When it comes to supplements it can be difficult to know which type is the best to go for, everyone has their personal preferences and of course individual physiological differences play a part. What might work brilliantly for your friend may not have the same effect upon you. One of the most commonly used supplements is creatine; it is effective at releasing energy allowing you to train harder for longer. But how do you know the best creatine for you?
As with all supplements there are a number of forms of creatine available to consumers so picking the best creatine type for you can be tricky. Here are the main types available.
creatine monohydrate is the most commonly sold form of creatine on the market due to the fact it is tasteless and dissolves in water making it easy to take. There are also forms of creatine as creatine phosphate, creatine pyruvate and creatine citrate available on the market but may not be the best creatine form to take as they are not as effective as creatine monohydrate.
Other forms of creatine include creatine serum, sublingual creatine and effervescent creatine. All three of these forms of creatine claim to be more readily absorbed and the best creatine form to take, however creatine is not as stable when in a liquid form as powered form. Another form claiming to be the best creatine form available are creatine capsules but there are also reported to be less effective than the powdered form.
In recent years there has been a great deal of fuss made about creatine transport systems. These are made from creatine monohydrate and other ingredients and all, of course, claim to help maximise creatine uptake. Some of these containing creatine and simple carbohydrates to actually work but they tend to be very expensive. Over all it is cheaper to use the powdered form which is just as effective.