10 Apr
Different forms of creatine supplement
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In humans and other vertebrates nitrogenous organic acid which is produced by the body is used to supply energy to the muscle tissues and these compounds that transfer energy is called creatine. This is an organic compound obtained from three amino acids arginine, glycine and methionine. Supplements are also available which are used by body builders and sportspersons to boost the performance and strength. The consumption of these products works because, creatine is an energy source for skeletal muscles, by providing more amounts by using supplements, the performance of these skeletal muscles is boosted. It is the most popular performance enhancing supplement among bodybuilders and athletes.
The different types of creatine supplements available in market are:
1. monohydrate 2. citrate 3. malate 4. Ester
1. Monohydrate: When creatine (88%) is mixed with water (12%) it gives creatine monohydrate. The monohydrate supplement is crystallized and micronized to consume. This is the simplest form of the supplement available in the market. A scoop of thousand grams consists of 880 grams of monohydrate and 120 grams of water.
2. Citrate: This is obtained by treating creatine with citric acid. This dissolves in water easily. This solubility has made it very popular among body builders and athletes. It is told that this supplement’s absorption rate is more than any other form. There is no evidence of this.
3. Phosphate: When it is treated with phosphate molecule the resulting compound is creatine phosphate. This becomes the source for adenosine triphosphate and hence more strength and energy for sports persons.
4. Malate: When it is made to bind with maltic acid, the resulting compound is creatine malate. This is considered to be a superior form than any other type. There is no evidence this works better than others.
5. Ester: This is the latest supplement available. This is obtained by combining with an alcohol ethyl ester to from creatine ethyl ester. It is believed mixing with alcohol helps in better absorption and increased energy production.
There are few more products like effervescent and magnesium which are very less common. The purpose of creating different types is to increase the absorption level. More and more research is going on to study its usage and long term side effects which can occur. Till now no negative long term side effects have been observed in healthy individuals apart from increased muscle mass and strength!!!
