Which Form of Creatine is Best (NOT MONOHYDRATE)
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Date: 2022-04-22
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Comments and reviews: 10
Tim
TL: DR for this comment: the most studied and proven form of creatine is monohydrate. If you're experiencing cramping or over-bloating, best to try swapping to creatine hydrochloride (HCL. Monohydrate is the best form to start on and most evidence based. Note, you will find the best results when taking creatine for 28 days so don't get impatient.
Gotta love when people make videos claiming to have a better method than what is usually recommended without having an factual based evidence. If this was true, which it isnt in the way you're advertising it to be, then you should be backing it with research and evidence. There is no actual evidence based around Buffered Creatine (Kre-Alkalyn) saying that you will find better or same results. You may find some differences but overall, the differences will be way too small to notice (whether positive or negative) and you're best with sticking to monohydrate for 28days and seeing how you go, and possibly switch to HCL if you're finding issues with comfort. Further, buffered has little to no evidence to suggest you will get improved or even similar performance rates compared to monohydrate or HCL.
Stay aware, most companies will try sell you a different product because their business models call for it. Focus on facts, research papers, and evidence.
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TL: DR for this comment: the most studied and proven form of creatine is monohydrate. If you're experiencing cramping or over-bloating, best to try swapping to creatine hydrochloride (HCL. Monohydrate is the best form to start on and most evidence based. Note, you will find the best results when taking creatine for 28 days so don't get impatient.
Gotta love when people make videos claiming to have a better method than what is usually recommended without having an factual based evidence. If this was true, which it isnt in the way you're advertising it to be, then you should be backing it with research and evidence. There is no actual evidence based around Buffered Creatine (Kre-Alkalyn) saying that you will find better or same results. You may find some differences but overall, the differences will be way too small to notice (whether positive or negative) and you're best with sticking to monohydrate for 28days and seeing how you go, and possibly switch to HCL if you're finding issues with comfort. Further, buffered has little to no evidence to suggest you will get improved or even similar performance rates compared to monohydrate or HCL.
Stay aware, most companies will try sell you a different product because their business models call for it. Focus on facts, research papers, and evidence.
reply
Van
I've been om Creatine monohidrate for the past 6 months 5g/day after loading with 10g for 5 days. Doubled my gym weights and shortened my breaks b/n sets from 3 min to 30 sek, never had sore muscles even after a week break from gym. Also my arthritis and back pain went away.
Watched this video and tried to replace the monohidrate with the HCL. (its cheaper - $15 for 400 servings vs Monohidrate $10 for 100 servings! I am taking it now for 3 weeks. 750mg/day per recommended dosage. Guess what? Now I feel tired at the gym, have to do longer breaks and lighter weights, and have constant light muscle soreness. My arthritis in the Lower back came back. I also lost 7LB for for the past 3 weeks with HCL. I am doing the same exact work out as before and eating the same food. let along the nasty taste of the HSL! It tastes like a lemon acid! I am quitting this S--T and going back to monohidrate version. HCL is not for me. I do not want to lose weight! I do not want sore muscles! There is not enough research done on HCL and other creatine forms, other than monohidrate. Only the Monohidrate version has bean researched for over 50 years now. Just throwing my 2c here. (I've been working out for more than 40 years) You can try on your own risk.
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I've been om Creatine monohidrate for the past 6 months 5g/day after loading with 10g for 5 days. Doubled my gym weights and shortened my breaks b/n sets from 3 min to 30 sek, never had sore muscles even after a week break from gym. Also my arthritis and back pain went away.
Watched this video and tried to replace the monohidrate with the HCL. (its cheaper - $15 for 400 servings vs Monohidrate $10 for 100 servings! I am taking it now for 3 weeks. 750mg/day per recommended dosage. Guess what? Now I feel tired at the gym, have to do longer breaks and lighter weights, and have constant light muscle soreness. My arthritis in the Lower back came back. I also lost 7LB for for the past 3 weeks with HCL. I am doing the same exact work out as before and eating the same food. let along the nasty taste of the HSL! It tastes like a lemon acid! I am quitting this S--T and going back to monohidrate version. HCL is not for me. I do not want to lose weight! I do not want sore muscles! There is not enough research done on HCL and other creatine forms, other than monohidrate. Only the Monohidrate version has bean researched for over 50 years now. Just throwing my 2c here. (I've been working out for more than 40 years) You can try on your own risk.
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Panos
I am a huge fan and generally love your videos but i have to say that what you are saying here is sounds inaccurate.
The reason why creatine monohydrate does not dissolve in water straight away is due to the kinetics of the process (it is common for moderately polar organic compounds to take a bit longer to fully dissolve in water. The solubility of neutral creatine in water is somewhat close to 14 g per L of water at 20 deg C, meaning that there is plenty of water to make a normal dose of 3-5 g dissolve in your stomach and there is certainly enough time for it to dissolve before it reaches your intestines. Yes, the hydrochloride salt will dissolve straight away, but there should be no difference in the amount of creatine absorbed into your system. Creatine is both basic and acidic (switterionic) so in the presence of hydrochloric acid in your stomach, it will rapidly get converted to creatine hydrochloride after its dissolution.
I dont know if im missing something, this is just a guess from someone with years of experience in chemistry and a PhD in synthetic and analytical chemistry.
I love you Jeff, thanks for everything
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I am a huge fan and generally love your videos but i have to say that what you are saying here is sounds inaccurate.
The reason why creatine monohydrate does not dissolve in water straight away is due to the kinetics of the process (it is common for moderately polar organic compounds to take a bit longer to fully dissolve in water. The solubility of neutral creatine in water is somewhat close to 14 g per L of water at 20 deg C, meaning that there is plenty of water to make a normal dose of 3-5 g dissolve in your stomach and there is certainly enough time for it to dissolve before it reaches your intestines. Yes, the hydrochloride salt will dissolve straight away, but there should be no difference in the amount of creatine absorbed into your system. Creatine is both basic and acidic (switterionic) so in the presence of hydrochloric acid in your stomach, it will rapidly get converted to creatine hydrochloride after its dissolution.
I dont know if im missing something, this is just a guess from someone with years of experience in chemistry and a PhD in synthetic and analytical chemistry.
I love you Jeff, thanks for everything
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CreativiTimothy
Summary of video and my understanding:
1) Creatine Monohydrate is like the same as the other forms of creatine except the absorption may not be as good, so you have to take more. But all forms of creatine for the most part provide the same muscle strength benefit and recovery, etc.
2) Creatine Monohydrate may have some side effects like bloating because you have to drink a lot of water for it to absorb. Good option to buy more absorbant forms of creatine like creatine hydrochloride if bloating is a problem. (From my experience, it's a lot more expensive, so only buy if you have bloating problems. If not, buy regular creatine monohydrate)
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Summary of video and my understanding:
1) Creatine Monohydrate is like the same as the other forms of creatine except the absorption may not be as good, so you have to take more. But all forms of creatine for the most part provide the same muscle strength benefit and recovery, etc.
2) Creatine Monohydrate may have some side effects like bloating because you have to drink a lot of water for it to absorb. Good option to buy more absorbant forms of creatine like creatine hydrochloride if bloating is a problem. (From my experience, it's a lot more expensive, so only buy if you have bloating problems. If not, buy regular creatine monohydrate)
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sport
I'm like five years late, but there is no detriment to increasing serum creatnine levels. You're thinking about it backwards. They measure creatnine levels because there is a steady supply if it coming from normal muscle breakdown. It is only cleared by the kidneys so it is a good marker of how your kidneys are working. You're kidneys don't stop working because of elevated creatnine levels; you're creatnine levels are increasing because your kidneys aren't working. Artificially increasing your creatnine through supplements may skew your normal serum values but does not actually result in nephrotoxicity
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I'm like five years late, but there is no detriment to increasing serum creatnine levels. You're thinking about it backwards. They measure creatnine levels because there is a steady supply if it coming from normal muscle breakdown. It is only cleared by the kidneys so it is a good marker of how your kidneys are working. You're kidneys don't stop working because of elevated creatnine levels; you're creatnine levels are increasing because your kidneys aren't working. Artificially increasing your creatnine through supplements may skew your normal serum values but does not actually result in nephrotoxicity
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Brad
Hey, these are questions I Hope make it to Jeff, first off. I-m gonna tell ya I-ve been watching and trusting all your videos for a good bit. My first question is about whether there is a preferred/better creatine for lean muscle and also better one for getting as big as I can? Or is the form of exercises performed the decider of what type of muscle gain. Because I-m gonna need both forms of muscles at different times eventually! Thanks man. Also Jeff, I visited the ATHLEAN-X website and I couldn-t get the answer I-m lookin for. Take it easy man.
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Hey, these are questions I Hope make it to Jeff, first off. I-m gonna tell ya I-ve been watching and trusting all your videos for a good bit. My first question is about whether there is a preferred/better creatine for lean muscle and also better one for getting as big as I can? Or is the form of exercises performed the decider of what type of muscle gain. Because I-m gonna need both forms of muscles at different times eventually! Thanks man. Also Jeff, I visited the ATHLEAN-X website and I couldn-t get the answer I-m lookin for. Take it easy man.
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Armando
100% agree Jeff, what matters is getting the same results of 5 grams of creatine in a lower dose by changing the composition to enhance bioavailability. Creatine monohydrate is nasty and I hate that chalky taste at the bottom of the cup, you can take pills but you have to take like 8 to get 5 grams. Creatine HCl gives me a stomach ache (never knew it was more acidic so that may be why) so I prefer to supplement with 3 grams of Krealkyln daily myself. No stomach ache and I can take it in pill form without needing to take a lot.
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100% agree Jeff, what matters is getting the same results of 5 grams of creatine in a lower dose by changing the composition to enhance bioavailability. Creatine monohydrate is nasty and I hate that chalky taste at the bottom of the cup, you can take pills but you have to take like 8 to get 5 grams. Creatine HCl gives me a stomach ache (never knew it was more acidic so that may be why) so I prefer to supplement with 3 grams of Krealkyln daily myself. No stomach ache and I can take it in pill form without needing to take a lot.
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Superasain
This dude is an idiot, the ph of creatine has nothing to do with its absorbability. The Ph of creatine only applies when in contact with a liquid solution, the solution will cause a reaction where creatine loses a water molecule and becomes creatinine. A lower ph may decrease the rate that creatine deforms however its already proven monohydrate does not deform to creatinine within the gi tract. Also, ncbi literally states BOLDLY any claims of creatine outside of monohydrate being effective are FALSE and unsubstantiated.
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This dude is an idiot, the ph of creatine has nothing to do with its absorbability. The Ph of creatine only applies when in contact with a liquid solution, the solution will cause a reaction where creatine loses a water molecule and becomes creatinine. A lower ph may decrease the rate that creatine deforms however its already proven monohydrate does not deform to creatinine within the gi tract. Also, ncbi literally states BOLDLY any claims of creatine outside of monohydrate being effective are FALSE and unsubstantiated.
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Nick
Okay so honest question so I haven't used creatine in probably 6 months long story short. That being said I've heard and read a ton of articles of when you do start using creatine start off with 20 grams a day. For 5 days and after that stick to I believe it's 4-6 that being said. Would I take his two current products showing as a 10-10 split because I realize after your done with the 20 you can just do say 2. 5 and 2. 5. I'm just curious about the 20 Thanks
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Okay so honest question so I haven't used creatine in probably 6 months long story short. That being said I've heard and read a ton of articles of when you do start using creatine start off with 20 grams a day. For 5 days and after that stick to I believe it's 4-6 that being said. Would I take his two current products showing as a 10-10 split because I realize after your done with the 20 you can just do say 2. 5 and 2. 5. I'm just curious about the 20 Thanks
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Raven
I know this is an older video by Jeff it still rings true. All the people who didn-t watch till the end are idiots. And secondly the ones saying Creatine Mono reigns supreme haven-t tried the others. I used mono ages ago. Then changed over to Kre alkalyn no loading, no bloating and works just as good. It-s more expensive for a reason, Try Kre alkalyn and i bet you won-t go back to mono even pure or micronized creatine.
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I know this is an older video by Jeff it still rings true. All the people who didn-t watch till the end are idiots. And secondly the ones saying Creatine Mono reigns supreme haven-t tried the others. I used mono ages ago. Then changed over to Kre alkalyn no loading, no bloating and works just as good. It-s more expensive for a reason, Try Kre alkalyn and i bet you won-t go back to mono even pure or micronized creatine.
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