With so many different options available, deciding on the best type of creatine is a challenge to most athletes trying to uncover the benefits derived from its use. Considering that the most widely used form of the supplement, Creatine Monohydrate, is itself available in different forms, makes it even harder.But is there a ‘better’ or ‘best’ type of creatine monohydrate? Are they any different, apart from physical makeup? And what is Creatine Monohydrate to begin with?
Creatine Monohydrate is the most widely used supplement derived from the amino acid creatine. It is the purest form of creatine and is converted into creatine phosphate once it enters the body. Creatine phosphate (also referred to as CP) aids in the creation of ATP (adenosine phosphate) which is vital for the production of energy needed by muscles. While the body already has a natural store of creatine, this only lasts for about ten seconds once extra energy is needed. Supplementing therefore, increases the amount of creatine in the body and the length of time for energy to be used in the building of muscles.
There are three types of creatine monohydrates: liquid, capsules and powder. They are more or less the same thing. However, how the body responds to each is what makes the difference. The liquid version is the least popular of the three as reviewers have reported less noticeable benefits. Creatine pills/capsules are quite popular but in comparison, the powdered form is the most widely used. This is because each pill contains lower dosages which require more pills and therefore, works out to be more expensive. The powdered form, apart from being the least expensive is also touted to be the most effective by users.
Still, there has been a need among users for a more ‘advanced’ creatine monohydrate based on problems with the powder not dissolving properly in water and other liquids, while some required the added intake of sugar to increase its absorption.
“Pro's: Inexpensive. Works great. Con: Doesn't mix well. Be prepared for constant shaking and grit if you drink it with liquid. (Not that noticeable if you mix it in a protein shake),” noted one online reviewer, commenting on a creatine monohydrate powder.
To counter these hang-ups, a newer, micronized version of the powder has been developed. Micronized simply means that the powder has been processed into much finer particles, making it dissolve much easier and increasing the rate of absorption by the body by up to 20 times faster. Among the top creatine powders is Spartan Nutrition’s Micronized Creatine Monohydrate Powder which is unflavored and has no additives.
“Is it creatine? Yes. Mixable? Yes. Did I get exactly what I expected? Yes. That's 5 stars, in my book.”
That comment coming from Andrew Y, a reviewer commenting about his purchase of the product on Amazon.
Creatine Monohydrate Powder has proven to be the top creatine used by athletes, being the most widely used. The newer, micronized version has added just another choice for users of creatine to consider and choose from.