Creatine is one of the most widely used and studied dietary supplements in the world. The naturally occurring creatine molecule is similar to amino acids, the building blocks that make up protein. The substance has a critical role in cellular energy production and is popularly known for improving physical performance and musculoskeletal health, among other things. While it’s something that our body naturally produces, people don’t usually get it in equivalent amounts, especially those who don’t eat much meat or who workout very often. Thus creatine supplements help vegetarians and athletes alike who need the extra support in terms of protein and cell production.
With so many different forms of creatine supplements being sold on the market it is sometimes difficult to know which one to pick. Each have their pros and cons based on how they’re produced. Two of the most popular are Magnesium Creatine and Creatine Monohydrate. Below, we’ll take a look at the main differences to determine which one works best for your needs.
Creatine Monohydrate is one of the most common forms of the supplement. It’s made up of equal parts creatine and water. Because of its make up, creatine monohydrate increases not just musculoskeletal strength but the water content in cells. Cell hydration is also noted to be beneficial for muscle growth since it sends signals to the brain in relation to cell swelling.
Also known as creatine magnesium chelate, magnesium creatine is a relatively newer addition to the list of creatine supplements. It’s a form of supplement that’s ‘chelated’ with magnesium. In layman’s terms, it means magnesium was chemically bound to a creatine molecule. The difference in how the creatine was processed also means that creatine is absorbed differently by the body. Using magnesium to transport creatine to the cells means less gets broken down to creatinine, a waste product. Moreover, since it's not chemically bound to a water molecule you have more absorption with less bloating and side effects as compared to creatine monohydrate. While magnesium creatine is still not as widely available as creatine monohydrate, you can still find products in the market that incorporate the compound. For example, magnesium creatine is the main ingredient of PurAthlete Power+. The supplement provides intercellular hydration in anaerobic, aerobic and transitional aerobic energy cycles.
Effectiveness and Function
A study presented on Pre Workout Buzz on magnesium creatine found that it enhances physical performance and endurance more compared to other supplements. Moreover by incorporating magnesium the supplement allows for the hydrolization of ATP—an energy carrier for cells—to ADP, which is an essential compound used for metabolism and energy flow. This means magnesium creatine contributes to increased energy in the body compared to other creatine supplements. The above study coupled with the fact that the use of magnesium lessens stomach discomfort associated with creatine monohydrate makes magnesium creatine the dominant creatine supplement. It has superior effects in terms of improved endurance, reduction of muscular fatigue, and increased energy.
For individuals who do not make use of any creatine supplements, now’s a good time to start. It’s essential for athletes and those who exercise to be mindful of their nutrition and their protein intake, especially when they’re undergoing physically demanding workouts. People who aren't getting the proper nutrition will experience muscle loss and their health could deteriorate. When calories intake doesn’t meet the body’s needs, the body looks for alternate sources of energy through breaking down fat and protein. Thus not giving your body the required nutrition could result in significant loss in muscle mass and lower energy levels. This is why health professionals strongly advise athletes to always take note of meeting their nutritional requirements to get the most out of their training.
The Washington Post even highlights how doctors are now prescribing exercise, supplemented with proper nutrition, as the best way to stay healthy and avoid visits to a hospital. This shift away from recommending pharmaceutical solutions is becoming more widespread. Maryville University cites that efforts are being made to improve health outcomes and reduce costs through teaching people healthy behaviors. This knowledge is also being promoted more and more by health professionals in non-clinical roles. As more people follow these new “prescriptions” this will in turn lead to an increased used of supplements.
Magnesium creatine is one such supplement that can ensure physically active people take better care of their health. The supplement helps in getting the right amount of nutrients their body needs to cope with their physical demands. Moreover, it also ensures that an individual’s body continues to remain healthy and properly functioning for years to come. The perfect way to build muscle, stay fit, and avoid unnecessary hospital visits.