Although creatine monohydrate is the most studied and most popular form of supplemental creatine, it is definitely not the only option on the market. Three other popular options now include creatine hydrochloride, which is creatine in combination with hydrochloric acid; Cr-alkaline, which is creatine buffered with bicarbonate or other alkaline ingredients; and creatine nitrate, which (you guessed it) is creatine that is bound to the nitrate molecule.
Supporters of the three "alternative" creatines claim that these binding agents increase your ability to absorb or store creatine compared to simple monohydrate. In theory, this could mean that smaller doses are needed, and there would be a lower risk of side effects that sometimes accompany high doses of creatine, such as bloating or indigestion.
Exercise physiologist and researcher Nick Cocker compared a study supporting these three side by side (side by side) in the article "What form of creatine is right for you?" “Despite the exotic new forms of creatine, good old creatine monohydrate wins again and again,” he writes. "High solubility of monohydrate and improved bioavailability [from micronization] makes skeletal muscle absorption very effective – and makes monohydrate very difficult to beat. "
This does not mean that other forms of creatine are completely ineffective. This simply means that research now does not confirm that they are better than the original and least expensive version of the application.
It is worth noting that many of the side effects that encourage people to look for alternative forms of creatine are the result of using the “load” protocol, where they have to create up to five times a day during the week to “load” their cells before going on the "supporting" dose of 3-5 g per day.
If this happened to you, here’s what researcher, Ph.D. Krissy Kendall, recommends in the article “5 reasons why your creatine may not work”: “To avoid short-term weight gain or discomfort in the gastrointestinal tract, use less doses of 5 grams per day. It will take about four weeks to increase creatine reserves to a maximum, but you have less chance of increasing weight or bloating. ”