Creatine Supplement
Reviews –
5
The best
delivery methods for maximum muscle size and
fat loss!
Before you rush out and
buy just any creatine supplement for
increasing muscle size and promoting
fat loss, you need to understand the
various forms and delivery methods
available. Creatine supplements come in many
different forms including powder, liquid,
capsules, gum, and effervescent powder.
Let's take a closer look at each type.
Creatine
Powder
Powder
creatine is easily the most popular form of
creatine available. You simply mix it with
juice and drink it. While this is the
cheapest and most popular form of creatine,
it does have a few problems.
For starters many
bodybuilders find that creatine powder has a
very gritty taste. Manufacturers have tried
to address this with micronized creatine
powder. It’s the same creatine just smaller
crystals that dissolve better. Another
problem is that creatine powder has only
moderate absorption rates. Once the creatine
hits the stomach, much of it is digested by
acids. This is not desirable, as you want
all the creatine to reach your muscles.
Finally powders tend to absorb a lot of
water. This can lead to muscle cramps and
gastric upset. Of course the simple solution
to this is to drink extra water.
All that
being said - creatine powders still remain
the most popular form of the supplement for
muscle size and fat loss, and
if you’re looking for the best value -
powder is the route to go.
Liquid
Creatine
In theory
the big advantage to liquid creatine over
powdered form is that it’s a more effective
delivery mechanism and more creatine is
absorbed. This means that you can take less
and still get the same results.
The major
down side is that it’s very hard to
manufacture. Under normal circumstances
creatine will start breaking down into a
waste product called creatinine after about
20 minutes. So, to make liquid creatine
effective it must be stabilized. This adds
to the production cost, which as expected is
passed along to you.
Capsules
Capsules
work the same way as the powder; they are
just easier to take because you don't have
to mix anything. The downside is that it is
very hard to vary the dosage. If you want to
take 3 or 6 grams a day, and the capsules
are 5 grams each, you’re out of luck. At
least with creatine powder you can measure
it out (one teaspoon being 5 grams). Another
drawback is that most bodybuilders are
already swallowing enough pills for
maximizing muscle size and fat
loss; they don’t want
more!
Creatine Gum
The theory behind
creatine gum is that as you chew the gum the
creatine will be released and absorbed in
your mouth. In theory this should yield
better absorption rates. Unfortunately the
scientific data is poor and to be honest the
gum is not that popular among athletes.
Effervescent
Creatine
This form
of creatine works just like many cold and
flu medications. Simply drop it into a glass
of water and it fizzes up. It works on the
same principle as liquid creatine – better
absorption. The down side is that
effervescent creatine comes in individual
packets and it’s very hard to modify the
dosage.
The best
creatine supplement for muscle size and fat
loss?
There is
no easy answer to this question? If price is
the primary concern, go with the powder. If
it’s ease of use and maximum absorption,
take a look at liquid. If you don’t mind
swallowing pills, buy the capsules. But not
matter what form you choose for muscle
size and fat loss, make sure it’s
pure creatine monohydrate.
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