Which creatine is best?
When it comes to profits, diet and education it’s only half the battle, finding the right one supplements build muscle mass and strength is absolutely essential. Except for things like before training the protein powdera supplement that stands out for building muscle is creatine. It is one of the most studied supplements on the market and has been found to be safe for anyone looking to build muscle and strength. Now there are many different ones types of creatineand two of those we will directly compare are monohydrates and crealkalines.
What are these two types of creatine? Which is better in the monohydrate vs cre-alkaline debate? Let’s dive in.
What is creatine?
Creatine is a substance that consists of three amino acids: arginine, glycine and methionine. It is produced naturally in the body and is found in red meat and fish, but the problem is that consuming it through these sources is not always enough.
Anyway, once ingested, creatine is transported into the muscle cell and combines with other compounds to form phosphocreatine, a source of stored energy used during short bouts of intense activity. The phosphocreatine (Pcr) molecule is then donated to create ATP (adenosine triphosphate), which helps provide energy to your muscle cells quickly and efficiently. This helps to reduce recovery time between workouts. The more creatine you have stored in your muscles, the more energy you have available during exercise, which can lead to increased strength, muscle growth and improved performance during short-duration, high-intensity activities such as training with resistance.
Many people think that creatine is some kind of steroid, and while it can increase size and strength, it’s just a regular over-the-counter supplement that you already have in your body.
Types of creatine
There are many types of creatine, but we will discuss two of the main ones, which are Kre-Alkalyn and Monohydrate. So let’s compare monohydrate with Kre-Alkalyn.
Creatine monohydrate
Creatine monohydrate is the most popular and widely researched type of creatine ever produced. Established in 1993, many gym goers and athletes have turned to creatine as a supplement to include in their routine to improve muscle mass, strength and endurance.
Creatine monohydrate has been repeatedly shown to effectively increase lean muscle mass, improving overall performance in terms of training and functioning throughout the day. Monohydrate as well reduces muscle fatigueallowing you to do more reps with weight.
Creatine monohydrate is considered the purest form of creatine and offers the best results. There is also evidence that creatine increases water content in the body, helping to fat loss. However, if you don’t stay hydrated while using creatine, you run the risk of experiencing some annoying side effects. Here are some things to keep in mind:
- Creatine monohydrate is a less soluble form of creatine, which can lead to breakouts gastrointestinal distress when consumed in large quantities (recommended dose is 5 grams per day)
- ONE loading phase It is often recommended, which involves taking 20 grams of creatine per day for the first week, which is then followed by a maintenance dose of 2-5 grams per day thereafter, which is a higher dose.
Kre-Alkalyn creatine
Kre-Alkalyn creatine may be something you haven’t heard of since it’s not that common in the supplement aisle at your local grocery store. Kre-Alkalyn creatine is also known as buffered creatine and is a patented form of creatine that does not convert to creatinine. This makes it the most potent form of creatine available, with a balanced pH (pH between 7-14) and great solubility.
Kre-Alkalyn reduces the potential for side effects associated with other forms of creatine, such as stomach cramps, bloating and water retention, as it is not converted to creatinine. Kre-Alkalyn adjusts the pH of creatine monohydrate with alkaline powder, such as magnesium, sodium carbonate or bicarbonate. That being said, Kre-Alkalyn can provide concentrated levels of creatine without converting it to creatinine, which is the main cause of these side effects.
Difference between creatine monohydrate and crealkaline
Let’s take a look at these two types of creatine based on side effects, solubility, absorption, loading, and price.
Side effects
Side effects are an important thing to consider when considering Kre-Alkalyn creatine monohydrate versus creatine. Kre-Alkalyn creatine is made using an alkaline conditioning process instead of traditional acidification. As mentioned above, this prevents the formation of creatinine, which can cause those nasty side effects like stomach upset and reduce absorption during your workout.
On the other hand, creatine monohydrate is made using traditional acidification. This can cause creatinine to build up which can lead to those rather unwanted side effects like bloating, stomach upset and cramping.
Absorption
Kre-Alkalyn is absorbed faster than creatine monohydrate, which may be more beneficial to you. Kre-alkalyn is said to have a 90% absorption rate into the muscles compared to the monohydrate version of creatine, which only has 2 to 18% absorption.
Loading phase
Kre-Alkalyn does not require a loading phase for effectiveness, meaning you can just take it and expect some great results to start soon after. Now, creatine monohydrate will benefit from a creatine loading phase that can last up to a week at 20 grams per day, followed by a lower dose of creatine, ranging from 2 to 10 grams, that will be given to the body to use the product .
Price
Formulated creatine is slightly more expensive than creatine monohydrate and you don’t see it as widely available when it comes to supplement shopping. Creatine monohydrate costs about 3-4 times less than Kre-Alkalyn creatine, making it much more attractive to consumers’ wallets.
Solubility
Creatine monohydrate does not dissolve well in water, even when you shake it around vigorously shaker cup. Difficult solubility causes stomach upset when taken in high doses. On the other hand, Kre-Alkalyn dissolves perfectly in water, making it superior to creatine monohydrate supplements.
Implementation
Kre-Alkalyn has been shown to produce a greater impact on power output than monohydrate, as well as a greater impact on anaerobic endurance compared to monohydrate.
The verdict on Kre Alkalyn vs. Monohydrate
When it comes to gaining mass and swelling, then monohydrate is a better choice as it will deliver more creatine to your muscles than Kre-Alkalyn. Increased amount of creatine can lead to increased levels of growth hormone in your body, leading to greater strength output and increased muscle mass.
Now, if your goal is to increase performance, Kre-Alkalyn is the way to go. With Kre-Alkalyn, you’ll have less of a negative effect on your stomach, meaning you can perform at your best.
Not only that, but it also aids athletic performance by enabling quick bursts of intense exercise while increasing muscle strength and power, making it the best creatine choice for crushing workouts and fitness.
However, creatine monohydrate is the purest form of creatine, and it’s also the cheapest, and the most widely available and researched, so in the monohydrate vs. Kre-Alkalyn debate, we have to give the crown to monohydrate. It’s effective, safe and can be found almost anywhere without breaking the bank.
The best creatine supplement
Get all the benefits of micronized creatine without breaking the bank and trigger muscle building fast.
We have to suggest Nutricost Creatine Monohydrate as our favorite creatine supplement. Nutricost Creatine is a creatine monohydrate supplement that aims to provide users with a convenient and high-quality source of this essential compound at a great price. Nutricost Creatine boasts a simple and effective ingredient list, with 100% creatine monohydrate as the sole active ingredient. This simplicity ensures that users receive a high-quality and unadulterated form of creatine, free from unnecessary additives and artificial ingredients that could have unpleasant consequences for you. Nutricost also emphasizes the purity of their creatine supplement by subjecting it to rigorous third-party testing so you know exactly what you’re getting and what it’s doing.
See our full Nutricost Creatine Monohydrate review!
Wrap up
Overall, creatine is a great supplement to add to your stack when it comes to putting on muscle and strength. When comparing monohydrate to Kre-Alkalyn versions of the supplement, we have to give it to the monohydrate.
Will you be adding this to your stack?
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