Types of creatine

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    Types of creatine


    Hi guys, I wanted to ask what type of creatine or which product shall I use? I am planning to run creatine all through the year. As far as I know the standard dose of creatine monohydrate would be 5g. I have tested a lot of different monos and no matter how pure it is, I always got GI distress and felt really bloated. I had several Kre Alkalyn-runs, but only for 3 months in succession. I do need a creatine form that is cheap, much cheaper than Kre Alkalyn, which will leave me without GI distress. Do you have any tipps for me, regarding this subject? I am really looking forward to your recommendations.

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    Quote Originally Posted by alexmcl04 View Post
    Hi guys, I wanted to ask what type of creatine or which product shall I use? I am planning to run creatine all through the year. As far as I know the standard dose of creatine monohydrate would be 5g. I have tested a lot of different monos and no matter how pure it is, I always got GI distress and felt really bloated. I had several Kre Alkalyn-runs, but only for 3 months in succession. I do need a creatine form that is cheap, much cheaper than Kre Alkalyn, which will leave me without GI distress. Do you have any tipps for me, regarding this subject? I am really looking forward to your recommendations.
    Everything I've read has shot down the new school overpriced creatines in favor of regular basic creatine monohydrate. I've also read some studies that show reference to 5g creatine in the cells which would amount to consumption of up to 20g/day.
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    Creatine mono is fine. 2-5g/d, every day, no loading, no cycling. Doesn't matter the timing of it, either. iFORCE has a great Creaplex creatine mono that would work for you. Keep in mind that creatine is also naturally-occurring in food, esp red meat, so you get it elsewhere in your diet. You don't need more then 2-5g every day.
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    Quote Originally Posted by Epolis13 View Post
    Creatine mono is fine. 2-5g/d, every day, no loading, no cycling. Doesn't matter the timing of it, either. iFORCE has a great Creaplex creatine mono that would work for you. Keep in mind that creatine is also naturally-occurring in food, esp red meat, so you get it elsewhere in your diet. You don't need more then 2-5g every day.
    2-5g/day debatable. And I say go with the no name creatine monohydrate that you buy in bulk. After all, I am a rep for "No Name Supps."
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    Quote Originally Posted by threeFs View Post
    2-5g/day debatable. And I say go with the no name creatine monohydrate that you buy in bulk. After all, I am a rep for "No Name Supps."
    2-5g/d isn't really debatable. It's been researched over and over and over again.
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    Quote Originally Posted by Epolis13 View Post
    2-5g/d isn't really debatable. It's been researched over and over and over again.
    Yeah, 2-5 g at the cellular level takes much more than ingesting 2-5g orally.
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    2-5g orally. Daily.
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    Quote Originally Posted by Powercage View Post
    2-5g orally. Daily.
    Here is some information with studies and sources, beyond the word of mouth bro-science recommending 2-5g creatine daily.

    http://www.schwarzenegger.com/fitnes...-you-be-taking
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    Quote Originally Posted by threeFs View Post
    Here is some information with studies and sources, beyond the word of mouth bro-science recommending 2-5g creatine daily.

    Creatine: How Much Should You Be Taking? | Arnold Schwarzenegger


    No thanks sir


    Ive been thru this debate so many times. Those studies are poorly structured or based on outdated science or totally irrelevant. I tore this exact piece apart on his FB page one day a few months ago.

    You just referenced Kiefer, one of the biggest jokes in supplements.
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    Creatine from what i last heard is good up to 8hrs in water, so you could try mixing up a drink and drink it more slowly to help with your GI issue. I tend to drink mine while I workout so sometimes it takes me an hour or more to finish it.
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    Quote Originally Posted by Powercage View Post

    No thanks jeff

    Ive been thru this debate so many times. Those studies are poorly structured or based on outdated science or totally irrelevant. I tore this exact piece apart on his FB page one day a few months ago.

    You just referenced Kiefer, one of the biggest jokes in supplements.
    Cool, let me read what you wrote and draw my own conclusions
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    Quote Originally Posted by threeFs View Post
    Cool, let me read what you wrote and draw my own conclusions
    I dont save facebook links from months ago regarding poorly constructed articles.


    I would pose a situation to you tho. Let's assume for a second you are right and his article holds water. For someone of my size he recommends something like 37g of creatine. Wouldnt it be more advantageous for me, as a rep for a company, to recommend you take 37g of my company's creatine?


    Im not trying to con you out of money when 2-5g orally a day is sufficient.
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    Quote Originally Posted by Powercage View Post
    No thanks sir


    Ive been thru this debate so many times. Those studies are poorly structured or based on outdated science or totally irrelevant. I tore this exact piece apart on his FB page one day a few months ago.

    You just referenced Kiefer, one of the biggest jokes in supplements.
    Dude it was on Schwarzenegger.com...
    Quote Originally Posted by Powercage View Post
    I dont save facebook links from months ago regarding poorly constructed articles.


    I would pose a situation to you tho. Let's assume for a second you are right and his article holds water. For someone of my size he recommends something like 37g of creatine. Wouldnt it be more advantageous for me, as a rep for a company, to recommend you take 37g of my company's creatine?


    Im not trying to con you out of money when 2-5g orally a day is sufficient.
    37g LMAO! Get ready for some gnarly DHT levels. As soon as that ****ing article came out I knew this was going to happen...
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    Quote Originally Posted by Spaniard View Post
    37g LMAO! Get ready for some gnarly DHT levels. As soon as that ****ing article came out I knew this was going to happen...

    I know. Kiefer is the epitome of pubmed ninja.
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    Quote Originally Posted by Powercage View Post

    I know. Kiefer is the epitome of pubmed ninja.
    Look, I'm not defending the guy. I just referenced an article with citations. I haven't researched further for or against. I don't know that you are a product rep, nor do I care. And all the above commentary doesn't cite any studies, that's all I'm saying.
    Prove it wrong, I hope you do. I just inquired as to the science documenting 2-5g creatine in humans. I can research on my own, but I haven't done so yet.
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    Quote Originally Posted by threeFs View Post
    Look, I'm not defending the guy. I just referenced an article with citations. I haven't researched further for or against. I don't know that you are a product rep, nor do I care. And all the above commentary doesn't cite any studies, that's all I'm saying.
    Prove it wrong, I hope you do. I just inquired as to the science documenting 2-5g creatine in humans. I can research on my own, but I haven't done so yet.

    That's fair I feel. I would suggest you look into it tho. Specifically things such as daily PCr pool turnover rates. As well as absorption/saturation rates of orally ingested creatine monohydrate.
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    i concur. 2-5g daily.
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    Thoughts?

    http://www.ncbi.nlm.nih.gov/pubmed/12546637

    Basically the findings show that 2g per day is inadequete to maintain creatine stores.
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    Quote Originally Posted by Jiigzz View Post
    Thoughts?

    Effects of creatine loading and prolonged cr... [Clin Sci (Lond). 2003] - PubMed - NCBI

    Basically the findings show that 2g per day is inadequete to maintain creatine stores.

    This can make potential sense. Standard PCr pool turnover has been shown to be around 2g per day. If you get a group of athletes that have slightly more turnover, or more needs based on lean muscle mass, you could require slightly more creatine (this study was most likely done on only 10 guys taking creatine). Hence the safe answer being 2-5g per day.

    There are other studies showing that 2g is adequate. I would say at the low end it really depends on individual variation (or the study structure).
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    Quote Originally Posted by Powercage View Post
    This can make potential sense. Standard PCr pool turnover has been shown to be around 2g per day. If you get a group of athletes that have slightly more turnover, or more needs based on lean muscle mass, you could require slightly more creatine (this study was most likely done on only 10 guys taking creatine). Hence the safe answer being 2-5g per day.

    There are other studies showing that 2g is adequate. I would say at the low end it really depends on individual variation (or the study structure).
    Makes sense; I agree with the range of 2-5g but I would err toward the 5g personally.
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    I like MCC.

    I prefer CreIgnite since it has MCC, orotic acid, and other goodies.
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    I started a discussion, did I?
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    Creignite ftw
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    Didn't PA just have a discussion on creatine a week or two ago. Where studies of crazy high amounts were brought into play.

    Something along those lines, I vaguely remember reading it here in the PA section. I may have to look that up.
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    Crea-Trona it's amazing. By regulating PH levels in the muscle it is able to deliver more creatine then regular creatine. I've had some of the best pumps and strength increases with no noticeable bloat while using Crea-Trona.
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    I feel if the higher doses caused issues you could try 2-3g of Creatine Mono on training days as a maintenance dose and it may alleviate the issue.

    If that still causes issues the posts below me would be my suggestion (MCC or a product containing it. Creignite and Trinitine[Ultima] are solid choices).

    Quote Originally Posted by Daycrawler View Post
    I like MCC.

    I prefer CreIgnite since it has MCC, orotic acid, and other goodies.
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    Also read something about not taking creatine with caffeine
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    Quote Originally Posted by threeFs View Post
    Also read something about not taking creatine with caffeine
    I remember hearing that awhile back but then read something about how when they first started doing studies with bodybuilders and creatine they used to put it into their morning coffee and they all got pretty good results.
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    Quote Originally Posted by jiggero View Post
    I remember hearing that awhile back but then read something about how when they first started doing studies with bodybuilders and creatine they used to put it into their morning coffee and they all got pretty good results.
    So many of the PWO's have both caffeine and creatine in them, I haven't heard many people having an issue with it lol. I remember hearing sometime ago that you are suppose to take creatine with some form of sugar (I think to absorb it), and yet none of the PWO's have sugar in them?
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    Quote Originally Posted by mtinsideout View Post
    So many of the PWO's have both caffeine and creatine in them, I haven't heard many people having an issue with it lol. I remember hearing sometime ago that you are suppose to take creatine with some form of sugar (I think to absorb it), and yet none of the PWO's have sugar in them?
    Yeah, some of my pwo's have caffeine & creatine. Works, but perhaps creatine could be more effective without the caffeine? Just thinking out loud. I held off on mine with my PWO and am going to take it later tonight, but this is day 1 of that
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    Quote Originally Posted by threeFs View Post
    Yeah, some of my pwo's have caffeine & creatine. Works, but perhaps creatine could be more effective without the caffeine? Just thinking out loud. I held off on mine with my PWO and am going to take it later tonight, but this is day 1 of that


    It wont make a difference
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    Quote Originally Posted by mtinsideout View Post
    So many of the PWO's have both caffeine and creatine in them, I haven't heard many people having an issue with it lol. I remember hearing sometime ago that you are suppose to take creatine with some form of sugar (I think to absorb it), and yet none of the PWO's have sugar in them?
    I answered my own question, if you google "sugar with creatine" the first thing that comes up is some article on bodybuilding(dot)com's site all about creatine. It's an interesting article.
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    Quote Originally Posted by alexmcl04 View Post
    Hi guys, I wanted to ask what type of creatine or which product shall I use? I am planning to run creatine all through the year. As far as I know the standard dose of creatine monohydrate would be 5g. I have tested a lot of different monos and no matter how pure it is, I always got GI distress and felt really bloated. I had several Kre Alkalyn-runs, but only for 3 months in succession. I do need a creatine form that is cheap, much cheaper than Kre Alkalyn, which will leave me without GI distress. Do you have any tipps for me, regarding this subject? I am really looking forward to your recommendations.
    I have been using Creatine Monohydrate from Nutrabio.com for going on 2 months straight. I have had no GI distress with this product and I dose 5-10 grams of it daily.
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    Quote Originally Posted by Epolis13 View Post
    2-5g/d isn't really debatable. It's been researched over and over and over again.

    Quote Originally Posted by Powercage View Post

    No thanks sir

    Ive been thru this debate so many times. Those studies are poorly structured or based on outdated science or totally irrelevant. I tore this exact piece apart on his FB page one day a few months ago.

    You just referenced Kiefer, one of the biggest jokes in supplements.


    Quote Originally Posted by Spaniard View Post
    Dude it was on Schwarzenegger.com...

    37g LMAO! Get ready for some gnarly DHT levels. As soon as that ****ing article came out I knew this was going to happen...
    So is this wrong as well? .3g creatine/kg...200lbs = 90.91kg=27g creatine for maintenance
    http://www.athleticx.net/articles/cr...on-and-dosing/
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    Quote Originally Posted by threeFs View Post
    So is this wrong as well? .3g creatine/kg...200lbs = 90.91kg=27g creatine for maintenance
    http://www.athleticx.net/articles/creatine-function-and-dosing/

    They are probably using the exact same studies Kiefer did, but I couldnt find anywhere they referenced what they based that off of.
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    I get a feeling that is a typo. In the section above they mention 20g split into several doses for loading then say the maintenance level is significantly lower than that. They probably meant .03g/kg of BWT, which is a number I have seen referenced for maintenance dosing quite often.
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    Actual scientific studies that can be repeated > google
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    Quote Originally Posted by mtinsideout View Post
    I answered my own question, if you google "sugar with creatine" the first thing that comes up is some article on bodybuilding(dot)com's site all about creatine. It's an interesting article.
    If by "interesting" you mean "horrible", then I agree.

    That calculator has me loading at 39g/day, and then a maintenance dose of 17g/day.
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    Quote Originally Posted by Smitty77 View Post
    If by "interesting" you mean "horrible", then I agree.

    That calculator has me loading at 39g/day, and then a maintenance dose of 17g/day.
    If by "horrible" you mean the calculator that I didn't reference for that very reason you would correct sir lol.
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    Creatine Mono should be fine for most users(especially at less than $15 for 1.2kg). If GI issues are a concern then maybe try some mono.....all the other "designer" creatines will do nothing more than take your money

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