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2:56 pm
May 11, 2010
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lenders1
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what are your views on monohydrate creatine or kre-alkalyn. which is better and why
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5:40 am
May 12, 2010
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Darrin
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Post edited 9:41 am – May 12, 2010 by Darrin
Monohydrate – cheaper and just as effective. In 2008-2009 there were a string of good scientific studies showing that these "boutique" forms of creatine are not more effective. They use slogans like "no load" or "pH balanced" and "does not convert into creatinine prior to reaching skeletal muscle tissue" etc. but the science showed that for adding strength, muscle size, and recovery time, plain old monohydrate performed as well or better than these other forms. Plus, monohydrate is cheaper.
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9:37 am
May 12, 2010
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lenders1
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thanks for the info and for saving me some money. i take my creatine with my protein shake in the a.m. i cycle 1 month on, 3 weeks off. is the cycling necessary as i have read many different view, and should i take the creatine with something specific.
thanks
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7:35 pm
May 13, 2010
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Darrin
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Creatine cycling is not fully studied but there are some theories that taking it indefinitely can reduce your body's ability to create creatine naturally (yes, creatine is a natural substance your body already creates; you also get it from things like red meat). I generally do 4 months on, one month off but again, no good scientific studies exist on this topic.
Taking creatine with protein is fine but doesn't really have any benefits. Some studies show a slight benefit taking it with a fast carb source (like milk, or juice) but it's only slight. And remember, creatine isn't like steroids. Steroids will produce gains even if you don't work very hard. Creatine is a natural substance and only helps if you are already doing a great program and working really hard.
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10:28 am
May 27, 2010
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Cameron
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I have come across a WONDERFUL resource recently. Check out "The Creatine Report" by Will Brink. It's a free e-book online. If you would like just post your e-mail on here and I'll e-mail you a copy if you can't find it. It really is an amazing thing to read. Will Brink is the same guy who wrote "The Creatine Graveyard."
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4:18 am
July 26, 2010
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Abigail
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Post edited 4:18 am – July 26, 2010 by Abigail
Creatine is good for muscle development because it increases the body’s ATP that is the main source of muscle energy.
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12:10 am
November 2, 2010
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hsl
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using creatine you can put on 10 lbs of muscle in a few weeks.
i find that creatine and protein are very helpful in reaching goals more efficiently.
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5:21 pm
November 3, 2010
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gregsfc
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hsl said:
using creatine you can put on 10 lbs of muscle in a few weeks.
I wish putting on 10 lbs of muscle were as easy as taking a heaping teaspoon of creatine each day.
I've not missed a single day of at least one creatine dose in 6 mos. I weight only five pounds more than I did six months ago, so I know I've not added 10 lbs of muscle from creatine.
Additionally, ten pounds of muscle is not equal from one person to the next. For instance, if a 5'11, 210 lb. man puts on ten lbs of muscle, that's one thing, but if a small-framed, 150 lbs man, like me, puts on ten lbs of muscle, then he's gone from Bruce Banner to the Incredible Hulk.
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5:34 pm
November 3, 2010
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Darrin
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Yeah, creatine doesn't work equally well for everyone. Part of that is what your regular diet is, another is your genetics, and another is the procedure for creatine intake. The Will Brink article mentioned above is good. You need to make sure the creatine is fully dissolved, and also you want to try to time it with an insulin spike. I also try to cycle off creatine a few times a year. What I've found is that when I first started creatine, I gained about 5 pounds but I was also eating a TON. So I don't think it made a big difference in size. But I believe it makes a big difference for me regarding recovery. I know, I know, lots of science has shown that it doesn't statistically improve recovery but I really think it does.
In the end, no single thing is going to be magic. There are a lot of basic things that make a big difference. Things like creatine will always be small in effect compared to things like
- eating a lot of food, and a lot of clean food
- timing your eating strategically around your lifts
- lifting intensely
- sleeping well
- etc.
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