Types of creatine

alexmcl04

New member
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.
 
alexmcl04 said:
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.
Click to expand...

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.
 
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.
 
Epolis13 said:
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.
Click to expand...

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."
 
threeFs said:
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."
Click to expand...
2-5g/d isn't really debatable. It's been researched over and over and over again.
 
2-5g orally. Daily.
 
threeFs said:
Here is some information with studies and sources, beyond the word of mouth bro-science recommending 2-5g creatine daily.

Invalid Link Removed
Click to expand...



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.
 
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.
 
Powercage said:
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.
Click to expand...

Cool, let me read what you wrote and draw my own conclusions
 
threeFs said:
Cool, let me read what you wrote and draw my own conclusions
Click to expand...

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.
 
Powercage said:
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.
Click to expand...
Dude it was on Schwarzenegger.com...
Powercage said:
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.
Click to expand...

37g LMAO! Get ready for some gnarly DHT levels. As soon as that ****ing article came out I knew this was going to happen...
 
Spaniard said:
37g LMAO! Get ready for some gnarly DHT levels. As soon as that ****ing article came out I knew this was going to happen...
Click to expand...


I know. Kiefer is the epitome of pubmed ninja.
 
Powercage said:
I know. Kiefer is the epitome of pubmed ninja.
Click to expand...

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.
 
threeFs said:
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.
Click to expand...


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.
 
Thoughts?

Invalid Link Removed

Basically the findings show that 2g per day is inadequete to maintain creatine stores.
 
Jiigzz said:
Thoughts?

Invalid Link Removed

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


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).
 
Powercage said:
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).
Click to expand...

Makes sense; I agree with the range of 2-5g but I would err toward the 5g personally.
 
I like MCC.

I prefer CreIgnite since it has MCC, orotic acid, and other goodies.
 
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.
 
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.
 
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).

Daycrawler said:
I like MCC.

I prefer CreIgnite since it has MCC, orotic acid, and other goodies.
Click to expand...

mr.cooper69 said:
Creignite ftw
Click to expand...
 
threeFs said:
Also read something about not taking creatine with caffeine
Click to expand...

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.
 
jiggero said:
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.
Click to expand...

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?
 
mtinsideout said:
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?
Click to expand...

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
 
threeFs said:
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
Click to expand...



It wont make a difference
 
mtinsideout said:
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?
Click to expand...

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.
 
alexmcl04 said:
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.
Click to expand...

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.
 
Epolis13 said:
2-5g/d isn't really debatable. It's been researched over and over and over again.
Click to expand...


Powercage said:
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.
Click to expand...



Spaniard said:
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...
Click to expand...

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/
 
threeFs said:
So is this wrong as well? .3g creatine/kg...200lbs = 90.91kg=27g creatine for maintenance
Invalid Link Removed
Click to expand...


They are probably using the exact same studies Kiefer did, but I couldnt find anywhere they referenced what they based that off of.
 
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. ;)
 
mtinsideout said:
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.
Click to expand...

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.
 
Smitty77 said:
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.
Click to expand...

If by "horrible" you mean the calculator that I didn't reference for that very reason you would correct sir lol.
 
mw1 said:
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;)
Click to expand...

Where are you getting 1200g. Creatine mono for 15 bucks? Unless your not including shipping...
 
broken bottle said:
Where are you getting 1200g. Creatine mono for 15 bucks? Unless your not including shipping...
Click to expand...

It's actually 11.99 if I remember correctly, maybe 12.99.
 
You must log in or register to reply here.
Back
Top