Creatine (also known as creatine or creatine) is no longer just a Supplement for bodybuilders and competitive athletes. Its versatile benefits – from improved muscle building to increased fat burning and Support of cognitive function – make it a real all-rounder, that should not be missing in any supplement routine. But which creatine is the Best? This article gives you a detailed answer to this question, based on the latest scientific findings.
What is creatine and how does it work?
Creatine is a substance produced naturally in the body, mainly in the liver produced and plays a key role in the energy supply of the muscles Essentially, creatine helps to produce adenosine triphosphate (ATP) which serves as the primary energy source for your cells. During intense exercise, such as strength training, creatine can increase physical performance by helping the body produce ATP faster to restore.
In addition to the body’s own production, creatine can also be obtained through food – mainly from meat and fish. However, to get the full To take advantage of creatine’s benefits, it would be necessary to consume large amounts of To consume meat, which for various reasons (calorie intake, costs, ethics) is not always practical. Therefore, many people resort to creatine supplements.
A big advantage of creatine is that it vegan and lactose free . This means that People with certain diets or intolerances can easily can benefit from the advantages of creatine.
The different forms of creatine
There are numerous forms of creatine on the market, but not all of them are equally effective. These forms are available in both powder and capsule form available, depending on what is most convenient for you. The most common forms are:
- Creatine Monohydrate: This is the best researched and proven form of creatine. It is 99% bioavailable, inexpensive and shows consistently excellent results in studies.
- Creatine hydrochloride (HCL): This form is said to be more soluble and therefore cause fewer digestive problems. Studies show However, it is not better than creatine monohydrate and is also more expensive can be.
- Kre-Alkalyn: Often advertised as pH stable, but this offers no demonstrable advantage over creatine monohydrate.
- Creatine Ethyl Ester: Despite claims that it might be more effective, studies show that it is no better than creatine Monohydrate – and often even worse.
Why Creatine Monohydrate is the Best Creatine
Creatine monohydrate remains the undisputed king among creatine Dietary supplements. Numerous meta-analyses and studies confirm more and more again that this form of creatine is not only the most effective, but also is the safest. It is well researched, extremely bioavailable and compared very cost-effective compared to other forms.
Benefits of Creatine Monohydrate:
- High bioavailability: More than 99% of the creatine is effectively absorbed and used by the body.
- Scientifically proven: There are a wealth of studies which prove the effectiveness and safety of creatine monohydrate.
- Cost-effective: Compared to other forms of creatine Creatine Monohydrate offers the best price-performance ratio.
- Diverse application possibilities: From muscle building to From fat burning to cognitive benefits – creatine monohydrate can be used in support in many ways.
Why choosing the right creatine is crucial
It is not only important to choose the right form of creatine, but also pay attention to the quality of the raw material. This is where Creapure® comes into play – a branded raw material which is Germany and is known for its purity and effectiveness Pure creatine monohydrate, which is made from Creapure, is subject to strict quality controls and thus guarantees you a product, that is free from contaminants and delivers maximum results.
At EVO SPORTS FUEL we only use the best Creatine monohydrate available on the market – Creapure. Our EVO KREATIN is free of additives and offers you pure creatine Powder that supports you in your sporting goals without compromise In addition, we have each batch in a external laboratory to check the creatine content and thus ensure the highest quality and purity With EVO SPORTS FUEL you are using a creatine powder that you you can trust.
The correct intake of creatine
The most common dosage recommendation is about 0.1 grams of creatine per kilograms of body weight per day. This means that a person with a Body weight of 70 kg should take about 7 grams of creatine per day. The exact time of taking creatine is less crucial; it is especially important that you take creatine regularly and consistently to reap the benefits.
However, there is data that suggests that might be more effective to take creatine after training to achieve the best results. If you do not have a precise measurement can also follow the generally recommended dose of 3 up to 5 grams per day.
Safety and side effects
Creatine is considered to be very safe, even when used long-term. Several Studies conducted over the years show no negative Effects on kidney or liver function in healthy individuals. There are However, there are some myths about creatine that are worth debunking:
- Kidney damage: Many people mistakenly believe that Creatine could damage the kidneys. However, studies show that this This is not the case for healthy people.
- Hair loss: A single study suggested that creatine could increase dihydrotestosterone (DHT) levels, which may be a problem in people with genetic predisposition can lead to hair loss. However, there is no sufficient evidence to support this claim.
- Gastrointestinal complaints: While creatine monohydrate is good tolerated, in high doses or sensitive individuals digestive problems may occasionally occur.
Conclusion: Which creatine is the best?
After careful consideration of the scientific literature and the and disadvantages of different forms of creatine, the answer is clear: Creatine Monohydrate is the best creatine you can choose. It is well researched, safe, cost-effective and proven to deliver excellent results both in muscle building as well as in general health.
If you are looking for an effective, safe and proven Creatine supplement, we recommend our EVO Creatine , which uses only Creapure®. This high-quality Dietary supplements help you achieve your sporting goals while enjoying the many health benefits benefit from creatine. Whether you are a beginner or an experienced athlete With EVO SPORTS FUEL you are relying on the best quality.
Experience the difference with EVO SPORTS FUEL – for maximum performance and best results.