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Creatine Fact and Fiction
This incredibly versatile supplement — backed by years of research and anecdotal evidence of its effectiveness for bodybuilding — can help you improve your power and energy during workouts, and enhance your body’s recovery afterward. Learn how to get the most out of creatine as we discern fact from fiction.
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Creating by Any Other NameCREATINE
By any other name
We define some common variations of the supplement.
Creatine Monohydrate:
The original, it’s creatine bonded with water — each molecule is 88 percent creatine, 12 percent water. It’s by far the most researched and popular form.
Creatine Malate:
Composed of creatine bound to malic acid, an intermediate of the Krebs cycle (the metabolic pathway that creates aerobic energy inside muscles). In theory, it may produce more energy than creatine monohydrate.
Creatine Ester:
The attached ester group allows the creatine to more easily pass across cell membranes, meaning it should be absorbed better than other forms.
Creatine Alpha-Ketoglutarate:
This relatively new version is creatine bonded to a molecule of AKG, a precursor to glutamine, an amino acid that fuels muscle growth and health. The idea? It is readily absorbed by intestines and muscle cells, eliminating stomach issues and improving uptake, and the AKG reloads creatine phosphate levels between sets.
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