⭕️Creatine Monohydrate⭕️
🔹There have been over 1,000 studies that have been conducted which have shown that creatine monohydrate is the top supplement for exercise performance. Keep in mind, it will never proceed with a healthy diet or hard work in the gym but it helps.
🔹Besides creatine monohydrate, the other types of creatine on the market are:
🔸Creatine ethyl ester
🔸Creatine hydrochloride
🔸Buffered creatine
🔸Liquid creatine
🔸Creatine magnesium chelate
🔹While each of these forms has a handful of studies examining it, the information on the effects of these forms in humans is limited
🔹The information on the effects of these forms of creatine in humans are limited.
🔹The majority of the health and exercise benefits of taking creatine supplements have been demonstrated in studies using only the form of monohydrate.
🔹What they discovered in these studies were an increase in muscle gain, improved exercise performance and possible brain benefits.
🔹There is also evidence that this supplement can increase strength gains from a weight-training program by about 5–10%, on average.
🔹One experiment that I came across stated that monohydrate increases creatine content in the blood and muscles better than the other forms of creatine.
🔹Also it’s been reported that participants’ cycling performance increased by 10% when consumed monohydrate powder, but did not increase when they took liquid creatine.
🔹The bottom line is that creatine is one of the top effective supplements for exercise and performance. Several forms are available, but monohydrate is currently the best form that you can get.
Resources: https://pubmed.ncbi.nlm.nih.gov/28615996/
https://pubmed.ncbi.nlm.nih.gov/19228401/
musclehacking.org 