What is the effect of creatine and how to drink?Introducing 10 recommended supplements [2022]

▼ What is Creatine?

▼ What is the effect of creatine?

▼ Two ways to take creatine

▼ How to choose a creatine supplement

▼ 10 Recommended Creatine Supplements

▼ Summary

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Creatine is a type of amino acid that supports exercise performance in sports and strength training. Working with ATP (adenosine triphosphate), which is the energy source during exercise, it is a supplement that can be expected not only for limited performance on that day, but also for maintaining physical condition by taking it continuously.

As a core nutrient that is primarily needed by professional athletes and trainees, creatine may still be unknown to those who don't. Therefore, on this page, we will introduce the effects of creatine, how to choose it, and recommended products that you can easily buy on Amazon in an easy-to-understand manner.

Creatine is an essential nutrient for high-intensity training

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Creatine is an amino acid produced by the body. Approximately 95% of creatine in the body exists in the body as "creatine phosphate", which works together with "ATP (adenosine triphosphate)", which is an energy source when moving the body.

According to the Ministry of Health, Labor and Welfare's Health Information Site for Preventing Lifestyle-Related Diseases, ATP (adenosine triphosphate) is explained as follows.

Creatine itself is a substance that is originally made in the body. Not enough for a normal life. However, high-intensity training requires more, so you need to consume enough.

What is the effect of creatine? Expected to support performance during exercise

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Continued intake of creatine can be expected to provide sufficient energy for the body. As a result, it helps to demonstrate performance during anaerobic exercise, and it is said that it helps to maintain physical condition as a result of smooth nutrition supply during training.

From this point of view, creatine supplements are favored by professional athletes who move their bodies, and it is said that "many of the world's top athletes use it."

There are two ways to take creatine

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In addition to the "normal intake method", there is a "loading" method that maximizes the concentration of creatine in the body. Let me explain below.

It is said that creatine ingested in the body is carried into the muscles by "insulin" that is secreted when carbohydrates are ingested. Therefore, it is recommended to consume it immediately after training. In this case, it will be more effective if you mix it with protein containing carbohydrates that help absorption. The recommended daily intake is said to be 3g to 5g.

There is a way to consume creatine intensively to maximize creatine levels in the body, called "creatine loading." Loading means taking 5g of creatine four times a day and continuing this daily for about a week.

This can be expected to support ideal performance, and many athletes do it before various sports competitions. However, taking large amounts of creatine can cause a loose stomach, so people with weak stomachs should be careful while monitoring their physical condition.

Choosing a Creatine Supplement

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So, how do you choose and buy a creatine supplement (powder or capsule)? Click here for more information on how to choose creatine.

There are four types of creatine supplements that are manufactured differently. However, basically we recommend a type called "monohydrate" that is combined with water molecules.

The reason for this is that most of the research on creatine has been done with monohydrate, and both its efficacy and safety have been proven. There are many products available, and they are cost-effective, so if there are no special circumstances, monohydrate should be selected.

In addition to monohydrate, there are four main types of creatine. Of course, each has its own characteristics, but there is also a concern that the number of products is small and the price is high. For first-time users, it would be sufficient to try monohydrate first and then consider other types of creatine if dissatisfied. Below are four types other than monohydrate.

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■HCL: Hydrochloride (creatine + ethyl ester hydrochloride) A compound of creatine and ethyl ester hydrochloride that dissolves easily in water.

■ Malate (creatine + malic acid) A compound of creatine and malic acid, characterized by its high absorption efficiency.

■Nitrate (Creatine + Nitrate ion) A compound of creatine and nitrate ion, it is more soluble in water than monohydrate. However, the absorption rate is almost the same as monohydrate.

■ Buffered (creatine is condensed into a capsule) creatine is a capsule type. It is less susceptible to the effects of stomach acid and less prone to the bitterness of creatine, making it easy to drink.

Creapure is a high-quality creatine manufactured by Alzchem in Germany. Known as "the purest creatine". Considering your health, we recommend that you choose products that use Creapure, which is considered to be of the highest quality in terms of quality, purity, and safety.

10 Recommended Creatine Supplements

Introducing recommended creatine. Myprotein, Optimum Nutrition, DNS, Bulk Sports, etc. are all popular products and are monohydrate types using Creapure. The reference price per day for adults is also listed, so please use it as a guideline for product selection.

Myprotein Creatine Monohydrate Powder 500g (Unflavoured)

Creatine Monohydrate Powder Myprotein¥4,734See details on Amazon

Myprotein is known for its high cost performance protein is a very popular brand based in the UK. This creatine is also of high quality, but the price per 5g per day is less than 20 yen, so it can be said that it is a product that is easy to continue.

Glong Creatine Monohydrate Powder

Creatine Monohydrate Powder GronG amazon.co.jp¥3,480See details on Amazon

GronG, which is popular for its protein and BCAAs, is popular for its outstanding cost performance. This "creatine monohydrate powder" is also attractive for its low cost that makes it easy to continue. The cost per 5g is only 17.4 yen. It has little taste and aroma, so it is suitable for mixing with other things and drinking.

Optimum Nutrition Creatine Powder 600g (unflavoured)

Creatine Powder 600gOptimum Nutrition ¥3,980See details on Amazon

Ireland-based Granvia The company's "Optimum Nutrition" is the world's No. 1 protein brand. This is also creatine with good cost performance at 23 yen per 5g per day while maintaining high quality.

Hulk Factor Creatine Monohydrate

Creatine Monohydrate Hulk Factor (HULX-FACTOR)amazon.co.jp¥2,980See details on Amazon

Hulk Factor is gaining popularity due to its superior quality. Supplements such as protein are standard, but this creatine is also gaining popularity with a high rating of 4.5 stars on Amazon. Filled at a domestic certified factory to ensure quality, amateurs to professionals can take it with confidence.

Bulk Sports Creatine 1000g

Creatine Powder 1000g (5000mg x 200 servings) Bulk Sports ¥5,659See details on Amazon

"Japanese creatine is not cost-effective..." Some reviews say that, but that's not always the case. This Bulk Sports creatine uses Creapure, and despite being processed at a domestic certified factory, it achieves a price approaching that of foreign products.

Glico Power Production Amino Acid Prospex Creatine Powder 300g

Amino Acid Prospex Creatine Powder Power Production ¥2,881See details on Amazon

Glico's "Power Production Series" is creatine It is easy to obtain in the market and can be purchased at sports shops. As a domestically manufactured product, it is reasonably priced, so it is recommended as an introductory product for those who are new to creatine and those who are about to try it for the first time.

Myprotein Creatine Monohydrate Tablets 250 Tablets

Creatine Monohydrate Tablets 250 TabletsMyproteinamazon.co.jp¥2,197See details at Amazon

relatively rare is creatine monohydrate in tablet form. The manufacturer recommends taking 3 tablets (= 3g of creatine) per day, and 250 tablets will last about 2 months and a half. It's easy to carry, so it's perfect for taking with you on business trips and trips.

DNS Creatine

Creatine 300gDNS¥2,850See details on Amazon

Created with the slogan "Be bigger, stronger and faster", DNS creatine is more efficient A product optimized for targeted creatine intake. It is almost tasteless, so many people drink it with protein or BCAA.

BULKEY POWERBOOST

POWERBOOSTBULKEYamazon.co.jp¥2,680See details on Amazon

A popular supplement that combines creatine with HMB. Some products that contain both have lower creatine quality, but this product is characterized by the use of highly pure creatine monohydrate.

HMB is one of the supplements that help synthesize muscles and supports the creation of an ideal body. It is said to have an additive effect when used in combination with creatine, and further improvement in muscle performance can be expected.

MAGINA HMB KRE-ALKALYN

HMB KRE-ALKALYNMAGINAamazon.co.jp¥2,980See details on Amazon

An unusual supplement that contains improved creatine "Kre-Alkalyn" and HMB. Kre-Alkalyn is more resistant to the pH of gastric acid than conventional creatine, and is expected to be more effective. Recommended for those who want to build muscle efficiently.

Summary

If you don't incorporate hard training into your life, you may not be aware of the existence of creatine. But if you're training hard right now, taking creatine as well as protein can help a lot. Grab one of these creatines and make it your post-workout routine. I'm sure it will bring positive changes to your body.

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