Creatine phosphate can be a serious competitor to protein. These two supplements are the most sought after by athletes. Find out how to gain up to 10 kg of muscle? Today, the best-selling form of creatine is monohydrate. It is also used in all the latest research. Monohydrate has the highest amount of creatine compared to other formulas and is highly soluble in water.
At the same time, it is not the only form of creatine. Let's see what about creatine phosphate or creatine citrate. It should be said right away that creatine phosphate can hardly be called the optimal way to deliver the substance to the muscles. Now scientists have abandoned the use of this form in their studies, as no erogenous and anabolic effects were found.
Creatine phosphate is an active substance molecule to which a phosphate group is added. This significantly increases the weight of the molecules, which leads to a decrease in the content of creatine in it. It should also be said that the production technology of this form is quite large, which also affects the price of the final product. A couple of years ago, many scientists believed that creatine citrate could surpass monohydrate in popularity. Citrate dissolves better in water, but contains almost two times less active component. This fact, of course, outweighs the solubility advantage. Thus, we can say that monohydrate is the most effective form of creatine today.
Is creatine safe?
Immediately I want to calm everyone down - even in those doses used by athletes, creatine is completely safe. There have already been enough studies to be able to speak about it with complete confidence. Let's also say that creatine does not belong to the group of steroid substances and can be legally used by athletes.
Scientists are actively experimenting with the use of creatine in combination with other substances. So Dr. Paul Greenhoff was able to find out that insulin can increase the body's sensitivity to creatine. This has been shown when carbohydrates are used in combination with creatine. Now we can say that very excellent results can be obtained using 5 grams of creatine monohydrate and 35 grams of dextrose.
To enhance the effectiveness, taurine and several phosphate compounds were then added to this combination. The resulting mixture was named Phosphagen HPtm. Almost the same drug can be obtained by dissolving creatine in grape juice, but the cost of Phosphagen HPtm turned out to be lower. We can confidently say that Phosphagen HPtm is the best creatine product available today.
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