Which creatine formulas are best?

With loads of different types of creatine and formulas on the market it's no wonder the consumer gets confused. Creatine monohydrate is the form of creatine that is most commonly sold, because it is virtually tasteless and dissolves quite well in water. Creatine phosphate, creatine pyruvate and creatine citrate are also available, but are nowhere near as effective.

Creatine is also available as creatine serum, effervescent creatine or sublingual creatine, each claiming, by clever marketing, to be more readily absorbed, but really they are a waste of money as creatine is not stable in liquid form. Creatine capsules are also available, although reported to be less effective as powder forms. Always make sure you use creatine monohydrate; the micronised creatine monohydrate formulas are great as they dissolve well.

There are also a number of creatine transport systems made from creatine monohydrate and other ingredients claiming to help maximise uptake. Some of these are creatine and simple carbohydrates which do work, but are very expensive and it would be cheaper and just as effective to use basic creatine monohydrate powder and sugar.

Some formulas contain the amino acid taurine, which acts as an insulin mimicker, to aid creatine uptake; disodium phosphate, magnesium phosphate and potassium phosphate, all of which play a role in the formation of CP; and ribose which is also claimed to help uptake. The effectiveness of formulas containing these ingredients are controversial and not worth the increased price.