Get Upto 25% OFF on our online fitness training programENROLL NOWclosebtn
left headerbottom header

CREATINE MONOHYDRATE IS THE BEST FORM OF CREATINE- SAVE YOUR MONEY STUPID

Read in 5 mins
March 19, 2020
profile image
Akshay ChopraFounder - We R Stupid
Blog featured image

Creatine is probably the most famous ergogenic supplement used in sports and has tons of research supporting its effectiveness as well as safety. But whenever a supplement gets known, a lot of companies jump in and start offering fancier the same supplement in more fancy forms and with more attractive packaging. Creatine today comes in many forms. It started from the basic creatine monohydrate and is still the most exclusively used form. Then there are other forms like creatine ethyl ester, creatine magnesium chelate, creatine citrate, buffered creatine (Kre-Alkalyn), creatine hydrochloride, creatine pyruvate, creatine nitrate, etc. 

creatine monohydrate

Creatine monohydrate is the basic form used and is the gold standard in creatine use. As per Kamal Patel of examine.com, no form of creatine has proven to be more effective or potent than the good old creatine monohydrate.

The other forms and brands, provide the same or lesser effect than the good old creatine monohydrates. None have proven to have an edge over the basic creatine monohydrate form. The only difference is that the newer and fancier forms of creatine simply cost more, because of overhyped and false marketing. Creatine monohydrates, on the other hand, are one of the cheapest forms available. Being cheap doesn’t mean less effective and vice versa.

Creatine in micronized form is creatine that has been processed to reduce the particle size of the powder. Micronization may increase the solubility in water, but it doesn’t make it any more effective, neither is it better absorbed than the basic creatine monohydrate form.

  1. A 2009 study in the Journal of the International Society of Sports Nutrition, by a team of researchers led by M. Spillane, examined the effects of creatine ethyl ester, creatine monohydrate, and a placebo, during a seven-week weight training routine. It was seen that creatine ethyl ester was not more effective in improving body composition, muscle mass, strength, and power when compared to creatine monohydrates.
  2. A 2012 study in the Journal of the International Society of Sports Nutrition, by a team of researchers led by A.R. Jagim, tested 36 resistance-trained individuals and found that consuming buffered form of creatine has no advantage over-consuming the basic form of creatine monohydrate, in body composition, strength or anaerobic capacity.
  3. Some companies claim the liquid creatine to be better than powdered creatine. But this fact was proven false in the 2004 study in the Journal of Strength Conditioning Research, where 11 competitive male cyclists supplemented both forms of creatine and found that liquid creatine was actually less effective than the powdered creatine monohydrate form. In fact, certain studies have shown that creatine being in a liquid for a long time, starts to break down and gets less effective.
  4. Another 2004 study in the Journal of Strength and Conditioning Research, by J. T. Selsby and team, found no difference in strength increase between athletes taking creatine magnesium chelate as compared to creatine monohydrate, during pressing.
  5. In a 2007 study in the Journal of International Society of Sports Nutrition, by R. Jager and fellow researchers, gave six healthy subjects an equal dose of creatine monohydrate, creatine citrate, and creatine pyruvate, and found no difference in any of them over creatine monohydrate in terms of effect or absorption.

Kamal Patel suggests that creatine nitrate has no scientific evidence to support its superiority over monohydrates. Creatine hydrochloride, on the other hand, is negated by the stomach acid and turns into a basic creatine molecule.

So, don’t waste money and have the basic form of creatine monohydrate, irrespective of what your supplement dealer or the supplement company tells you.

Akshay Chopra

Akshay Chopra is a renowned fitness professional, a speaker , a writer and the owner of Indias research based platform, Werstupid. He has been transforming lives, and has addressed many a people with motivational words. Known as the Encyclopaedia of Fitness Industry, his knowledge is unparalleled.


Share this article:


Recommended Blogs

Misc

Wearable Technology In Fitness

WEARABLE TECHNOLOGY has been a popular trend since its launch, and opened a new segment for business, opportunities and paved the way for a new market altogether. This started as a trend and was mainly attracting the gym goers or the athletes, but it soon became one of the most common gadget that everyone wanted […]

Jinnie Gogia Chugh
7 Mins
Misc

Gym Bhej Do – Fit Ho Jaega

There is an absolutely ridiculous belief in India, and it has been ingrained in the minds of lot of adults. If a guy isn’t worth anything, whiling away his time, not amounting to anything in life, is living on his parents’ resources, and not ready to work for it, despite of all the efforts from […]

Akshay Chopra
4 Mins
Misc

HPV Vaccine- Awareness, Pros and Cons

WHAT IS HPV HPV or Human Papilloma Virus is the causative agent behind majority sexually acquired infections. More than 100 variants exist for HPV. Nearly 13 variants are known to be oncogenic. HPV 16 & 18 re responsible for around 70% cervical cancer cases. Few among them are known to cause benign lesions in the […]

Dr Kanika Chopra
6 Mins

Privacy | Terms of use

© All rights reserved.