The Best Type of Creatine?
One of the most frequent questions asked to us is “what is the best type of creatine?”. It’s a good question and it’s a question that does actually matter, but it’s also a question that is easily answered when you evaluate what it’s worth to you. Over the past decade we’ve been involved with the industry, we’ve seen at least a dozen different creatine forms touted to be the “Best Type of Creatine” and it’s difficult to decipher scientific data and a sales pitch to the consumer at times. So, here’s what you need to know.
Creatine Nitrate – This is monohydrate attached to a nitrate molecule. It is slightly more soluable than creatine
monohydrate (the benchmark) but doesn’t provide increased bio-availability.
Kre-Alkalyn – This product was busted years ago when they found that Kre-Alkalyn was actually no better than monohydrate, but it caused significantly less water retention due to it being underdosed in comparison. In order for you to take 5g of Kre-Alkalyn, you’d have to pay much more per serving than monohydrate.
Creatine Ethyl Ester – For a long time this was the “best type of creatine” but we know now it’s actually less effective than creatine monohydrate. That’s a no-go for us!
Creatine HCL – This creatine has been studied heavily after it make an uproar in the product “Con-Cret”, however since then there have been enough studies to show that the product is very similar as monohydrate, gram for gram, but it’s about 3x the price per serving.
Creatine Monohydrate – Proven as the most cost-effective and beneficial creatine on the market. While water retention can be higher with monohydrate, it seems to be because it’s the only one that is dosed correctly. Of course you’ll get less water retention with a serving of HCL because the serving is 1/5th the amount of creatine and doing 1/5th of what you want it to do. Monohydrate dosings change from 3-10g depending on bodyweight.
Creatine Magnapower – Magnesium attached creatines look promising but have limited scientific studies. Currently people are experiencing equal results with less water retention in unwanted areas.Creatine blends containing Magnapower or similar ingredients have had very good consumer reviews. If you’re going to try a new creatine, it’s this one – otherwise stick to monohydrate!