Before I talk about creatine pills, lets discuss a bit of creatine’s history. The various techniques used to cultivate a strong body highlighted with well-defined muscles are continuously altering as the body of research into this topic continues to expand. While studies demonstrating the use of particular exercises are of importance, many men seek out ways to build strong muscles from the inside-out. It’s with this desire the muscle building supplement industry was born and continues to thrive.
Perhaps one of the most celebrated, and discussed, supplements for strength development is a naturally occurring compound known as creatine. This compound is created during protein metabolism and is found in almost all living tissue. On the most fundamental level, creatine is responsible for supplying the energy needed for muscle contractions.
While this is an essential nitrogenous organic acid, what benefits does it have as a muscle building supplement? Moreover, is its promoted uses as effective in real life? In order to answer these questions, you must delve into this compound to fully understand its uses and potential benefits.
What is Creatine?
Manufactured by your liver, creatine is responsible for supplying cells throughout your body with energy; however, the bulk of this action is isolated to muscle cells. Creatine is manufactured out of three essential amino acids, which include: Glycine, L-Arginine and L-Methionine. Once created, creatine is transported throughout the body via the bloodstream. Its delivery is isolated to muscles that require constant energy, such as skeletal muscles and the brain; however, when specific muscles – such as your biceps – undergo stress through exercise, the body injects a high concentration of creatine to provide energy for its movements. This is where creatine moves from an essential compound to one that may be utilized for bodybuilding purposes. By increasing creatine concentration in active muscles, these muscles are able to train for longer and harder. Therefore, creatine seems to promote muscle growth by stimulating performance and elongating the duration of time before fatigue sets in.
Creatine Pills vs Creatine Powder
One of the most commonly asked questions by aspiring and established exercisers involves the mode of consumption for creatine. Which are better? Creatine pills or creatine powder? On the chemical level, pills and powders are identical. In fact, you should be more concerned about the source and purity of creatine rather than the mode of consumption.
In general, many people prefer creatine pills as they are easy to transport and provide accurate dosage levels. If you’re new to workout supplements, the exact dosage within pills may be a better choice as it significantly reduces the likelihood of taking too much or too little. Because pills do not need to be mixed with a liquid, they are the easiest choice for those on the go.
Creatine powder is by far the most popular choice among weight lifters. While the chemical structure of creatine powder can be identical to its pill counterpart, its ability to be absorbed is noted as being greater than pills; however, this concept is up for debate.
Another vital point to understand is the average cost of creatine in powder or pill form. Because pills feature small dosages, it’s not uncommon to have to consume “more” product to achieve the same required dosage when compared to powder form. While exact costs can fluctuate based upon manufacturer and market conditions, the average serving cost for creatine pills is just over $2 per serving while the average cost for a powder serving is just over 20-cents. Because there is less manufacturing requirements for creatine powder it’s generally the most cost-effective option.
Choosing the Best Creatine Supplement
As with many supplements, such as protein powder, creatine comes in a variety of types. This is often the most confusing part of purchasing creatine. While there are many factors that determine the best type of creatine for you, the following are the most common forms of creatine. From here, you may identify the best creatine for you based upon how it interacts with the human body.
- Creatine Monohydrate – This is by far the most common form of creatine in both pill and powder form. This form of creatine binds creatine compounds with water, which provides 88 percent of pure creatine per individual molecule. This concentrated dose of creatine maximizes intake while minimizing dosage quantities.
- Micronized Creatine – Essentially, this form of creatine is derived from monohydrate; however, its creatine molecules are much smaller. By cutting molecule size, it’s gentle on your stomach and easily absorbed. Those with sensitive digestive systems find micronized creatine their ideal choice.
- Creatine Phosphate – Instead of binding creatine to water, this form binds creatine to phosphate. However, when compared to monohydrate, which has an 88 percent creatine concentration per molecule, creatine phosphate provides roughly 62.3 percent of creatine per molecule. Not only are you receiving less creatine per dose, creatine phosphate is generally more expensive than its monohydrate counterpart.
Here are the top creatine pills that are preferred by most bodybuilders.
Ultimately, the best deciding factor to choose creatine pills or creatine powders for you is based upon your personal preferences. So after reviewing the quality and purity of the included creatine in the supplement, the final decision should be made on which you would rather take – a pill for quick and easy supplementation or a powder for greater absorption and flavor customization.