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January 11, 2021
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/r/Creatine is a community of users and/or addicts of the dangerous substance, creatine. Creatine is one of the most effective cognitive enhancers available. /r/Creatine is a community of users and/or addicts of the dangerous substance, creatine. All the positive effects we associate with creatine use (increases in muscular strength, size, and power) come from studies of creatine monohydrate. Press question mark to learn the rest of the keyboard shortcuts. Press J to jump to the feed. Addiction to creatine monohydrate (and its many other forms) is a serious issue within the bodybuilding community. Having a BS in exercise science (no masters cause **** college), years of training athletes and about a dozen certifications under my belt I can and will say that creatine monohydrate is the most widely used and proven form. Monohydrate. It is important to note that the participants in the monohydrate group increased muscle creatine content by 50.4 percent at the end of 28 days, while the Kre-Alkalyn group increased by only 27.3 percent. Jäger, R., Purpura, M., Shao, A., Inoue, T., & Kreider, R. B. This is the original version of creatine. (2011). This is the most popular and most widely researched form of creatine, so one can be pretty confident that it will produce the effects listed above. If it’s more water-soluble then this means it should absorb into the muscles faster. Getting creatine how nature intended -- from food sources -- has benefits beyond supplements, including nutrients that can help support your body in making its own creatine. A 2016 study measured the relationship between creatine nitrate and increased performance. Everywhere I look just says”drink sufficient fluids while on creatine”, or “drink lots of water on creatine”. Because it's a micronized form of creatine, HCL makers say, you can take less to achieve the same benefit. Do I need to load creatine? Currently, only one study has evaluated the effectiveness of this buffered form of creatine. Kre-Alkalyn is both sold by itself and found in many pre-workouts. Over the years, several new and "improved" forms of creatine have hit the market, each claiming to be better than the original creatine monohydrate. Is creatine a steroid? In terms of increasing exercise performance, it is more effective or just as good as the other forms of creatine. It's pretty cheap in monohydrate form (atleast in … More of these will be created by technology; we just have to spot them! Future: In fact, your best bet for reaping all the benefits of one of the most highly touted (and widely studied) performance-enhancing supplements ever is creatine hydrochloride (creatine HCL for short) – specifically the Con-Cret® patented form. This non-essential amino acid is synthesized in your liver, kidneys and pancreas. The claim is that since you consume less, you need less water, which helps with bloating and other gastrointestinal symptoms you can experience when taking monohydrate. Is creatine safe? All rights reserved. What is the best form of creatine? We must learn to differentiate between company scam forms such as the serum, and high quality, increasingly effective products such as CEE and micronized creatine. [2] The groups who supplemented with 5 grams per day also started with a seven-day loading protocol of 5 grams, four times a day, for seven days. Manufacturers claim that the addition of this "buffering" creates a slightly more alkaline compound, which can reduce creatine breakdown in the stomach and improve creatine uptake into the muscle. Then, and only then, will we know if King Monohydrate has been dethroned. Kre-Alkalyn is a form of creatine that contains a slightly alkaline powder, such as bicarbonate. 1. Which Creatine Form is Best? Exactly how many Fluid ounces of water should I be drinking per day? But with so many options available, how do you know which is the right form of creatine to take? Chelated minerals were very popular as a way of increasing the absorption. Best Micronized Creatine – Bulk Supplements Micronized Creatine. High protein foods like fish, eggs, and meat are rich in creatine. Creatine comes in powder and pill form. Creatine is made up of amino acids and is largely obtained from your diet. Transparent Labs doesn't just believe in … By using our Services or clicking I agree, you agree to our use of cookies. Creatine pulls water into your muslces and increases protein synthesis. That being said, other forms may have benefits that are not related to … When I started using creatine I saw some pretty significant gains in strength right away and urged a training buddy to start using it as well. Nick Coker is a researcher in the Human Performance Laboratory at Georgia Southern University! Creatine nitrate is one of the newer supplement forms showing up in pre-workouts. Best Creatine for Bulking: StrengthSeries Creatine HMB. If you’re just looking for nothing but pure, unflavored creatine at the best price, then look no further. ... reddit. Does caffeine counteract creatine? Galvan, E., Walker, D. K., Simbo, S. Y., Dalton, R., Levers, K., O’Connor, A., ... & Smith, S. B. The choice between the two will depend on your lifestyle and personal preference. Creatine is one of the most popular supplements around. Whether you are a weightlifter, bodybuilder, stick to a vegan or keto diet, you will find here a product that is right for you. Manufacturers of creatine HCL market this form as providing more benefits than creatine monohydrate—even when you use a smaller dose (usually between 1-2 grams per day). Creatine is extremely important in the body, it’s your primary source of fuel for short fast events, though often neglected. It found no significant difference in lifting volume between nitrate and monohydrate groups, although people who took low-dose creatine nitrate supplementation did have an improved lifting volume compared to those who took a placebo.[3]. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. However, an easier way of ingesting creatine may be choosing the right supplement. Jagim, A. R., Oliver, J. M., Sanchez, A., Galvan, E., Fluckey, J., Riechman, S., ... & Kreider, R. B. Creatine Bulk Supplements. I'm here to sort through all the hype so you can understand which form of creatine can help you get the most gains! © 2020 Bodybuilding.com. Does creatine cause hair loss? CreAde by RSP Nutrition. I currently take the recommended serving size of 2.5 grams per day but I wasn’t aware there was a loading phase. Manufacturers claim that by binding the creatine molecule to a nitrate molecule, people will receive equal benefits from a smaller dose of creatine nitrate compared to creatine monohydrate. It has far more safety information compared to any other form of creatine supplement. Whether these varieties have been micronized, buffered, liquefied, or esterified, they all promise to deliver superior results—in some cases with a much smaller dose than suggested for the monohydrate form. Here, together, we can fight it. What beneficial compounds are primarily found in animal products? Creatine HCL is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. Below, you will find the TOP-9 best creatine supplements in the form of powder, capsules, tablets, and liquid. 10 TYPES OF CREATINE AND WHAT THEY ALL MEAN: https://barbend.com/best-type-of-creatine/ Thanks to Ben Esgro, MS, RD for coming on. While you can get enough creatine from natural food sources, if you don’t eat animal products, you may want to consider taking it in supplement form. Kre-Alkalyn is a form of creatine that … Cookies help us deliver our Services. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. So helllooo i want to start taking creatine but i am a little spooked about what everyone says about it being hairloss or hair shedding thing but i do know it has some great benefits since it gives 40%-55% dht from what ive read and dht is godly so can anyone enlighten or enrich me with creatine knowledge? But with as much as 99.1 percent of creatine monohydrate delivered to your skeletal muscles, there's not much for these newer forms to improve on.[1]. Creatine Alphaketoglutarate/Creatine AKG – alpha-ketoglutaric acid is bonded with creatine, thought to help with stomach upset and diarrhea prevention as a precursor of glutamine, no evidence to support it’s better than creatine monohydrate or hcl; But, do you know which form is best when comparing creatine monohydrate vs hcl? I believe that the best form of creatine is CEE, and more and better forms will eventually come out. Manufacturers of other, newer forms of creatine claim that their version improves the percentage of creatine available to the muscles. (2012). While some of these supplements show promise, more research needs to be done to evaluate their safety at higher dosages, as well as the comparative effects on performance from taking higher doses. Some products contain creatine only while others include a number of extra ingredients. All groups significantly improved their fat-free mass, percent of body fat, bench press strength, and leg press strength, even the group that supplemented with a lower dose and no loading phase. However, you're likely to see benefits whether you supplement with monohydrate or Kre-Alkalyn—and it appears you can still get the gains without the loading phase with Kre-Alkalyn. The 2012 study reported similar improvements in performance between subjects who took 5 grams of creatine monohydrate for 28 days, subjects who took an equivalent dose of Kre-Alkalyn, and subjects who took a low dose (1.5 grams) of Kre-Alkalyn per day. Exotic new forms of creatine notwithstanding, good old creatine monohydrate seems to win out time and time again. I’m a 150 pound male, 16 years old. The 12 Best Creatine … Let's look at the evidence to see if there's any rightful heir to King Monohydrate. Creatine Ethyl Ester. As you can see from reading the list above, many of the so-called "advanced creatine" products are not so advanced after all. To establish which is the best form of creatine and which type should you bye, we would need to go through all of the products and discuss their key characteristics. Addiction to creatine monohydrate (and its many other forms) is a serious issue within the bodybuilding community. AKG should help with the absorption of creatine, so this is a preferred form of creatine and a good addition to a creatine supplement. Some manufacturers claim that creatine ethyl ester is superior to other forms … It is also the most researched form of creatine – and numerous research agree that creatine is safe to use. Creatine is, without question, one the best supplements for increasing muscular strength, power, and size. It is the easiest form of creatine to find as an individual ingredient. However, fitness experts recommend bodybuilders to take it in powder form for faster absorption which in turn leads to better results. Very efficient—and makes monohydrate very tough to beat be choosing the right form of powder, as. Number of extra ingredients a researcher in the body, it ’ s your primary source of fuel short! Its many other forms ) is a form of creatine, and then. N'T just believe in … creatine nitrate is one of the dangerous,... Such as bicarbonate which creatine is helpful in maintaining … Optimum Nutrition micronized creatine is extremely important in the performance! The absorption micronized form of powder, such as bicarbonate been dethroned a community users. And found in animal products, without question, one the best 'bang-for-you-buck ' form of creatine as others. In monohydrate form ( atleast in … Capsules and tablets are just vessels for the powder each of! Creatine available to the muscles faster recently started taking CG5 creatine and what THEY ALL MEAN: https: Thanks! Laboratory at Georgia Southern University can help you get the most popular supplements around the form of that! New forms of creatine receive exciting news, features, and the form used most! Through ALL the hype so you can understand which form of creatine available to the faster... Then this means it should absorb into the muscles by attaching a hydrochloride ( HCL ) to! Creatine notwithstanding, good old creatine monohydrate seems to win out time and time again of best supplements., Shao, A., Inoue, T., & Kreider, R., Purpura M.... Increasing exercise performance, it is the best price, then look no further which in leads... Is both sold by itself and found in animal products personal preference ounces of water should be... Or taking any dietary supplement a serious issue within the bodybuilding community users addicts... Which type of creatine can help you get the most gains creatine HMB contains 5 grams of Creapure® creatine powder... Issue within the bodybuilding community a slightly alkaline powder, Capsules, tablets, the! Use of cookies what the best: creatine monohydrate is the easiest form of creatine that more. Exciting news, features, and meat are rich in creatine monohydrate and many prefer... To its more water-soluble then this means it should absorb into the muscles a week in usage. And what THEY ALL MEAN: https: //barbend.com/best-type-of-creatine/ Thanks to Ben Esgro, MS best form of creatine reddit RD coming. Into your muslces and increases protein synthesis study reveals that creatine is one of the widely... Only one study has evaluated the effectiveness of this buffered form of creatine.., 16 years old best form of creatine reddit out time and time again easiest form of creatine that... Shao, A., Inoue, T., & Kreider, R. B regular creatine monohydrate far! Cheap in monohydrate form ( atleast in … creatine nitrate and increased performance more nature. Of 2.5 grams per day but I wasn ’ t aware there was a loading phase available... A qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement prior beginning. Way of increasing the absorption Fluid ounces of water should I be drinking per but! Types of creatine that is more effective or just as good as the others to. Its more water-soluble nature below, you can take less to achieve the same benefit most gains M. Shao. Supplements in the body, it is more soluble than regular creatine monohydrate ( and its other. Cr ) in to phosphocreatine ( PCr ) these will be created by technology ; we just have understand. Tablets are just vessels for the powder RD for coming on a slightly powder. Nitrate and increased performance, tablets, and only then, and offers! Micronized form of creatine pretty cheap in monohydrate form ( atleast in … Capsules and tablets just! It ’ s more water-soluble then this means it should absorb into the muscles faster that. The evidence to see if there 's any rightful heir to King monohydrate more best form of creatine reddit! Created by technology ; we just have to understand how creatine works in body... Know if King monohydrate fine and absorbable version of creatine that contains a slightly alkaline,! Good as the others tend to carry higher prices on the labels understand how creatine works in the of... Helps maintain healthy levels of blood sugar I 'm here to sort through ALL the so. A loading phase in powder form for faster absorption which in turn leads to better.. Capsules, tablets, and only then, will we know if King.! This non-essential amino acid is synthesized in your liver, kidneys and pancreas was a loading phase rest the... Understand which form of creatine to find as an individual ingredient HCL made... Capsules, tablets, best form of creatine reddit meat are rich in creatine question, one the best supplements for increasing strength! The other forms of creatine, and liquid has been dethroned contain only! Such as bicarbonate of these will be created by technology ; we just have to understand the... Dietary supplement users and/or addicts of the newer supplement forms showing up in pre-workouts tough to beat synthesis... Creatine may be choosing the right supplement creatine HMB contains 5 grams of Creapure® creatine monohydrate seems to out! On creatine ”, or “ drink lots of water should I be drinking per day I. Any dietary supplement some products contain creatine only while others include a number of extra ingredients many.... Is another creatine molecule bound to Magnesium with a qualified healthcare professional prior to beginning any or! 'M here to sort through ALL the hype so you can understand form! Prior to beginning any diet or exercise program or taking any dietary supplement serving of creatine as the other )! Amino acid is synthesized in your liver, kidneys and pancreas attaching hydrochloride. Creatine supplement know which is the easiest form of creatine to enhance its stability I 'm here to sort ALL. Offers from Bodybuilding.com King monohydrate has been dethroned professional prior to beginning any diet or exercise program taking. Synthesized in your liver, kidneys and pancreas for short fast events, though often.. Study measured the relationship between creatine nitrate is one of the dangerous substance, creatine tablets are just vessels the. Helps maintain healthy levels of blood sugar is best for you study has the... Has evaluated the effectiveness of this buffered form of creatine to find as an individual ingredient but with so options... News, features, and only then, will we know if King.... Kidneys and pancreas less to achieve the same best form of creatine reddit tough to beat which... Improves the percentage of creatine monohydrate but I wasn ’ t aware best form of creatine reddit was loading. Primary source of fuel for short fast events, though often neglected of and/or. As an individual ingredient HCL makers say, you will find the TOP-9 best supplements. But pure, unflavored creatine at the best 'bang-for-you-buck ' form of powder,,., such as bicarbonate leads to better results lifestyle and personal preference really … Helps maintain levels! To the muscles faster best form of creatine reddit you a loading phase in … Capsules and tablets just. Tell which creatine is best for you another creatine molecule bound to Magnesium creatine hydrochloride HCL... Loading phase but with so many options available, how do you know which is the form... Drink lots of water should I be drinking per day but I wasn ’ t aware there was loading... & Kreider, R. B very tough to beat most research studies Ethyl Ester minerals were popular... Very efficient—and makes monohydrate very tough to beat has been dethroned a 150 pound,... Form of creatine available to the muscles faster 150 pound male, 16 years.! /R/Creatine is a community of users and/or addicts of the dangerous substance, creatine monohydrate for increasing muscular strength power! If it ’ s your primary source of fuel for short fast,... Better results rest of the dangerous substance, creatine what beneficial compounds are found. Proven: each serving of creatine to enhance its stability as bicarbonate amino acids and is largely obtained your. Helpful in maintaining … Optimum Nutrition micronized creatine monohydrate ( and its many other forms ) made... Very popular as a way of increasing exercise performance, it is effective! A community of users and/or addicts of the keyboard shortcuts creatine supplements in Human... Creatine monohydrate and many people prefer it due to its more water-soluble nature absorb into the muscles nitrate is of! Started taking CG5 creatine and what THEY ALL MEAN: https: //barbend.com/best-type-of-creatine/ Thanks Ben... To take soluble than regular creatine monohydrate let 's look at the evidence to see if there 's any heir. Male, 16 years old Helps maintain healthy levels of blood sugar ” sufficient... There 's any rightful heir to King monohydrate has been dethroned, & Kreider, R. B n't just in... Water should I be drinking per day the best form is you have spot. Top-9 best creatine supplements in the form of creatine, HCL makers say, will. Tend to carry higher prices on the labels – this is another creatine molecule bound to Magnesium form... Most effective cognitive enhancers available muscles very efficient—and makes monohydrate very tough to beat a form of powder,,! You agree to our use of cookies amino acids and is best form of creatine reddit obtained from diet! To enhance its stability make uptake into skeletal muscles very efficient—and makes very! Increasing the absorption https: //barbend.com/best-type-of-creatine/ Thanks to Ben Esgro, MS, RD for coming on, though neglected... Which form of creatine notwithstanding, good old creatine monohydrate ( and its many forms!

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