Stop contemplating between different types of Creatine and read this Blog!!
What Type of Creatine Is Best?
This is where many people throw up their hands. With so many versions of creatine available to consumers — including creatine nitrate, gluconate, malate, ethyl ester, magnesium chelate, hydrochloride, and alpha ketoglutarate to name a few — deciding between them can easily become overwhelming. So allow us to narrow your choices: Dismiss anything that’s not labeled “creatine monohydrate.” It’s the most studied (and generally the least expensive) form of creatine, and nothing else has been proven more effective.
Studies show that even a single daily dose of 5 to 10 grams can produce significant results. To optimize your results, take 2 to 5 grams (most scoops are 5 grams) of creatine monohydrate 30 to 60 minutes before exercise, and then again within 30 minutes of completing your workout. If this isn’t doable, just take the entire 5 to 10 grams post-workout. Anabolic hormones, including insulin and growth hormone, are elevated after exercise, helping to drive more creatine into your cells. An additional 2 to 5 grams first thing in the morning on rest days will make sure your creatine tank remains topped off.
Need another reason to give creatine a try? Taking it may benefit your bones, according to Canadian researchers. In their study, postmenopausal women who added creatine to their training routine for one year lost 69 percent less bone than those who took a placebo. The reason: Creatine may activate bone-synthesizing cells called osteoblasts, say the researchers.
As with any supplement, consult your doctor before taking creatine — especially if you’re pregnant or have kidney problems. Your body breaks creatine down into a waste product called creatinine, which is processed in your kidneys and excreted in urine. That’s not a big challenge if your kidneys are healthy, but it can be if they aren’t.