Big Body Building Tips

There are more than a few assorted forms of creatine to choose from. With so many options it’s tough to know which one to pick. I’ll address several forms and present my top choice.

Monohydrate (CM)

This is classic, pure, regular creatine. It’s the most studied, and most widely used form of creatine. Researchers have shown conclusively that it works.

Micronized (MCM)

MCM is simply normal creatine monohydrate that’s been ground into a fine powder. Here are the claims: -Mixes well with water. -Tiny particles, which means additional surface area and superior absorption. -Less gastrointestinal upset.

I use MCM. Most creatine you see in stores or online is micronized. There isn’t any studies demonstrating that micronizing creatine enhances its absorption, but it’s low-priced and does combine with water well.

I’ve heard anecdotal reports of less stomach upset compared to coarser kinds. You can imagine that a superfine powder would be less likely to distress your stomach than something coarse.

Ethyl Ester (CEE)

It’s creatine monohydrate with an ester attached. Here are the benefits touted by supporters: -Higher absorbtion speed. -Longer half life in the body, so more can be absorbed. -It’s cell permeable, so it passes into the cells more easily. -Doesn’t produce the puffiness you can get with loading monohydrate. -Requires a small dose.

In theory it may be improved, but the evidence isn’t there. Very few studies have been done on CEE. One that compared it to CM found that it was not as effective at maximizing muscle creatine levels, and improving body composition, strength, muscle mass, and power. Until studies shows greater benefit, I’m passing on CEE.

Tri-Creatine Malate (TCM)

TCM is monohydrate, with malic acid added. purported benefits: -The addition of malic acid helps supply energy for the body. -It’s more water soluble, resulting in less stomach distress. -It’s more bio-available, meaning it can be absorbed more easily. -Results in less puffiness.

As with CEE, TCM does not have any studies to support it’s claims. When I see the research, I’ll give it a try.

Kre Alkalyn (KA)

KA is monohydrate that has been prepared increase it’s pH. Scientists have known for a while that when you add creatine to a liquid, it begins to decompose into a waste product called creatinine. When the pH of the liquid is increased the break down of creatine slows down, and when you make the pH high enough it stops altogether.

Supporters of KA maintain that it’s high pH results in these benefits:

-Less creatine is changed to creatinine, so less is diminished. -Less water retention, preventing bloat.

I don’t trust their claims. They assert that KA has a pH of 12. To give you a reference point, a few a few items with similar pH’s.

11 – Ammonia 12 – Soapy Water 13 – Bleach, Oven Cleaner

Personally, I would not put any of those products in my body. Also, I do not accept that the high pH could come through the trip through your stomach. Stomach acid has a pH of 1, which should fairly efficaciously neutralize the pH level of KA.

There has been no studies showing that KA is any more potent than CM, so I’ll pass.

Liquid

Liquid is just CM in liquid form. Manufacturers state it’s absorbed faster and more completely.

I doubt it. As I said earlier, adding CM to liquid starts it’s decomposition into creatinine. When you purchase liquid creatine it’s been in the store for months or years, so you can speculate that a good deal of it has broken down. Studies of liquid products have discovered high levels of creatinine. No study has found it to be more effective. It’s also more pricey. Pass.

Other Forms

Companies try to add a lot of different things to their creatine to make their supplement stand out. That’s what all these variants come down to. Creatine monohydrate is cheap, and the market is flooded with the stuff. Companies want to make more money, so they add things to their own products, say they are improved, and charge more. Here are a few other things manufacturers add to their creatine:

Protein -Protein isn’t bad, but I would not buy a creatine product with it. You want to be able to control your intake of CM and protein independently, so having them both blended together doesn’t work.

Nitric oxide -Just like protein. I would use it in a seperate product, so I could control the amount of each.

Sugars -Basically filler. If you don’t enjoy the way it tastes, simply add a little sugar of your own when you’re mixing the creatine with water. By the way, CM scarcely has a taste.

Flavorings -Creatine doesn’t taste like much. You don’t need flavorings.

Caffeine -Drink a little coffee or tea if you need caffeine. Again, you want to be able to control your amounts of caffeine and CM individually.

My Recommendation

Based on my research and personal experience, I recommend micronized creatine monohydrate. It’s a trusted, well researched product that’s affordable and simple to find. What more could you ask for?

Check out my website for additional information on creatine basics and creatine myths.

Related posts:

1. Advice On Choosing A Creatine Supplement
2. Rules To Follow When Taking Creatine
3. More Benefits To Taking Creatine
4. Creatine And It’s Potential Side Effects
5. Creatine Supplement Reviews – what exactly should I buy?
6. Creatine Benefits For You
7. Why Use Creatine As a Bodybuilding Supplement?
8. Pros And Cons Regarding Creatine
9. Choosing the right supplement is essential
10. Knowing More Concerning Creatine product