Which creatine supplements should I buy?
Creatine is a supplement that is known to increase muscle strength, muscle mass and physical performance in sports. This is well documented by many studies with a solid methodological foundation. It is, however, that between 20 and 30% of the population are so-called non-responders. This means that creatine works about 70-80% of the population. On this basis, as well as taking into account that creatine may cause some unwanted side effects (water under the skin), several newer types of creatine seen the light. Although I call for the 2 - and 3-generation creatine. Promises of these types of creatine are many - but what the research says about these?
In a recent double-blind study, so one more on the effect of creatine monohydrate (the oldest and best known type), creatine ethyl ester (CEE) and placebo (mock pills - dextrose). The study was done on 30 untrained men aged 18-35 over 47 days (just under 7 weeks). They were divided into 3 groups (with 10 in each) and put on an exercise program. A series of measurements were done to analyze the full spectrum of effects.
The result is discouraging for creatine ethyl ester (CEE). The thesis concludes that CEE did not know any DeathAdder effect on strength or muscle creatine in the cell, compared to monohydrate and placebo. The other hand was registered significant increases in creatinine - a byproduct of creatine, which can be stressful on the kidneys.
There is also a paradox that although CEE group took 35-38 calories kg / body weight (as monohydrate group took 16.5 to 21 calories kg / body weight), there was no significant differences in outcome in favor CEE, rather the opposite!
Who has not learned that the newer types of creatine binds less water? This study confirms that creatine monohydrate binds most intracellular water (fluid in the muscle cell). This makes you look bigger and more muscled out. The total retention of water, however, looks to be similar in both groups.
The reduction in fat percentage as seen in the creatine monohydrate group can be attributed to the unbelievable low energy intake.
From this study, and the others that exist - it is highly probable that
Creatine monohydrate is clearly the best creatine supplement. In addition, there are often 50% cheaper in price.