Which Form of Creatine is Best (NOT MONOHYDRATE!)

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Put science back in supplementation here –

Creatine is one of the most popular workout supplements in the industry, for good reason. There are very few who would argue the efficacy and safety of creatine. That said, there are many different forms of creatine and knowing which one is best is a common question. In this video, I’m going to tell you which form of creatine is best and you may be shocked to know that it is not creatine monohydrate.

Now before we get started, we are assuming that creatine’s usefulness is not at question here. With literally thousands of studies performed on humans (and more importantly athletes) we have a plethora of information supporting its use as an ergogenic aid. Training and sports performance are significantly improved through supplementation with creatine.

What I really want to cover is whether creatine monohydrate is the superior form of creatine to take. To begin, it is definitely the most prevalent form of creatine. Unfortunately, this has much to do with the fact that it is the cheapest to manufacture. As you know, cheap doesn’t always equate to best. In the case of creatine it brings along with it a few downsides that are worthy of your consideration.

First, creatine monohydrate tends to create more gastric discomfort and bloating than do the buffered forms of creatine discussed in this video. The reason is due to it’s alkalinity. With a higher ph, the monohydrate is not as easily dissolved in water and can lead to bloating within the small intestine as the body attempts to continue to absorb it. Even micronized creatine is still monohydrate and though the particles are smaller, the issues of absorbability remain the same.

Buffered creatine on the other hand (such as kre-alkalyn or creatine hcl) are bound forms of creatine that effectively lower the overall ph. This can increase its absorption higher up in the digestive tract and increase the overall conversion percentage. This means you can take less of these and still reap the benefits of the science backed effective dosages.

The second major benefit to the latter forms of creatine is that due to the lower dosages needed, as well as their chemical makeup, less of the creatine is converted into creatinine. This byproduct of creatine monohydrate is undesirable and can disrupt extracellular water balance further leading to additional gastric issues.

Without need to worry about excessive creatinine buildup, it is possible to take creatine hcl or kre-alkalyn without cycling on or off. Finally, with higher absorption noted from both forms vs creatine monohydrate you can decrease the dose required to produce an effect. Whereas a loading phase with a follow up maintenance of 5 grams per day is needed for monohydrate to work best, a mere 2 grams of either alternative will produce nearly the same results.

In the ATHLEAN-Rx supplements available at we provide both creatine hcl and kre-alkalyn in our pre-workout / post workout combination. Two grams are found in each formula which effectively delivers 8 grams of useable creatine to your muscles each training day. This is the same combination used by today’s top professional athletes to ensure peak performance without compromising safety.

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