If you’re an active person or part of the athletic community, chances are high that you’ve tried—or at least heard of—creatine. Next to protein powderscreatine is one of the most widely used supplements to improve athletic performance and increase strength.
But you might be wondering, what exactly is creatine? Let’s look at what you’ll find inside a bottle of creatine, as well as my recommendation for the best type of creatine to support your athletic goals.
What is creatine?
While it is best known as a popular supplement, creatine is actually a natural compound in certain foods, such as meat and fish. It is also produced in your body from amino acids such as glycine, arginine and methionine. Your pancreas, liver and kidneys are primarily where creatine is synthesized.
On average, your body can produce about 1-2 grams of creatine per day. As for the creatine content of meat and fish, the amount is quite small. In fact, you would need to consume about 1 pound (16 ounces) of these foods to get 1-2 grams of creatine.
What is creatine good for?
When creatine is consumed or produced in your body, about 95% from this it is stored in your muscles as phosphocreatine. From there, it can be used as a quick source of energy for short bursts of high-intensity activity as well refresh your ATP stores (the primary energy for cells).
When you do high intensity activities, such as sprinting, jumping rope, or burpees, the energy demand may be greater than the rate at which your ATP stores are replenished. This is where creatine shines, providing that quick fuel and contributing to ATP storage.
In other words, when you supplement with creatine, you increase your muscle stores of phosphocreatine anywhere from 10-40%allowing your body to work at a higher intensity for a longer period of time.
That’s why so many athletes looking to increase high-intensity exercise capacity and lean body mass choose creatine. For that reasoncreatine is the safest and most effective dietary supplement currently available.
It is important to clarify that while supplemental creatine is useful for high-intensity workouts, it is not going to be extremely beneficial for endurance exercises like running long distances.
What is the best type of creatine?
When choosing a creatine supplement, know that there are different types. The most widely used and researched is creatine monohydrate, but other forms include creatine ethyl ester, buffered creatine, and creatine hydrochloride (creatine hcl).
They all work in a similar way, but each has its own distinct characteristics, such as how quickly they are absorbed. You can also generally find them in various forms, whether it’s a powder to mix with water, a chewable tablet, or capsules to take before a workout.
Here’s a more detailed breakdown of each type of creatine you might come across:
Creatine Monohydrate: This is a white, crystalline powder that is quickly absorbed and transported from your blood to your muscles to be used for energy. It usually has no smell or taste.
Creatine Ethyl Ester: This form has been chemically modified with an ethyl group in order to enhance its bioavailability. While it claims to be more effective than other forms of creatine, the evidence is mixed.
Buffered Creatine: Also called Kre-Alkalyn, this type of creatine has been pH adjusted to be less acidic compared to other forms, especially creatine monohydrate. It also claims to be more stable, better absorbed and has fewer potential side effects. Formulated creatine usually comes in capsules and powder.
Creatine hcl: This newer form of creatine has been modified to improve its solubility. The addition of hydrochloric acid is meant to help boost its absorption in your digestive system. Regarding creatine hcl vs. creatine monohydrate, this form is often recommended at a lower dose due to its supposed better absorption, but evidence for this is limited.
Creatine monohydrate has been around the longest and therefore has the most data on it benefits and effectiveness for athletic performance. Creatine hcl is the newest version and although promising, more research is needed.
At the end of the day, creatine monohydrate has proven to be the most effective form of supplementation. It is also the most affordable.
A resolution 2022 on the safety, cost, and effectiveness of various forms of creatine concluded that creatine monohydrate still comes out on top. The authors agree that there is not yet enough evidence to support the claims of other marketed forms, particularly when they are often priced higher than creatine monohydrate.
Final thoughts
Creatine is a safe and effective nutritional supplement used by countless athletes. It works best when your goal is to improve your high intensity exercise capacity and increase your lean body mass. When choosing one, I recommend creatine monohydrate as the best type of creatine.
Choose a product that has been independently tested for quality, safety and purity and bears the NSF Certified for Sport or Informed Sport seal. This ensures that what is written on the packaging is what is actually in the product, which is critical for athletes trying to avoid banned substances.
If you want more details on how to take creatine, check out this blog post. If you’re wondering if a creatine supplement makes sense for you or are looking for other sports nutrition guidance, earn a place on our waiting list for nutritional guidance.
