Although creatine is one of the most well researched supplements, there are still many questions and doubts regarding its use and efficacy. Many types of creatine have been released throughout the years, each making similar promises: enhanced absorption, no water retention and fast muscle gain. This article will review what creatine is and discuss the top-selling types of creatine in order to determine which one you should be taking to maximize gains.

 

Creatine: What is it? How does it work?

ATP (Adenosine Tri-phosphate) is your body’s fuel source, driving almost every process in your body. It is made up of one adenosine molecule and three phosphate groups. When ATP is de-phosphorylated, meaning a phosphate group is removed, energy is released and used to drive cellular reactions that would be otherwise energetically unfavorable. After de-phosphorylation, the molecule now becomes ADP (Adenosine Di-phosphate); however, the energy released only provides a limited amount of energy at the site of muscular contraction in muscle tissue. The body must re-synthesize ATP from ADP to maintain this process. This means it must add a phosphate to the ADP molecule in order to produce ATP and release energy again.

When creatine enters muscle cells it will form creatine phosphate which is stored in your muscles. Creatine phosphate will donate its phosphate group to ADP, allowing it to re-form ATP, and therefore make ATP available for energy donation again. ATP can be re-synthesized without creatine phosphate. However, using creatine phosphate will provide a much faster way to do so and will provide greater stores of quick-release energy that your muscles can readily use throughout your workout.

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