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Posts Tagged ‘creatine monohydrate’

Creatine: Is it good, and is it safe?

Creatine is one of the few very good supplements worth the money. It works to increase energy, muscle size and power.  It’s not uncommon to see increases of 10% in strength/power output and 8lbs of muscle gain from creatine alone.

My advice is to use creatine monohydrate. This is the most common and most researched form of the substance. It is also perfectly safe (according to the 150 research papers I’ve viewed on it). *See the end of this article for safe dosages and monitoring any reactions

There are other forms of creatine, creatine ethylester (CEE), that is broken down into creatinine, which is toxic to the body. I strongly suggest you avoid this type of creatine or anything other than creatine monohydrate, because this is the one we know works best and is also completely safe.

The buffered Ph neutral creatine called KreAlklyn is a madey uppey type of creatine. It is just mixed with creatine salts and baking soda. They then tell you that creatine monohydrate will be largely broken down into creatinine in the body, unless it is buffered like theirs is.

This is not true. Creatine monohydrate mixed with water is Ph neutral and very little degrades into creatinine (not enough to be significant in any way). Plus KreAlklyn is used at a much lower dose, because it is said to be ‘much more effective since it isn’t broken down’. Again, creatine monohydrate isn’t broken down into creatinine, except minutely. The research is sound on this, so therefore KreAlklyn is just giving a very small and ineffective dose of creatine monohydrate plus baking soda. It’s a cod.

Regarding other forms of creatine, they are either less effective or simply creatine monohydrate dressed up in a prettier dress (for probably double the price).

Regarding dosage, an effective dose of creatine can be anywhere up to 35g per day. A good guide would be your bodyweight target in pounds * 0.15 = grams of creatine per day.

Most people will be around the 20-25 grams per day range.

Creatine monohydrate is pretty cheap to buy and, in my opinion, definitely worth purchasing if you are an athlete or a regular gym goer.

You do hear about the so called dangers of creatine, so I am wary in that sense.  However, I have read a lot of research papers on creatine, so have scientists I trust and I don’t see the negatives people talk about. I only see positive effects in performance & cellular and mitochrondrial health.  I’ve also used it at various times and only experienced benefits. There were no negative effects in my creatinine levels or other markers of health.

It has to be considered that there are many conflicting pieces of information and strong negative views on every type of diet out there as well. Creatine is naturally occuring in foods, especially meat. It is simply three amino-acids, which are perfectly natural.

Also make sure you are buying from a reputable source.  I buy creatine monohydrate from myprotein.ie because they provide an independent certificate of analysis for label accuracy and purity, with every batch.  This ensures you are getting what you paid for and also that there are no contaminants.

You just have to see how you react to things, because everybody is different and not every diet or supplement will work for you. The best thing we can do is decide whether we want to try it, and if we do… experiment with safe dosages, see the results and monitor any potential downsides before and after, with a health professional.

Then you can decide whether you want to continue with it or not. It’s not the biggest deal in the world, training and diet are far more important. However, creatine can also make a significant enough difference to size and performance to warrant serious consideration as a training aid.

 

 

 

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