among athletes, facilitating notable enhancements in both athletic performance and muscle growth.
how much Should You take?
A common recommendation for creatine supplementation is to start with a loading phase of around 20 grams per day (divided into four doses of 5 grams each) for about 5-7 days, followed by a maintenance phase of 3-5 grams per day thereafter. However, some individuals, including vegans and those with larger body mass, might opt for higher doses during both the loading and maintenance phases to compensate for potential lower baseline levels.
The recommended creatine dosage for vegans is generally similar to that for non-vegans. However, because creatine is naturally found in animal products like meat and fish, vegans may have lower baseline levels of creatine in their bodies. Therefore, some research suggests that vegans might benefit from slightly higher doses to achieve optimal levels.
Creatine Calculator: Calculate Your Dosage Here
Our Top Creatine Supplements
Nutricost: Creatine Monohydrate Micronized Powder
$
| Pros | Cons |
|---|---|
| $1.18 – $1.33 / oz. | No Flavor |
| Up to 200 Servings | |
| GMP Cirtified |
High-Quality Micronized Creatine Monohydrate. An ultra premium quality product at a fraction of the cost of many other brands.
BulkSupplements: Creatine Monohydrate Powder
$
| Pros | Cons |
|---|---|
| $0.94 – $3.10 / oz. | Metalic Flavor |
| Up to 200 Servings | |
| GMP Cirtified |
Take this pure & unflavored Creatine Monohydrate powder daily to support your workouts.
Optimum Nutrition Creatine Powder
$$
| Pros | Cons |
|---|---|
| $1.69 – $1.97 / oz. | No Flavor |
| Up to 400 Servings | |
| Banned Substance Tested |
Maximum potency supports muscle size, strength, and power.
THORNE Creatine – Creatine Monohydrate, Amino Acid Powder
$$$
| Pros |
|---|
| Gluten-Free |
| Dairy Free |
| NSF Certified For Sport |
| Cons |
|---|
| $2.50 / oz. |
| 90 Servings |
| No Flavor |
Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content.
Naked – Pure Creatine Monohydrate – 200 Servings
$$$
| Pros | Cons |
|---|---|
| $1.02 – $1.25 / oz. | No Flavor |
| 100 / 200 Servings | Not NSF Certified |
| No Additives |
100% Pure Micronized Creatine Monohydrate. Certified Vegan, Non-GMO, Soy Free, and Gluten Free.
Conclusion
While creatine is a commonly included ingredient in pre-workout supplements, the amounts found in such products may not always be sufficient for reaping its full benefits. To optimize creatine levels and maximize its effectiveness, additional supplementation may be necessary. Creatine monohydrate stands out as the most extensively researched form, offering notable enhancements in performance and muscle growth. When it comes to dosage, a daily intake ranging from 3 to 10 grams, adjusted for individual body size, is generally recommended. Ultimately, understanding the types of creatine available and determining the appropriate dosage can help athletes and fitness enthusiasts achieve their desired results in the gym
Sources
Body Building: https://www.bodybuilding.com/fun/creatine_calculator.htm
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