There are several types of creatine on the market, aren't there? It's true, Leandro. Which is the best?
Alkaline. Top. But there's the micronized, there's the monohydrate, there's the monohydrate.
How do I choose this? So, click on like and subscribe here on the channel, because I will not be doing intro for a long time, not doing suspense, we will explain here about the types of creatine and which one you will buy, if you want to invest in the supplement, for the love of god. Because today you have to be careful with what you talk about, because: You are pushing supplement.
No, on the contrary, do not buy then, ready. Now, let's go to the video. Well, creatine is composed of three amino acids, methionine, arginine and glycine.
Even so there I quoted in my course. My supplementation course , more information here in the comments, first comment. So, these three linked amino acids form creatine.
Creatine naturally exists in our body, in an amount that our body produces that is not so large, that is why if we supplement we can store more creatine in our skeletal muscle and with that we are able to have some benefits. What does creatine do? It resynthesizes ATP (adenosine triphosphate).
What is that? ATP is our energy. So, if we had infinite ATP we would be the superman.
When you are exercising there is a drop of a phosphate, that is, the triphosphate that has three phosphates, one falls, becomes an ADP, an adenosine diphosphate, the body will fight to be able to make a phosphate and connect here again and turn ATP , another energy to work with until this process is repeated. When you do an aerobic activity you can compensate for this, that is, ATP became ADP then the body transformed into ATP, you used it again became ADP and so on, it never ends and you never go into fatigue. This is the principle of aerobic.
I'm explaining it over the top. Principle of anaerobic, weight training. ATP, there are ten ATP here, I used ten, while I was using ten, the body managed to make three, I dropped two, the body made one I dropped everything, it ended, fatigue.
That is why you are doing a direct thread there , I have to let go of the bar, because there is no more. Why? This resynthesis of ADP into ATP was limited.
Creatine participates for resynthesis, that is, you have a slightly higher capacity to redo ATP , and with that you improve your performance. That's how creatine will work. Does it have a hygroscopic capacity , that is, does it pull water for it?
Yes. Where is creatine stored? In the muscle.
If the hygroscopic capacity is within the myofibril will it retain liquid? No. Will it make you bloated?
No. Will it make you fat? No.
That is, if you are bloated, if you are fat it is because you are making mistakes in the diet or in the training, but probably more in the diet. Soon, creatine won't do that. Do we have creatine in the diet?
We have, more or less there for 1. 2 kilos of red meat we will arrive in five grams of creatine, which makes it unfeasible, because the protein quota explodes, that's why we supplement. Then you will enter the site and you will see that we have some creatine options, and the most popular without any doubt is creatine monohydrate.
If it were not the most popular, it is also the cheapest. Creatine monohydrate, that is, it has water in its composition. How many percent of water, Leandrão?
Twelve percent water and eighty eight percent creatine. And it is found, creatine monohydrate, in powder and it is soluble in water. It is the most studied type of creatine among all creatines.
Its effectiveness, efficiency, is one hundred percent guaranteed. And it has the lowest price among the three types, so let's put the three types of creatine that we will find on the market. However, it goes through a simpler filtering process, which slows its absorption.
However, what do you want rapid creatine absorption for? The creatine you use during training is the one that is stored. Soon, the stock is happening and this is irrelevant.
So, to present this as a contraindication of creatine: This one absorbs much faster and such. It won't change anything. Some people feel stomach discomfort with it, who consume a high dose, usually five, ten grams does not happen.
If you have a sensitivity at a normal dose, it happens to you , be calm, break in two, break this dose in three , be calm. Does it dissolve well in water? It dissolves well, but sometimes it remains a little in the bottom, but it is acceptable.
So, can we conclude that it is a good creatine? Good creatine. Micronized creatine , it is not much different from monohydrate.
Then, it goes through the same filtration process as the monohydrate. It has the same amount, eighty-eight percent creatine and twelve percent water, the same. But there is a difference, it goes through a process of breaking particles ten times more intense than the monohydrate, and this leaves it with the particles ten times smaller and because it is very small, absorption is much faster.
That's when they start deceiving you, because a student of mine always comes and says : I went there and I bought it micronized, because they told me it was better. Wrong. Again I reinforce, why do you want quick absorption?
You need to get to the muscle, to stock up, when you have high stock it will take three weeks to happen, so a few hours is absolutely irrelevant, it’s not even time, it ’s a minute thing. So, this faster absorption is useless, this is irrelevant. Now, does it cause less stomach discomfort?
It’s true. Who has this discomfort the micronized decreases. But there it is, whoever takes a normal dose basically has no report of it.
And we have a very important cons, that it is more expensive than monohydrate. So, it is usually not justified. Hardly anyone who takes a micronized creatine does , because: Ah, I have stomach discomfort.
No, it's usually because someone pushed you. But anyway, it was already bad then they said it was going to get better, now it seems it got worse. They created another creatine, alkaline creatine.
Alkaline is the least known of the three and the one that makes the most promises, and the one that has the highest cost as well. Its main feature is a higher PH, which will make it more stable for a longer period of time in a liquid solution, and it will increase its absorption speed , which I already said you don't have to worry about. Usually it is sold in capsules, and people think this is an advantage, it is not, because you have to use a larger dose to have the same benefit.
And normally everything that is encapsulated is usually more expensive. It is estimated that a lower dose may have the same effect as monohydrate. Then, the people encapsulate and say: You can take two, three capsules.
Which is like taking five grams of creatine, but that in practice does not change the scenario of a creatine monohydrate which if you were to encapsulate it would be much cheaper. Therefore, alkaline creatine has not entered the market, because there is nothing to prove that it is better, more efficient, or that the cost-benefit is better, that is, it offers nothing. In short, you will buy creatine monohydrate, because it is the most studied among all creatines.
If you feel a discomfort that you can not resolve you can think about going for micronized creatine, but this is very difficult to happen, right? Did you like this video? I have another one to point you out , which are the times that the supplementation market deceived you.
Has that ever happened? It happened and I spoke here very angry, forgive even for the tone I used in this video, but check it out here.
