The first choice of creatine is: purity! Purity is the core vitality of creatine. Generally, the purity of creatine sold in the market is above 99.9%. If the purity of creatine is low, most of it contains impurities, which has a bad influence on the metabolism of renal function.
Creatine is usually provided in powder form, but it can also be provided in liquid, tablet, capsule, energy bar, fruit-flavored chewing candy, mixed drinks and other preparations. Compared with capsules and tablets sold in the market, creatine powder has finer molecules and faster absorption rate under the same purity.
Second, how to choose the type of creatine
Creatine in the market mainly includes: creatine monohydrate, compound creatine, carrier creatine and creatine hydrochloride. Which is the most worth buying?
1, creatine monohydrate
The most recommended, widely used and recognized creatine type is creatine monohydrate. It is called this name because the crystal molecule of creatine is a chemical substance C4H9N3O2_H2O formed by the combination of a creatine molecule and a water molecule, so it is called creatine monohydrate.
As the most classic creatine product, it is also a long-lasting fitness and nutritional supplement for so many years. Now the pure creatine powder on the market is creatine monohydrate. Creatine monohydrate, as the purest creatine product, compared with other creatine products, although there are not many rhetoric, it gives the most valuable components, and as a crystal that can be well dissolved in water, it has high bioavailability without worrying too much about solubility. The purity of creatine monohydrate also reaches 99.9%, which can meet the ATP synthesis rate when the body needs exercise, thus promoting the quality and texture of muscles. Moreover, from the price point of view, creatine monohydrate is more attractive than other creatine products, and you can get good results without spending more money.
2. Creatine hydrochloride
Creatine hydrochloride is said to be completely superior to creatine monohydrate at the beginning of marketing, which is more convenient to use and has higher purity. But in fact, it only upgraded the traditional creatine monohydrate technically, and the effective ingredients are essentially the same, but the price has doubled, which is nothing more than IQ tax.
3. Compound creatine
The types and specific components of compound creatine will be relatively complicated. Some compound creatines are called compound creatine by mixing creatine monohydrate with creatine hydrochloride, and more products will choose to mix creatine with some sugars such as glucose, because studies show that when creatine is taken together with mixed sugars mainly containing oligosaccharides, the absorption efficiency of creatine can be improved, so many compound creatines will mix creatine with sugars according to this point. Sometimes products such as amino acids and even caffeine are added. However, it's a bit like mixing protein powder and carbohydrates to become muscle-building powder. Some of the extra price you paid is not really worth it. You can simply mix creatine with sugary drinks or glucose powder to get most of the effects promoted by compound creatine.
4. Creatine compound and carrier creatine
These are also some improved versions of creatine products produced by many manufacturers. Whether it is a mixture of various creatines or a creatine compound derived from creatine monohydrate, it will be promoted as better effect, faster dissolution and faster absorption, and sometimes they will add many new nutritional enhancers, such as phosphate. However, it is the creatine molecule itself that ultimately makes the product effective.
Most products of compound creatine or creatine monohydrate will be advertised as better than traditional creatine, but the fact is that this is basically exaggerated. No matter what ingredients they are mixed with creatine, the most important fundamental function of creatine intake is to let the body absorb and utilize those creatine molecules, so we just need to focus on this and choose products. Of course, if you have your favorite products, such as design or taste, then it is no problem to choose other creatine products, but there is no need to expect better results.