In the short-term, creatine has been shown to increase muscle size and strength and improve athletic performance. When taken as a supplement, it is typically taken in doses of 3-5 grams daily and can be effective within the first week of use. However, some people may experience side effects such as bloating, nausea, and diarrhea, although these are generally mild and temporary.
In the long term, the effects of creatine on resistance training are less clear. While some studies have suggested that it may help to maintain muscle size and strength, other research has found no significant difference between people who take creatine and those who do not. It is also important to note that long-term use of creatine may be associated with some potential risks, including kidney damage, dehydration, and muscle cramping.
Overall, it is essential to carefully consider the potential risks and benefits of using creatine as a supplement for resistance training. While it may be effective in the short term, it is still being determined whether it provides any long-term benefits, and its safety for long-term use still needs to be fully understood. Therefore, consult with a healthcare professional before starting any new supplement regimen.
Forms of creatine available on the market
Several forms of creatine are available on the market, each with its unique characteristics and potential benefits.
Creatine Monohydrate
The most common form is creatine monohydrate, which is the most extensively studied form of the supplement. Creatine monohydrate is known for its high bioavailability and is effective in increasing muscle strength and size when taken in doses of 3-5 grams per day.
I'm using Creatine Monohydrate, and it works great for me.
CEE (creatine ethyl ester)
Another form of creatine is creatine ethyl ester or CEE. CEE is more soluble and absorbable than creatine monohydrate, which makes it more effective at higher doses. However, research on CEE is limited, and there is currently no evidence to suggest that it is more effective than creatine monohydrate.
HCL (Creatine hydrochloride)
Creatine hydrochloride, or HCL, is another supplement claimed to be more stable and accessible to digest than creatine monohydrate. However, like CEE, there is limited research on creatine HCL and no evidence to support its superiority to creatine monohydrate.
NO3-T (Creatine nitrate)
Creatine nitrate, or NO3-T, is a form of creatine bound to nitrate ions. This supplement is thought to be more soluble and absorbable than creatine monohydrate, which may make it more effective at lower doses. However, like the other forms of creatine mentioned above, there is limited research on creatine nitrate, and it needs to be clarified if it is more effective than creatine monohydrate.
In conclusion, while several forms of creatine are available on the market, the most extensively studied and effective form is still considered to be creatine monohydrate. It is important to note that the effects of creatine supplementation may vary from person to person, and it is always best to consult with a healthcare professional before starting any new supplement regimen.