Today, a high percentage of the population exercises frequently, in many cases in the gym. Among those who do, many have the sole objective of losing weight and keeping in line, but others also want to develop their muscle mass by gaining definition and power.

In this sense, a whole range of nutritional supplements and other substances have been born and have become popular which facilitate this task, increasing the level of energy and facilitating muscle development. Some of them are natural, such as creatine. This substance has been and continues to be very popular in the world of sport. There are a lot of different types of creatine , so in this article we will pick up some of the most popular ones.

What is creatine?

Creatine is a substance of protein origin, a nitrogenous acid naturally present in our bodies and those of other animals. It can be found in the muscles, where it contributes to the synthesis of ATP (a molecule used by our cells to obtain energy).

On the other hand, l a creatine therefore facilitates mobility and muscle tone by helping to generate energy, making the subject more resistant to fatigue and recovering sooner. The consequence is that muscle performance will improve, allowing for more exercise in less time. Muscle mass also increases, although this is largely due to increased water consumption and retention by the muscles.

These facts have caused it to be widely studied and used in the field of sport, being an ergogenic and a natural anabolic that can be easily acquired as a supplement in dietetic and sport shops. It allows not only a better performance, but also a better and faster recovery after intense exercises (especially anaerobic ones). Despite this, it is not a steroid and its use is not prohibited in competition.

Besides being part of our body and being able to be used as a dietary supplement, it is also possible to incorporate it into our body by consuming meat and fish (for example, herring has a considerable amount).

Are there any precautions to be taken in its consumption?

Creatine is generally considered to be a safe substance without serious side effects . However, excessive doses may end up causing kidney problems.

It can also lead to dehydration due to water consumption by the muscles or digestive problems. If it is used, it is necessary to regulate the doses and to consume abundant water.

Types of creatine

As a dietary supplement and for use in sports , as well as to improve muscle development and performance, different creatine formulas have been created over time and are available on the market. Although there are a large number of options, some of the most common and recognised consist of the following types of creatine.

1. Creatine monohydrate

The most popular and considered one of the most efficient, creatine monohydrate is the main one; from which all the others are developed (which usually incorporate some substance to enhance their effects). This substance is in principle composed of 88% creatine, with the remaining 12% being water. It does not incorporate other additives. It is moisturizing, decreases cell damage and increases intramuscular creatine levels .

2. Creatine hydrochloride or HCl

It is a substance in which creatine and hydrochloric acid are mixed, making it a stable, efficient and easily soluble molecule . It is one of the most recent formulas, which also generates fewer problems.

3. Creatine Gluconate

In this formula, creatine and glucose molecules are joined, so that their union is absorbed by the body as if it were the second one and facilitates the arrival of creatine to the muscle.

4. Creatine phosphate or phosphocreatine

This type of creatine combines creatine and phosphorus in a proportion 62- 38, aiming to enhance the effectiveness of creatine by this union. However, it does not seem to offer better results than the monohydrate. It helps to generate lean tissue .

5. Creatine kre-alkaline

This formula was developed as an attempt to eliminate the problems caused by the consumption of creatine monohydrate. It is one of the purest formulas. It has a higher pH than this one, which generates a better absorption and prevents creatinine from being generated instead of being absorbed.

By preventing the genesis of creatinine, produces less risk of kidney problems . One of the most absorbable, it causes a large increase in energy and muscle power while requiring a lower dose. However, it is still doubtful whether it is more effective than the monohydrate.

6. Creatine malate

This formula mixes creatine with malic acid, being soluble and allowing the improvement of the musculature without affecting the fat levels or the blood pressure. It produces more energy than monohydrate. It is also used in people with disorders such as chronic fatigue.

7. Creatine ethyl ester

In this formula, creatine monohydrate and alcohol are mixed and the creatine is esterified. After absorption, it splits into creatine and ethanol at high speed, allowing a good penetration into the cell membrane .

8. Creatine citrate

Considered the most water-soluble formula, it combines citrate and creatine. It is easily absorbed and is very popular, especially because it does not usually cause gastric problems or discomfort. However, it has not been shown to be more effective than monohydrate.

9. Other types

The above are just some of the more common and easily found, but there are many others, such as creatine nitrate, deanate or AKG . The choice of one or the other will depend largely on the needs of each person and the presence or absence of side effects. It is necessary to take into account that it would be advisable to establish and guide the doses nutritionally and based on the characteristics of each person.