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Some people think that creatine is a kind of magical supplement crushed from pulverized unicorn horns.
Okay, maybe no one thinks so, but there is still a mystery around creatine supplements. There really should not be any, because creatine is naturally found in animal meat. All supplements isolate nutrients and serve as a powder, pill or liquid.
The right bottle of creatine can increase the mbad and strength. The bad can not do anything.
Here's how to choose the best creatine supplement for your goals.
Always buy creatine monohydrate.
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Andrew Jagim, Ph.D., director of sports medicine research at the Mayo Clinic Health System, says that most research done on creatine amino acid shows that creatine monohydrate is the safest form and the most effective of this supplement. Other forms (ethyl ester, hydrochloride, magnesium chelate) are generally more expensive and do not have the same scientific and scientific significance.
Prioritize the powders on the pills.
"Creatine is not stable in liquid solution," says Jagim. "That's one of the reasons you have to mix the powders and drink them quickly." So skip the liquid creatine. And unless you like to take pills, skip them too. According to Dr. Mike Roussell, Ph.D., you usually need to swallow two to five capsules a day to reach the recommended dose of five grams. Men's Health nutrition consultant. (And sometimes even more during the controversial loading phase creating.)
Look for the crystals.
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No matter how much curvature you can make, creatine does not dissolve easily in a shaker bottle. Roussell recommends buying a product containing micronized creatine. "It's creatine that has been broken down into smaller crystals. The larger surface improves its ability to dissolve in water, "he says. A good brand: Creapure, which scientists regularly use in studies and has a long experience in safety and purity, says Roussell.
Turn off the lytes.
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There is no need to pay more for creatine containing sodium, magnesium or other electrolytes. These nutrients can promote physical performance, stamina and recovery, yes. But electrolytes do not improve the effects of creatine, says Roussell. If you want electrolytes with your creatine supplement, simply mix the powder with a sports drink.
Make sure to count your carbs.
Carbohydrates help introduce creatine into your muscles, explains Roussell, who adds that most studies show an advantage of 80 to 100 grams of carbohydrates. If you are low in carbs, do not panic. "Forty grams are probably enough and even better than just creatine," says Jagim. Some creatine powders contain carbohydrates and mixing with a sports drink is also effective here.
Look for the NSF seal.
Since the FDA does not evaluate supplements, you should use CYA. Fortunately, all you need to do is check NSF International's "Certified for Sport" brand. This seal means that the product contains what the label says, has been tested for contaminants and for substances banned by major sports organizations, and is manufactured in a facility audited twice a year for its quality and safety .
The final result
Choose micronized creatine monohydrate powder (write all this as needed) with the NSF seal on the label. Just make sure you take carbs with your creatine. They help your muscles absorb the supplement.
Brittany Risher is a writer, publisher and digital strategist specializing in content related to health and lifestyle.
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