5 reasons why creatine monohydrate is the best

Creatine has been studied extensively as a dietary supplement for many years.

In fact, more than 1,000 studies have been conducted, which have shown that creatine is an important complement to exercise performance (1).

Almost all used the same form of the supplement: creatine monohydrate.

In addition, most scientists who study supplements believe that monohydrate is the best way. Here are five reasons supported by the science of why this form is the best.

1. has the best safety record

Many studies have shown that creatine monohydrate is very safe to consume.

The International Society of Sports Nutrition recently concluded: "There is no convincing scientific evidence that the short- or long-term use of creatine monohydrate has detrimental effects" (1).

Studies have reported that consumption of monohydrate for two to five years seems to be safe, with no documented adverse effects (2, 3 4).

This supplement also seems to be safe at higher doses. Although a typical daily dose is 3 to 5 grams, people have taken doses of up to 30 grams per day for up to five years without having reported safety problems (1).

The only common side effect is weight gain (1, 5, 6).

However, this should not be seen as a bad thing. Creatine increases the water content of muscle cells and can also help increase muscle mass (1, 7, 8).

Any weight gain you may experience as a result of using this supplement is due to an increase in water or muscle, not fat.

Although forms of creatine that are not monohydrate can also be safe to consume, there is very little scientific evidence to confirm this.

Summary: A large number of studies have confirmed that creatine monohydrate is safe to consume. There is much more safety information for this form of the supplement than any other form.

2. It has the most scientific support

The vast majority of the more than 1,000 creatine studies have used the monohydrate form.

In addition to this form, the other main forms of creatine in the market are:

  • Creatine Ethyl Ester

  • Creatine hydrochloride

  • Buffered Creatine

  • Liquid creatine

  • Magnesium chelate creatine

Although each of these forms has a handful of studies that examine it, information on the effects of these forms on humans is limited (9, 10, 11, 12).

Almost all of the health and exercise benefits of taking creatine supplements have been shown in studies with monohydrate (1, 7, 13, 14).

These benefits include increased muscle, better performance in exercise and possible benefits for the brain (1, 15, 16).

Studies have shown that this supplement can increase the strength gains of a weight training program by 5-10%, on average (13, 14, 15).

In addition, a major review of dietary supplements found that creatine monohydrate was the most effective for muscle gain (8).

Summary: Several forms of creatine are used in supplements. However, most of the known benefits can be attributed to creatine monohydrate, since most studies have used this form.

3. Improves exercise performance equal to or better than other forms

Creatine monohydrate exerts a variety of effects on health and exercise performance, including increased strength, power, and muscle mass (1, 7, 13, 14).

Several studies have compared monohydrate and other forms for their effects on exercise performance.

Creatine monohydrate appears to be better than ethyl ester and liquid forms of creatine (9, 11, 17).

One study found that monohydrate increases the content of creatine in the blood and muscles better than the ethyl ester form (9).

Another study reported that participants' cycling performance increased by 10% when they took a monohydrate powder, but did not increase when they took liquid creatine (11).

However, some small initial studies have suggested that the buffered forms and magnesium chelate of creatine may be as effective as monohydrate in improving exercise performance (10, 12).

Specifically, these shapes can be equally effective in increasing bench press force and power production during the cycle (10).

No suitable study has compared the forms of monohydrate and hydrochloride.

In general, there simply is not enough scientific evidence to conclude that you should take any form of creatine that is not monohydrate.

While some new forms may be promising, the amount of evidence of monohydrate is far more impressive than the evidence of all other forms.

Summary: Creatine monohydrate is more effective than liquid and ethyl ester forms in improving exercise performance. It is also at least as effective as magnesium chelate and buffered forms.

4. It is the easiest to find

Some new forms of creatine are only available in multi-ingredient products, such as pre-workout supplements.

If you buy these, you will pay for a handful of other supplements besides what you really want.

In addition, these other ingredients are often unnecessary and do not have the same scientific support as creatine (18, 19).

Other forms of creatine, such as hydrochloride and ethyl ester, can be purchased as an individual ingredient.

However, these are only available in a small number of sellers online or in stores.

On the other hand, the monohydrate form is easy to buy as a single ingredient.

With a quick online search, you will find many options to buy creatine monohydrate without any other added ingredient.

Summary: Monohydrate is the easiest way to find creatine as an individual ingredient. It is available in numerous sellers and online stores.

5. It is the cheapest

Not only is monohydrate the easiest way to find creatine as a single ingredient, it is also the cheapest.

There are some possible reasons why

Since monohydrate has been available for longer than other forms of creatine, it may be cheaper to produce.

In addition, since many companies make this form of the supplement, there is more competition to keep prices low.

You can buy 2.2 pounds (1 kg) of monohydrate for approximately $ 20 USD. If you take a standard dose of 3 to 5 grams per day, this amount will last from 200 to 330 days.

The same size of creatine hydrochloride or ethyl ester forms is approximately $ 30-35 USD, or more.

Other newer forms of this supplement are often impossible to buy as an individual ingredient.

Summary: Currently, monohydrate is the cheapest form of creatine to buy. Other forms are more expensive or difficult to find as a single ingredient.

The bottom line

Creatine is one of the most effective supplements for exercise. There are several types available, but monohydrate is currently the best form.

It has the best safety record, the most scientific support and is at least as effective as any other form in the market. It is also widely available and generally has the lowest price.

In general, it is clear that creatine monohydrate is the best form you can take.

Reference: https: //www.healthline.com/nutrition/creatine-monohydrate-is-best


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