Creatine ranking

What is creatine?

Creatine, or β-methylguanidinoacetic acid, is an organic chemical compound that occurs naturally in the human body. Creatine can be found in organs such as the liver, kidneys and pancreas, but by far the largest amounts of this compound are found in skeletal muscle.

Creatine is made in the human body from amino acids. The compound stores high-energy phosphate groups in the form of phosphocreatine, which are transferred to ADP and form ATP - the main energy carrier in the human body. The role that creatine plays in energy production is particularly important for physically active and mentally active people.

Among other things, we can find creatine in animal products. It is most often found in fish and meat. Creatine supplementation, in turn, is very popular among athletes and people who practice sports regularly.

Sources of creatine

Creatine occurs naturally in food. The highest amounts of this compound can be found in fish and red meat. Unfortunately, the concentration of creatine in food is not very high, and the expected effects from the use of creatine can be achieved virtually only with the consumption of dietary supplements.

What are the forms of creatine?

Creatine comes in several forms. However, the research conducted so far does not indicate which of them is the best. So far, the most evidence confirming the effectiveness of the compound concerns creatine monohydrate.

Creatine monohydrate (pure creatine)

Because of its research-confirmed effectiveness and relatively low price, creatine monohydrate is the most commonly chosen, basic form of creatine. Monohydrate is a form of creatine bound to a water molecule. It shows high efficiency - supports muscles, improves performance, and accelerates recovery.

Creatine anhydrous

From classic creatine monohydrate, so-called creatine anhydrous is produced. It is formed by removing a water molecule from a compound. This process increases the amount of creatine in a dose of the product. In creatine monohydrate there is about 90% pure creatine, while in anhydrous creatine is 100%.

Creatine malate

Due to better bioavailability, many physically active people reach for creatine malate. The compound is very well tolerated by the digestive system. It consists of a creatine molecule that is enriched with malic acid (it is one creatine molecule with two or three molecules of malic acid). The use of creatine in the form of creatine malate reduces water retention in the body, so it doesn't make you feel bloated.

Creatine citrate

Creatine in this form is a combination of one creatine particle with citric acid, which promotes the absorption of creatine. Like creatine malate, citrate also accelerates the growth of lean muscle mass without the retention phenomenon that occurs after ingestion of creatine monohydrate.

Creatine pyruvate

Another form of creatine is creatine pyruvate, a combination of creatine and pyruvate. The compound is characterized by a wide spectrum of activity and excellent solubility.

Creatine hydrochloride

Creatine HCL is a highly concentrated form of creatine that is a combination of a creatine molecule and hydrochloric acid. It is highly concentrated and biologically stable. Distinguished by its good solubility and ability to reduce water retention. It is resistant to pH changes in the digestive tract.

Creatine phosphate

Creatine phosphate, also known as phosphocreatine, is the phosphorylated form of creatine. It is rarely found in dietary supplements.

Magnesium chelate of creatine

Creatine magnesium chelate is a patented form of creatine that combines magnesium and creatine molecules in a chelated form. This combination of molecules increases creatine bioavailability and stability. Magnesium regulates muscle function during training and reduces painful cramps.

Creatine nitrate

This form of creatine combining a creatine molecule and nitrates reduced to the form of nitric oxide shows good bioavailability. Because it stimulates the production of nitric oxide, it contributes to a greater muscle pump. Creatine nitrate is well soluble in water.

Creatine alfacetoglucarate

It is a combination of a creatine molecule with a alphacetoglutarate molecule. The compound has good stability and solubility in water.

Buffered creatine monohydrate

Kre-alkalyn, or buffered creatine monohydrate, is a patented form of creatine that does not cause water retention in the body. Kre-alkalyn is characterized by high bioavailability and effectiveness in supplementing creatine resources in muscle tissue.

Creatine ethyl ester

Creatine ethyl ester is creatine that has undergone an esterification process to increase its bioavailability and reduce the conversion of creatine to creatinine.

Creatine orotate

Creatine orotate is a combination of creatine and orotic acid. Thanks to this ingredient, creatine gains better bioavailability and is better absorbed by the body.

Creatine stack

In addition to individual types of creatine, a creatine matrix is very often used, which is a complex of several different forms of creatine along with substances that support its action. Creatine stacks are very often vitamins, minerals, natural herbal extracts and BCAA amino acids.

How does creatine work?

Creatine affects the renewal of ATP molecules, which are the body's energy carrier. Thanks to this ability, taking creatine makes us more strength and energy to perform. In addition, creatine has an anabolic effect - it stimulates protein synthesis.

Properties of creatine

Although creatine is mainly found in dietary supplements and preparations for physically active people, the benefits it can provide the body are very wide.

Physical support of the body

Among the main advantages of creatine are the increase in strength during physical training and the increase in muscle mass. Research on creatine confirms the effects of creatine supplementation. When combined with physical activity, creatine can increase lean muscle mass.

What's more, studies indicate that taking creatine can also affect the body's performance and endurance, as well as its recovery. Research indicates that creatine can promote glucose storage in the form of glycogen, which has implications for the renewal of expended energy during physical activity.

Mental support of the body

Although creatine is most often associated with support during exercise, its intake may have a beneficial effect on the cognitive abilities of the body. Creatine can help reduce mental fatigue, as well as support working memory. Such an effect can be seen in people who struggle with low levels of creatine in the body, such as the elderly or those on a vegetarian diet.

Creatine monohydrate, creatine malate, creatine citrate, or maybe creatine orotate? What form of creatine will work best for building muscle mass? The best studied form of this compound is still creatine monohydrate, and it is this form of creatine that has the most proven effects on health.

The best creatine for active people

The most common choice among sports people is creatine monohydrate, which provides the best value for money. Strength supplement OstroVit Creatine Monohydrate 300g is an effective and safe high-dose monohydrate supplement designed for athletes hoping to increase strength. The supplement is a mix of creatine with taurine and vitamin B6, which further support the body during exercise.

The best creatine in the form of creatine monohydrate is also the base of the OstroVit CGT supplement. This complex powder formula contains high quality creatine monohydrate, glutamine and taurine. This combination of creatine with other active ingredients contributes to increasing the anabolic response of the body, adds power during training, and supports the recovery process. The supplement will work well for people who are looking for a safe means of boosting and visibly maximizing the effects of exercise, including growth of muscle mass.

Your shopping cart is empty.

Creatine ranking - the best creatine in 2022