Creatine is one of the most used and well researched supplements in the world. Taking a creatine supplement can be used to help promote strength, endurance, muscle mass and overall well-being. Creatine supplements works by super saturating your muscles with Creatine, giving your muscles the ability to restore ATP faster, and therefore creating a new energy source for your muscles to draw from. Also by supplementing with Creatine your muscles will hold more water, potentially leading to greater hypertrophy.
Creatine supplements come in various forms:
Creatine Monohydrate: The oldest and most researched creatine on the market, studies have shown Creatine monohydrate to be 100% effective at saturating your muscles with Creatine phosphate.
Creatine Nitrate: More water Soluble then Creatine Monohydrate, making for a more palatable delivery of Creatine.
Creatine Ethyl Ester: Producers of Creatine Ethyl Ester claim that it is absorbed more readily then Creatine Monohydrate, however some studies have refuted this claim.
Creatine HCL: Perhaps the most promising adaptation on Creatine Monohydrate. Increased absorbability means that the serving size is reduced. As a result you do not have to consume as much water when taking the dosages.
Each Different form of this supplement has different recommended dosages and as such you need to refer to the individual product in order to obtain the correct dosage. However taking a form of carbohydrate and glycogen source can help in absorbing all forms of creatine.