If you use supplements to power your workout, we have some news that might interest you. A recently published study examining creatine, and how different types of creatine can positively affect your workout was examined.
Anyone who uses sport supplements has probably already heard of creatine. After all, it is one of the most popular dietary supplements in the world when resistance trainers are concerned. You may have heard of creatine, but you may not be aware there are many different kinds of creatine, and that those varieties may give you different results.
The type of creatine that most people consume is known as “Creatine Monohydrate”. Creatine Monohydrate, or CrM, has been thoroughly studied since it became popular. Most people would agree that CrM is a safe and effective supplement. However, new types of creatine are synthesized regularly, and these new types of creatine come with new “promises”.
You may have been told that new versions of creatine are safer, more effective, or more advanced. While these claims are often made, there hasn’t been much scientific evidence that compares the results of standard CrM to its younger cousins.
That has changed, because a study comparing results of different creatine supplements has been published in the Journal of the International Society of Sports Medicine. This study compared traditional Creatine Monohydrate to the newer Buffered Creatine Monohydrate (also called KA). KA was marketed as offering better results than CrM, but in smaller doses with fewer so-called “side effects”.
To test these claims, scientists took 36 individuals participating in resistance training. Those individuals were randomly given either CrM or KA. Different doses of both CrM and KA were used based on whether the participant was working to develop or just maintain their current level of muscle. Once all the volunteers were on the dosage schedule, each individual was tested at 0, 7, and 28 days. The results were pretty conclusive.
The researchers found that there was no substance behind the idea that Buffered Creatine offered better results than Creatine Monohydrate. There was also no evidence that side effects were milder when KA was used. For now, good old-fashioned Creatine Monohydrate is probably your best bet when you want to get results from your resistance training.
There are still many other types of creatine though, and many of them still need to be laboratory tested to determine if they offer something more to the modern athlete. We understand that choosing the right supplement can be very confusing, so we encourage you to ask one of our experts if you have any questions. We make sure that all the trainers at ProFIT are up-to-date on the latest research and trends.