I am going to start taking creatine, and have been reading up on them to educate myself. i am wondering what type of creatine is most effective (ethyl ester, monohydrate,etc..) and also i have read a lot of different ideas about cyling and loading, and also that 5g a day is enough.... basically there is a lot of info out there and different opinions, and im wondering what product you guys recommend?
Creatine
- Thread starter West26
- Start date
monohydrate. And, effervecent is an efficient means of transfer. But, most effervescent versions come in packs which do 5g. per dose. This is prolly double what you need daily. You can open a packet, use 1/2, then fold the packet shut for tomorrow's dose.
GNC's generic brand is fine. I like the Orange flavor.
-Rip
GNC's generic brand is fine. I like the Orange flavor.
-Rip
yeah i looked into that kre-alkalyn creatine and it seems like good ****. apparently when u mix regular creatine with any liquid it turns into creatinine which is toxic and causes bloating, cramps, and upset stomachs and is bad for the liver. Since it turns into creatinine the muscles are not absorbing a lot of pure creatine. this kre-alkalyn creatine is said to be different because its ph, which allows it to stay in pure creatine form instead of turning toxic, makes it a lot more effective because the body is only getting pure creatine instead of creatinine. even tho creatines have the creapure thing on it, that is only in powder from, not when u mix it in to consume. ----- so if anyone has taken let me know how its been, im considering buying some
there is something to kre-alkalyn but this info is so horribly inaccurate. i bet they offer no proof. something like thisWest26 said:
Nutrition. 2004 Jul-Aug;20(7-8):609-14.
Scientific basis and practical aspects of creatine supplementation for athletes.
Volek JS, Rawson ES.
Department of Kinesiology, University of Connecticut, Storrs, Connecticut 06269, USA. jeff.volek@uconn.edu
A large number of studies have been published on creatine supplementation over the last decade. Many studies show that creatine supplementation in conjunction with resistance training augments gains in muscle strength and size. The underlying physiological mechanism(s) to explain this ergogenic effect remain unclear. Increases in muscle fiber hypertrophy and myosin heavy chain expression have been observed with creatine supplementation. Creatine supplementation increases acute weightlifting performance and training volume, which may allow for greater overload and adaptations to training. Creatine supplementation may also induce a cellular swelling in muscle cells, which in turn may affect carbohydrate and protein metabolism. Several studies point to the conclusion that elevated intramuscular creatine can enhance glycogen levels but an effect on protein synthesis/degradation has not been consistently detected. As expected there is a distribution of responses to creatine supplementation that can be largely explained by the degree of creatine uptake into muscle. Thus, there is wide interest in methods to maximize muscle creatine levels. A carbohydrate or carbohydrate/protein-induced insulin response appears to benefit creatine uptake. In summary, the predominance of research indicates that creatine supplementation represents a safe, effective, and legal method to enhance muscle size and strength responses to resistance training.
this study was done last year on monohydrate. just about all studies done on creatine were done on plain ole monohydrate powder. jeff volek and roger harris are pretty much creatine authorities. i prefer to go by what they say
