If you do any type of bodybuilding, weight training, or if you are trying to put on muscle mass, then you most likely already know all about creatine, but do you know the difference between creatine ethyl ester and creatine monohydrate? Most experts and bodybuilders agree that creatine is proven to be effective in helping to safely and quickly increase muscle mass, strength, and muscle recovery.

However, while nearly everyone agrees that creatine can be helpful, not all creatine products on the market are the same. Some are extremely effective and cause few side effects, while others have been shown to be largely ineffective.

Creatine monohydrate, which is pure, powder creatine in its most common (and cheapest) form, is the only creatine product that has been extensively tested in independent scientific studies. These studies have proven creatine monohydrates effectiveness. The fact is, if you want to take a conservative approach and know that you are getting your money's worth, creatine monohydrate will give you just that.

Unfortunately, creatine monohydrate is also known for causing a host of side effects. Monohydrate has been shown to cause cramping, bloating, diarrhea, and dehydration in many users. Creatine monohydrate is also inefficiently absorbed by the body, and most of what you ingest is turned into waste product that sits outside of your muscles.

Creatine ethyl ester HCL, or CEE, is a promising new form of creatine that is theoretically absorbed more efficiently in muscle cells. In theory, this could cause less waste product, minimize or even eliminate side effects such as creatine bloating, and allow for a lower dosage.

While there is much anecdotal evidence among bodybuilders that CEE is effective, the scientific evidence is still not available. There have been no scientific studies published by unbiased, independent sources that can confirm or deny the effectiveness of creatine ethyl ester.

Finally, there are many creatine products that seem to be largely ineffective. Most liquid creatine or "creatine serum" products fall in this category. Manufacturers often claim that these products are absorbed more quickly and inefficiently in the body. However, creatine tends to break down when placed in liquid rather quickly, so buyers should use caution when considering these products.

Whenever you are considering a creatine supplement, or any other health or bodybuilding supplement, it is important to do your research. Since the supplement market is largely unregulated, it is easy to get caught up in the marketing hype surrounding many products. Unfortunately, the hype is rarely ever true.

If you would like to benefit from creatine, you should ignore the hype and try out different products for your self. With creatine monohydrate, you have a product that is scientifically proven to be effective in most people, although you may experience side effects. With creatine ethyl ester, you have a supplement that is highly regarded in the bodybuilding world and which, although not yet scientifically studied, does have a sound theoretical basis to it.