Creatine monohydrate: How to choose the best in 2021?
Today is the day to talk about creatine monohydrate, one of the most traditional and most consumed athletic supplements on the fitness market.
With creatine monohydrate, you have a compound that gives your body the energy it needs to produce the proteins, the mass you want so much, and also guarantees post-workout well-being and well-being. In this Guide, we will show you everything you need to know to choose the best supplement for you and your exercises.
First, the most important
- You can find creatine monohydrate in two forms on the market: powder, the most popular, and capsules.
- Experts say you can consume creatine monohydrate both pre- and post-workout, although post-workout it is proven to be more effective.
- The process of obtaining creatine monohydrate makes it the purest among the other varieties of creatine.
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The best creatine monohydrates: Our indications
Next, you will see ReviewBox Brasil’s exclusive list containing the best creatine monohydrate supplements on the market, evaluated based on their formula, brand and cost-effectiveness.
In the eternal search of the fitness sector for the enhancement of its formulas, it ends up sometimes forgetting the effectiveness in simplicity. Creatine monohydrate is the supplement available in the purest form, and with the best cost-benefit on the market.
This does not, however, prevent a wide variety of products with creatine monohydrate. In the Guide below, you will see the different models, the best brands and other information that can help in your search for the ideal model.
What is creatine monohydrate for?
Creatine monohydrate is a compound formed by creatine (about 90%), an amino acid that is produced by the human body and found in red meat and fish, and water (10%).
Its absorption in our body is not the fastest, but it generates ATP molecules, which provide energy for cells to synthesize proteins, a process that in the athletic context is translated into mass gain and accelerated muscle recovery, among other benefits.
But, if our body produces and provides food with creatine, why another source?
Well, to consume the daily amount provided by the supplement – about 5g -, it is necessary to eat approximately 1kg of meat. Greater practicality, efficiency and much less calories!
- Natural substance to the body
- Enhances training results
- High concentration with less calories
- Slow absorption
How to take creatine monohydrate?
You will find creatine monohydrate supplements in two formats: capsules and powder. Both are recommended to be consumed with water and with a meal, preferably one with a carbohydrate source.
It is possible to take creatine monohydrate both before and after training.
It is possible to take creatine monohydrate both before and after training. The time of its absorption by the body, however, makes the substance more efficient in the post-workout, helping the protein synthesis of muscle cells.
Another indication is biphasic consumption, with the first part being in the first week and with a dosage relative to your weight, and the second, in the following month, with a fixed dosage of 3 to 5 grams per day.
Regardless of the case and the type of intake, the ideal is to consult a doctor and a nutritionist to determine the best and safest way to consume creatine monohydrate.
Why is creatine monohydrate the most consumed?
The process of obtaining creatine monohydrate is, simply put, adding water to creatine – hence the name “hydrate”. This makes not only the purest substance but its lowest cost.
Therefore, most creatines on the market are monohydrate. And as the substance is more “natural”, because it is simply amino acid and water, its results are more reliable, increasing the cost-benefit of the supplement.
The difference is that in the process of obtaining the micronized, its molecules are broken down into miniatures (or micro pieces, hence its name), which, by the simple laws of physics, make this compound be absorbed more quickly by the human body.
Remember: all micronized creatine is monohydrate, but not all monohydrate creatine is micronized.
It turns out that there is still no evidence in the research to prove that they link the efficiency of this type of supplement with the speed of its absorption. At the same time, the miniaturization of the molecules makes the product more expensive.
What this rapid absorption can impact is the results, also not yet proven, of pre-workout consumption , which usually depends on this type of characteristic.
What are the best brands of creatine monohydrate?
As we are talking about a simple composition supplement, the quality of its obtaining process ends up making a lot of difference. The best brands, therefore, are the ones that work best for your creatine monohydrate.
With a longer tradition, foreign companies dominate the market for high-end products. We mention Universal Nutrition , Dymatize Nutrition and Now Sports here . Among the national ones, Integralmédica, Probiótica and Growth Supplements fight for the podium .
What is the price of creatine monohydrate?
There is a wide range of prices for creatine monohydrate supplements, although operating in a limited range of values, between R $ 20 and R $ 300.
In addition to the quality of the process, as we said, the quantity of the compound in the packaging, the dosage and the additional substances are the main responsible for the price fluctuation.
Purchase Criteria: Choosing Your Creatine Monohydrate
At the time of purchase, there are so many brands and supplements that it can be difficult to choose the best one for you. Thus, we made a list with practical criteria and based on the experience of users that can help to better select their options.
- Form of consumption
- Imported Brands
So, let’s talk about each one of these items, so that you can make the most informed choice, and therefore the most suitable for you.
Form of consumption
The first point to note is the form of consumption of the supplement, which in most cases will be between powder and capsules. The dilemma is between practicality and speed of absorption.
Powdered creatine monohydrate is better and more quickly absorbed, but it needs to be dissolved in liquid, which requires a cup and time for the process. The capsules, which can be swallowed anywhere and anytime, have a slightly slower absorption.
Although creatine monohydrate is naturally purer, we reinforce it, a compound of amino acid and water, it is important that you choose the purest substance, either with the highest amount of creatine or with the least amount of additives and preservatives.
Greater purity means better absorption and easier observation of results, as well as healthier consumption.
As patriotic as it may be, when in doubt between brands – and here we remember the brands indicated above in the text -, it is worth opting for imported supplements.
Foreign manufacturers have a greater tradition in producing this type of product, which makes them master the most advanced technologies, thus having a higher quality in the process of obtaining creatine monohydrate.
This criterion ends up being more significant for creatine monohydrate powder supplements. The flavor of this compound is not necessarily the most pleasant, which is most noticeable in the powdered variety.
Thus, we advise you to look for products with indications for adding flavors, even better if they are natural.
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