What is the best form of creatine?

Choosing the right creatine for your cycle is key to its success. Although the different forms work similarly, adding an active substance allows you to reap additional benefits that will translate into the final effect of supplementation. Which forms of creatine should you choose? What are the three best ones on the market?

1. The effects of creatine
2. Which forms are currently the most effective?

The effects of creatine

The effects of creatine are currently the best legal support for athletes, contributing to a significant improvement in training parameters and affecting body composition. Creatine supplementation can be used during muscle mass, strength and endurance building, as well as during weight loss or in sports not strictly related to physique, such as combat sports. Its action is universal, and training and nutritional strategy will determine the direction of the supplement's action.

The main mechanisms of action of creatine are:

• energy storage in the form of creatine phosphate
• increased glycogen storage
• influence on the amount of sarcoplasm, which is related to the concept of sarcoplasmic hypertrophy, i.e. an increase in cell volume
• improvement of the cortisol-testosterone ratio
• accelerated transport of hydrogen ions
• faster regeneration
• inhibitory effect on myostatin activity.

Which forms are currently the most effective?

1. Creatine hydrochloride

This is undoubtedly the number one form of creatine in terms of bioavailability. Creatine HCL does not require large doses, and 2-3 g per day is sufficient for an effective cycle. Currently, creatine hydrochloride-based products are affordable, and choosing this type of supplementation no longer puts a significant strain on your wallet.

This is definitely the best option if you experience discomfort after using creatine in its classic monohydrate form. Creatine HCL is quickly absorbed and does not burden the digestive system, so it should be the right choice if you have a ‘sensitive’ stomach. The hydrochloride cycle is highly effective, meeting the requirements of everyone who uses the preparation.

2. Creatine monohydrate

Number two in our article is the classic mono. There is no doubt that it always works. The basic form of creatine is characterised by the fact that it has no additives in its molecule, so we can attribute its active effect to the action of creatine itself.

Many people, even those with extensive supplementation experience, return to monohydrate-based products because they are inexpensive and effective. Due to the fact that there is no visible difference between the £100 form and the one that costs £3-4 for a 500 g package, people who train return to the classic base.

3. Magnesium creatine chelate

The third form is magnesium creatine chelate, which is a combination of monohydrate and magnesium in the form of a chelate. This molecule utilises the synergy between creatine and magnesium, which affects, among other things, the functioning of the nervous system and muscle tissue. People using this type of form reported slightly different sensations than when using classic mono, which translated into improved cycle efficiency. Magnesium affects a number of mechanisms in our metabolism, which should significantly improve the effectiveness of the monohydrate itself.

The cost of this type of creatine supplementation is not the cheapest, but it is worth considering that with a cycle of this type of product, there is no need to additionally use magnesium in the form of ZMA or another supplement, if you were taking one.