The best creatine for beginners – which one to choose?

People who are just starting their adventure with strength training, as well as other sports disciplines, very often wonder whether they should introduce supplements and nutrients in such cases, and if so, which ones to choose, what to focus on and what to invest in.

1. The best supplement for beginners
2. What is creatine?
3. The most popular types of creatine
4. What are the effects of creatine, what does creatine do?
5. What is the best creatine for beginners?

The best supplement for beginners

One of the most commonly used and recommended supplements for beginners is creatine. We often hear that creatine is the king of supplements – and indeed it is! However, the question often arises as to what type of creatine to buy and what benefits it offers.

What is creatine?

Creatine is a natural substance found in our bodies. It is produced by organs such as the liver, kidneys and brain. However, its main storage site is the muscles, which contain about 98% of the total creatine reserves.

We can also obtain this remarkable substance from food, e.g. by consuming large amounts of beef every day. However, the easiest way to replenish creatine is to start taking appropriate supplements in order to increase its natural reserves in the body.

The most popular types of creatine

There are many types of creatine available on the market, the most popular being:

• creatine monohydrate
• creatine malate
• crealkalin
• creatine orotate
• creatine citrate
• creatine hydrochloride

With such a wide range of products to choose from, it can be very difficult for a beginner to decide which supplement to invest in. The most popular form of creatine, chosen by most beginners as well as advanced users, is creatine monohydrate. It is one of the most thoroughly researched and simplest forms of creatine, as well as the most economical in terms of price.

The second most popular form is creatine malate, i.e. creatine enriched with malic acid, which reduces water retention in the body. This form is most often used by people who are very concerned about the aesthetics of their physique and are, for example, in the process of weight reduction, during which it is also worth using this preparation. The third choice is usually other esterified forms (HCL) or mixtures of different creatines. However, regardless of which creatine we choose, each of them is designed to improve exercise capacity.

What are the effects of creatine, what does creatine do?

What effects can we expect when using creatine:

• better stimulation of muscle protein synthesis, i.e. faster muscle tissue building
• anti-catabolic effect, i.e. protection against muscle tissue breakdown
• increased muscle strength
• increased muscle endurance
• increased energy
• increased lean body mass

What is the best creatine for beginners?

Each of the forms listed is good for beginners. Regardless of which form of creatine you choose, each of them is designed to promote increased muscle endurance and strength. As a highly ergogenic substance, it can significantly support any workout.

However, it is worth noting that it is very important to take the right amount of creatine, 5-10 g per day, as spontaneous and irregular use will not bring the same results as a well-thought-out and appropriately selected supplementation.