Creatine

What is Creatine?

Creatine is a non-essential dietary compound. Creatine can be found naturally in muscle cells. About 95% of the body’s creatine is stored in muscles. However, the other 5% is found in the brain, kidneys and the liver.
Creatine shares many of its traits with amino acids. In fact, the body can produce creatine from the amino acids ‘glycine’ and ‘arginine’.

Creatine Monohydrate: This is the most studied and most commonly used form. It’s made up of a creatine molecule and a water molecule, though it can be processed in a few ways. A large amount of research indicates that it’s safe and effective, and new forms of the supplement should be compared to it.
Creatine Ethyl Ester: May have different absorption and uptake rates than other forms. However, it does not appear to be as effective as the monohydrate form, and it’s not recommended for use.
Buffered Creatine: Some supplement manufacturers have attempted to improve the stability of creatine in the stomach by adding an alkaline powder, resulting in a buffered form. Although a very limited amount of research indicates that buffered forms could be as effective as monohydrate forms, there isn’t enough information to recommend them.
Liquid Creatine: While most creatine supplements come in powdered form, some ready-to-drink versions have already dissolved the supplement in water. Liquid forms of the supplement appear to break down and become ineffective. They do not seem to improve exercise performance or produce other benefits.

Many believe that creatine is the number one supplement for improving their performance in the gym.
Creatine can increase muscle mass.
Using the supplement can assist in improving strength.
It can play a role in boosting exercise performance.
Many studies also show that creatine has many health benefits.

From my experiences, creatine can be bought worldwide through various different websites such as, HPNutrition, BulkPowders etc.