Creatine for MMA Fighters


Creatine, the natural substance in our body, is involved in the production of ATP. ATP is the molecule that is broken down by the body to get bursts of energy.

The myth is that creatine is used to build muscle like protein muscle. The truth is that creatine is used to help you recover faster and train longer, especially when you are older.

Creatine Supplement

Supplements boost the level of Creatine present in the body, and in certain situations, provide a metabolic advantage and accelerate healing after an exhaustive fight. 

If you just want to know our recommendation, the best type of creatine is Creatine Monohydrate which is cheap and effective while remembering to drink sufficient water (around 3g with a glass of water) to reduce its side effects. 

We will share more about creatine for fighters and the different types of creatine with our recommendations.

How Does Creatine Work for MMA fighters? 

For activities that require intense energy like fighting, sufficient Creatine is needed to activate muscles. The use of increased Creatine can translate to more strength that is needed for some physical activities. The purpose of supplementing Creatine is to power and improve lean mass activities. 

Side Effects of Creatine

Even though Creatine is natural and the supplement can help in your training, there are still side effects of using creatine supplements.

Creatine can result in nausea, diarrhea, and cramping if the required quantity of water is not taken. If you are taking too much Creatine with a lack of water or dehydrated from your activities, then the side effects will be the same.

Some fighters are more vulnerable to side effects than others. If you take any Creatine as an energy booster, increase the intake of water; otherwise, it may put extra stress on the kidneys. 

Another side effect is that creatine makes you gain weight in the first few weeks as retain more muscle, and gain water-related weight from increased water intake.

How is Creatine Produced

To make creatine, it involves the chemical synthesis of sarcosinate and cyanamide with a catalyst in a manufacturing plant. Once in the reactor, they are heated and pressurized to form creatine crystals. To ensure high quality and prevent cross-contamination, the plant should be GMP (good manufacturing practices) compliant, applying the principles of the HACCP (Hazard Analysis and Critical Control Points) approach.

General Consensus about Creatine

Lots of research has been done about this Creatine. Supplements work best up to some degree, and it increases explosive power. It may be helpful for anaerobic activities where only short bursts of energy are required, such as sprints, and weight lifting. As research shows that Creatine helps to boost explosive power along with improved work output, the body’s muscle strength also increases.  

However, a double-blind test also shows that the Ethyl Ester Creatine supplement is not proven to work compared to just training.

You can simply say the more weight you lift more muscle strength you develop over time. If you are taking a reasonable Creatine and performing regular weight lifting and taking a balanced diet can help you to gain muscles.

Creatine is also handy when it comes to drawing water into muscles, and it will give your muscles a fuller look. Fuller muscle look may or may not be desirable because some fighters want to look lean, and some like to look bulky. The most basic form of the Creatine is Monohydrate, and it may cause cramping and bloat for some fighters. 

Types of Creatine

There are different types of Creatine supplements, and it is difficult to choose the right one for you. A few but most common types of Creatine are given below:

  • Creatine Monohydrate
  • The first supplement released to the market, and it is the cheapest one that everyone can buy. This Creatine usually requires a loading phase of about 4 to 5 days.

    One of the side effects of this Creatine is, your muscle retains more water and gives them a bulky look. Some users reported the side effects of intestinal pain and a bloated stomach. 

  • Ethyl Ester 
  • This Creatine doesn’t require the loading phase, and it claims to reduce the side effects that were caused by the Creatine Monohydrate. 

  • Creatine Malate
  • It is a blend or mixture of both malic acid and Creatine monohydrate. Unlike Creatine monohydrate, it is much more water-soluble, so the chances of stomach issues are fewer. They claim that your body can easily break this type of Creatine; that’s why it is very much effective. 

  • Buffered Creatine
  • The claim is you will have to use less quantity of this Creatine as compared to normal Creatine. This makes it more effective than others. This product is used for the slow conversion rate from Creatine to Creatinine. 

  • Micronized Creatine
  • It is the most refined version of Creatine and your body can easily absorb it. It’s been in the circle for a long time and considered to be the cheapest Creatine. 

  • Creatine Hydrochloride
  • It has been marketed as the most concentrated version of the normal Creatine. It improves absorption rates with minimal side effects. It is a rather new Creatine, and it has created lots of hype in the market. 

  • Liquid Creatine
  • It is a form of a pre-liquefied Creatine and offers more solubility than the regular Creatine. It provides higher absorption rates. 

    Best Creatine Type for Fighters?

    So, now you are familiar with all the types of Creatine, and you must have a little knowledge about all. You are familiar with the advantages and disadvantages of all the Creatine. Now the question is which one is the best? So the first thing you will have to do is ignore the hyped claims. Although lots of researches have been done still, it is not clear which one is the best. 

    • Don’t waste your money on Ethyl Ester Creatine because it has a poorer absorption rate. 
    • Micronized Creatine is almost similar to monohydrate Creatine, but it is more soluble, so the stomach issues are limited. 
    • Creatine hydrochloride has the same advantage as the Creatine monohydrate offers. But the research didn’t show lower dosage requirements are significant. 
    • Buffered Creatine is also not more effective than regular Creatine. It has some benefits and disadvantages as a normal Creatine. Its price is on the higher side so, it is not recommended. 
    • Liquid Creatine is less effective than regular Creatine. It comes in liquid form so degrades in just a few days. 
    • Creatine nitrate has been seen to be more soluble than the regular Creatine, but no more advantages have been observed. 

    So, it depends on the fighters or persons for which purpose they want to buy Creatine supplements. There are side effects for almost all Creatine types. 

    Almost all the fighters who want to succeed in MMA use supplements for martial arts. There are lots of supplements available in the market, but it is hard to predict which one is best for you?

    Lots of products contain certain ingredients that are harmful or banned by the entities. You would never use a supplement until you are not sure about the safety, permissibility, and potency. Before buying any supplement, read this article, it can help you to save lots of money. 

    Sky Hoon. About
    Martial Art Fan
    He started his love on martial arts by watching MMA and Angela Lee. He then started this blog to learn more about the different martial arts.
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