There’s confusion out there regarding creatine supplements, and rightly so. There are several types of creatine supplements on the market, including creatine monohydrate, ethyl ester, micronized creatine, tri-creatine malate and more. Creatine monohydrate is the first and most widely studied type of creatine supplement, according to Dennis Ashford of "Muscle and Strength." Creatine phosphate isn’t a supplement at all; it’s actually the stored form of creatine in your body. Check with your doctor before taking creatine supplements, because they’re not right for everyone.
Creatine Monohydrate
Creatine monohydrate is available as a powder, pill or liquid. The main difference between this type of creatine and others is on the molecular level. Its molecular structure consists of a hydrogen and water molecule bound together. Creatine monohydrate supplements work by increasing the amount of creatine stored in your muscle tissue. This benefits strength-training athletes by increasing the amount of stored energy contained within muscle tissue. During short bouts of explosive exercise, such as lifting weights, this helps increase the number of repetitions and sets you can complete.
Creatine Phosphate
Creatine phosphate, also called phosphocreatine, is the form of creatine once it’s stored in your muscle tissue. Your body can only store a certain amount of creatine at a time, called the saturation point. Research has shown 20 to 25 grams of creatine supplements per day for up to seven consecutive days is optimal for most people trying to reach this saturation point. Your body uses up creatine phosphate during vigorous exercise.
Efficacy
Creatine can help increase strength and size in resistance-trained athletes. This is according to a 1999 review published in the “Journal of American Pharmaceuticals Association,” which also added that aerobically trained athletes don’t benefit from creatine supplements. The efficacy of creatine supplements varies from person to person, and the University of Maryland Medical Center (UMMC) states that people over the age of 60 do not seem to benefit from creatine supplements in terms of increasing muscle size and strength.
Considerations
Creatine is not for everyone, including those with kidney disease, high blood pressure or liver disease. If you don’t exercise at a high intensity on a regular basis, creatine may not provide any benefit. Your body can produce its own creatine at about 1 to 2 grams per day, which is enough for the average person. You also obtain creatine in your diet when eating meats and seafood. So, only consider taking creatine supplements after discussing it with your doctor and developing a complementary exercise strategy.
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