Unanswered What's the best form of creatine?

ChocolateClen

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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. I’d rather take mono than take my chances with another form that’s 3x as expensive and possibly only slightly better. It all gets used the same way. That’s why I only recommend mono to the athletes I train if they ask about it.
 
Resolve10

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He went on to start a bunch of threads in the supplements section that clearly showed he had no grasp of basic science, so I feel pretty safe saying his alleged MD is complete crap lol
Some of those threads just hurt.....
 
soxbsbll05

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I can't believe how much thought some people put into creatine usage lol
 
ChocolateClen

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Doesn’t matter a ton you could honestly take it whenever.
Yup pretty much! When you get in to completion loading phases etc then it depends more on loading and timing but it’s not super imperative honestly
 
Aleksandar37

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I can't believe how much thought some people put into creatine usage lol
Marketing complicates things and people keep repeating information that is based less on science and more on what a GNC employee told them in the 90s. It all just leads to confusion on a fairly simply subject.
 
Cheeky Monkey

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Micronized creatine monohydrate. You can't really improve on it.
 
GHopkins

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Micronized creatine monohydrate. You can't really improve on it.
You only need micronized if you are going mix it with cold water or take it in a cap. If you use regular creatine mono and mix it with 120 deg water like coffee or tea it will completely dissolve. No GI tract stress or cramping. You can not store it because it slowly degrades over time. If you have no GI issues then it does not matter.
If you go back and read the first mouse studies, this is how they prepared it for consumption. Really dry reading, but that is the scientific method.
 
DaeshDontSurf

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creapure for bulking
creatine hcl for cutting
stomach acid cleaves h20 or hcl off of the creatine - make no difference (same with bs krealkylin - all turn to just creatine in stomach acid). creatine pull water inter-musle, very good! even mono not do anything for subq water - you only taking at most, 2.5g h2o molecule! 2.5g h20 weigh.....2.5g! :)
 

Jeremyk1

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stomach acid cleaves h20 or hcl off of the creatine - make no difference (same with bs krealkylin - all turn to just creatine in stomach acid). creatine pull water inter-musle, very good! even mono not do anything for subq water - you only taking at most, 2.5g h2o molecule! 2.5g h20 weigh.....2.5g! :)
Yes! I don’t know why everyone seems to think different types of creatine have different uses or effects. At the end of the day, it’s just creatine. The only advantage of HCl is that the hydrochloride molecule itself increases acidity of whatever you mix it into which increases solubility of the creatine. Creatine citrate did the same. It’s still just creatine.

As for Kre-Alkalyn, it’s actually plain monohydrate, they just add a “buffer” to increase pH. However, i find it hard to believe they put enough buffer in two capsules to do anything that would even remotely effect stomach acid. Even if it did, would that even help? Probably not. That **** is useless.
 
AndroRage

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You only need micronized if you are going mix it with cold water or take it in a cap. If you use regular creatine mono and mix it with 120 deg water like coffee or tea it will completely dissolve. No GI tract stress or cramping. You can not store it because it slowly degrades over time. If you have no GI issues then it does not matter.
If you go back and read the first mouse studies, this is how they prepared it for consumption. Really dry reading, but that is the scientific method.
So you’re saying mix it with hot water as opposed to cold if you get GI issues and they will be alleviated? I get stomach issues with mono and looking at ways to help.

Thanks
 
Powercage

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So you’re saying mix it with hot water as opposed to cold if you get GI issues and they will be alleviated? I get stomach issues with mono and looking at ways to help.

Thanks
Warm water + micronized
 
Powercage

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So standard mono it won’t help or have I misunderstood?
Micronized is monohydrate. It is simply micronized.

Non-micronized mono will not dissolve in solution as readily as micronized monohydrate.

All forms of creatine will dissolve a bit better in warmer vs colder water.
 

Jeremyk1

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So you’re saying mix it with hot water as opposed to cold if you get GI issues and they will be alleviated? I get stomach issues with mono and looking at ways to help.

Thanks
Stomach issues tend to arise from undissolved creatine. Micronized just means it’s a finer powder and dissolves more easily. Warmer water will also help solubility. Acidity can also help, which is the only benefit from using creatine HCl or citrate, they increase acidity. You could also mix it in a slightly acidic beverage like orange juice. Or add citrulline malate, the malic acid in there is of course acidic.
 
thebigt

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Stomach issues tend to arise from undissolved creatine. Micronized just means it’s a finer powder and dissolves more easily. Warmer water will also help solubility. Acidity can also help, which is the only benefit from using creatine HCl or citrate, they increase acidity. You could also mix it in a slightly acidic beverage like orange juice. Or add citrulline malate, the malic acid in there is of course acidic.
isn't that ironic...back in the day they used to say never mix creatine with orange juice, because of the acidity, lol.
 

Jeremyk1

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isn't that ironic...back in the day they used to say never mix creatine with orange juice, because of the acidity, lol.
I wouldn’t be surprised if that was started by Jeff Golini. You know, because creatine is broken down rapidly unless it’s buffered. Except, it’s actually fine for literally days!
 
thebigt

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I wouldn’t be surprised if that was started by Jeff Golini. You know, because creatine is broken down rapidly unless it’s buffered. Except, it’s actually fine for literally days!
lol...yes. I remember mixing some creatine and if I didn't drink it in an hour or so throwing it away.

funny though, those things were accepted by most guys on here at the time.
 

Jeremyk1

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lol...yes. I remember mixing some creatine and if I didn't drink it in an hour or so throwing it away.

funny though, those things were accepted by most guys on here at the time.
Right. I’m sure it was a decent enough idea, but didn’t hold up to later scrutiny. Like so many other things, even just in the world of creatine. The loading phase, for example. Not a bad idea, but turned out to be unnecessary.
 

Jeremyk1

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lol...yes. I remember mixing some creatine and if I didn't drink it in an hour or so throwing it away.

funny though, those things were accepted by most guys on here at the time.
Right. I’m sure it was a decent enough idea, but didn’t hold up to later scrutiny. Like so many other things, even just in the world of creatine. The loading phase, for example. Not a bad idea, but turned out to be unnecessary.
 
thebigt

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I wouldn’t be surprised if that was started by Jeff Golini. You know, because creatine is broken down rapidly unless it’s buffered. Except, it’s actually fine for literally days!
lol...yes. I remember mixing some creatine and if I didn't drink it in an hour or so throwing it away.

funny though, those things were accepted by most guys on here at the time.
 

Jeremyk1

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lol...yes. I remember mixing some creatine and if I didn't drink it in an hour or so throwing it away.

funny though, those things were accepted by most guys on here at the time.
Right. I’m sure it was a decent enough idea, but didn’t hold up to later scrutiny. Like so many other things, even just in the world of creatine. The loading phase, for example. Not a bad idea, but turned out to be unnecessary.
 
Raw Dog

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Right. I’m sure it was a decent enough idea, but didn’t hold up to later scrutiny. Like so many other things, even just in the world of creatine. The loading phase, for example. Not a bad idea, but turned out to be unnecessary.
On this note, while 5g/day is plenty for fitness related benefits there are neuroprotective benefits to the best of my knowledge that have only been shown at higher doses. I shoot for a minimum of 10g
 

Jeremyk1

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On this note, while 5g/day is plenty for fitness related benefits there are neuroprotective benefits to the best of my knowledge that have only been shown at higher doses. I shoot for a minimum of 10g
I don’t recall ever seeing that research. Could be possible. If I were to speculate, I’d say an issue an active individual would have is that too much of the creatine is taken up by muscle cells, not leaving enough to make a significant difference in the brain. In that case, longer term supplementation should still be fine at lower doses. However, I’m wondering if it’s related to needing a certain blood concentration in order to cross the blood brain barrier. Is that a thing? Not sure. Still, 10g a day is a reasonable dose.
 
Raw Dog

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I don’t recall ever seeing that research. Could be possible. If I were to speculate, I’d say an issue an active individual would have is that too much of the creatine is taken up by muscle cells, not leaving enough to make a significant difference in the brain. In that case, longer term supplementation should still be fine at lower doses. However, I’m wondering if it’s related to needing a certain blood concentration in order to cross the blood brain barrier. Is that a thing? Not sure. Still, 10g a day is a reasonable dose.

I’ve read a few like this. 8g/day seems to be a good dose for these benefits based on a few I’ve read. I’ve seen others go as high as 20g/day. Will try to dig up more of them when I have some free time
 
Raw Dog

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If I can find it there was one that iirc showed benefits at 8g that weren’t seen at 5g. The one I posted was only over a 5 day period but so many studies on creatine the **** is hard to find when I need it
 

Jeremyk1

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If I can find it there was one that iirc showed benefits at 8g that weren’t seen at 5g. The one I posted was only over a 5 day period but so many studies on creatine the **** is hard to find when I need it
You make it sound like sitting through 1,000+ studies can be hard. No worries, I’ll probably look into when I have the time. I’ve considered throwing together an article about creatine, but it seems like such a huge undertaking as there’s just so much research out there.
 
AndroRage

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What’s the optimum amount for performance enhancement. 10g per day of monohydrate? I know it’s 88% Creatine so 10g might be too much. Just interested how much people use and expect from a product (Pre made e.g ghost size)

Thanks
 
Resolve10

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What’s the optimum amount for performance enhancement. 10g per day of monohydrate? I know it’s 88% Creatine so 10g might be too much. Just interested how much people use and expect from a product (Pre made e.g ghost size)

Thanks
For performance once saturated 3-5g is all you should need.
 
Raw Dog

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What’s the optimum amount for performance enhancement. 10g per day of monohydrate? I know it’s 88% Creatine so 10g might be too much. Just interested how much people use and expect from a product (Pre made e.g ghost size)

Thanks
I’d go with 5 if performance is your only concern
 

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