12 best creatine.

The best creatine will increase your physical strength and protein synthesis as well as improve your endurance, strength production, and muscle mass.

Which Creatine is Best to Buy.

Creatine is a substance formed by combining arginine, glycine, and methionine. This supplement builds strength and muscle when chosen and taken correctly. Currently there are about 10 hybrids of creatine on the market, which can be roughly divided into monohydrates and creatine with a transport system.

Creatine monohydrate is the initial form of the supplement, which has a beneficial effect on the growth of muscle mass. It is inexpensive. The reviews for advanced forms of creatine are varied and the cost of such sports nutrition is even higher.

Creatine is available for sale in pills and capsules, water, powder, and chewable tablets. The record-breakers in absorbability are the watery and chewy forms, while the absorption of the other forms will take a little longer.

Usually creatine is taken as a one-month course, after which a break of three weeks is necessary so that the organism does not lose the ability to synthesize it. Like other supplements, it is usually taken before and after training and before meals, while bodybuilders also take it.

High doses of creatine may provoke gastrointestinal upset and cramps. To prevent side effects, drink plenty of water during the day. Besides, creatine should not be taken on an empty stomach. It provokes swelling and is contraindicated in drying period. The main contraindications are diabetes, pregnancy, lactation, minors and kidney deficiency.

To get all the creatine’s probable benefits, the initial intake of creatine includes the highest doses, followed by a decrease in doses to standard doses. For example, usually the loading phase of creatine is followed by taking 20 g of creatine supplement for seven days and then the athletes switch to 5-10 g portions before ending the course.

The Best Creatine Powder.

When choosing a complex in powder, note that monohydrate and creatine with a transport system cannot be diluted in water and are usually taken dry with water. The enhanced forms just dissolve in fluids and are excellent for supplementation of pre-training complexes, gainers, and protein. In other respects, the supplement in this form is not inferior to capsules, candies, or shakes.