Which Creatine Reigns Supreme?
In the quest for muscle gains, nutrition and exercise are only part of the equation. Identifying the right supplements to enhance muscle size and strength is critical. Beyond products like pre-workout or protein supplements, a standout for muscle growth is creatine. Extensively researched, creatine is recognized as a safe option for anyone seeking to amplify muscle mass and strength. Today, we’ll compare two prevalent creatine variants: monohydrate and kre-alkalyn.
This article will detail these two types of creatine and scrutinize the effectiveness of monohydrate versus kre-alkalyn. Let’s dive in.
(If you’re in search of the top-rated creatine supplement, here’s a quick recommendation!)
Understanding Creatine
Creatine is a compound made up of three amino acids: arginine, glycine, and methionine. Although produced naturally in the body and found in red meat and fish, these dietary sources may not suffice.
When consumed, creatine is transported into muscle cells, where it combines with other compounds to form phosphocreatine, an energy reserve used during short bursts of intense activity. Phosphocreatine (PCr) donates a molecule to produce ATP (Adenosine Triphosphate), supplying energy to your muscle cells rapidly and efficiently. This process helps reduce recovery time between workouts. Increased muscle creatine storage leads to more available energy during exercise, potentially enhancing strength, muscle growth, and performance during high-intensity, short-duration activities like resistance training.
Some people mistakenly believe creatine is similar to steroids. While it can increase size and strength, it is, in fact, a safe, over-the-counter supplement naturally present in your body.
Varieties of Creatine
Numerous forms of creatine exist, but we will focus on two primary types: Kre-Alkalyn and Monohydrate. Let’s compare creatine monohydrate and Kre-Alkalyn.
Creatine Monohydrate
Creatine Monohydrate is the most prevalent and thoroughly studied form of creatine available. Since its introduction in 1993, many fitness enthusiasts and athletes have incorporated creatine into their routines to enhance muscle mass, strength, and endurance.
Creatine monohydrate consistently proves effective in augmenting lean muscle mass and improving overall performance in training and daily activities. Additionally, it minimizes muscle fatigue, allowing for increased repetitions during weightlifting.
Considered the purest form of creatine, monohydrate delivers optimal results. Evidence suggests that it increases body water content, aiding in fat loss. However, inadequate hydration may lead to uncomfortable side effects. Key points to note:
- Monohydrate is less soluble, potentially causing digestive issues when consumed in large quantities (the recommended dose is 5 grams per day).
- A loading phase is often advised, involving 20 grams of creatine per day for the first week, followed by a maintenance dose of 2-5 grams per day, which is a higher dosage.
Kre-Alkalyn Creatine
Kre-Alkalyn creatine might be unfamiliar, as it is less common in local stores. Also referred to as buffered creatine, this patented form does not convert to creatinine. With a balanced pH (between 7 -14) and great solubility, Kre-Alkalyn is regarded as the most potent creatine form available.
Kre-Alkalyn minimizes the side effects commonly linked with other creatine types, such as stomach discomfort, bloating, and water retention, as it does not convert into creatinine. By adjusting the pH of monohydrate creatine with alkaline substances like magnesium, soda ash, or bicarbonate, Kre-Alkalyn provides concentrated creatine levels without causing the adverse effects associated with creatinine.
Contrasting Monohydrate and Kre-Alkalyn Creatine
Let’s explore how these two types of creatine differ in terms of side effects, solubility, absorption, loading phase, and cost.
Side Effects
Considering side effects is crucial when comparing monohydrate and Kre-Alkalyn creatine. Kre-Alkalyn utilizes an alkaline buffering process, preventing the formation of creatinine and the associated side effects such as digestive distress and reduced absorption.
Conversely, creatine monohydrate undergoes traditional acidification, leading to creatinine production and potential side effects like bloating, stomach discomfort, and cramps.
Absorption
Kre-Alkalyn boasts quicker absorption compared to creatine monohydrate, offering additional benefits. Kre-Alkalyn is reported to have a 90% absorption rate into muscles, while monohydrate ranges between 2 to 18% absorption.
Loading Phase
Kre-Alkalyn does notneed a loading period to be effective, implying you can take it and anticipate significant effects shortly after. Creatine monohydrate benefits from a loading phase that may last up to a week with a daily intake of 20 grams, followed by a maintenance dose of 2 to 10 grams for optimal utilization.
Cost
Buffered creatine is a bit pricier than monohydrate and is not as commonly found in supplement stores. Creatine monohydrate is roughly 3-4 times less expensive than creatine Kre-Alkalyn, making it a more attractive option for the budget-conscious consumer.
Mixability
Creatine monohydrate has poor solubility in water, even with vigorous shaking in your shaker cup. This low solubility can cause stomach discomfort at high doses. In contrast, Kre-Alkalyn dissolves seamlessly in water, making it preferable over creatine monohydrate supplements.
Efficiency
Kre-Alkalyn has been demonstrated to yield a greater impact on power output than monohydrate, as well as to improve anaerobic endurance more effectively compared to monohydrate.
Final Comparison: Kre Alkalyn vs. Monohydrate
For those aiming to build mass and bulk up, monohydrate is the superior choice, as it delivers more creatine to the muscles than Kre-Alkalyn. This higher creatine intake can lead to elevated growth hormone levels in the body, resulting in increased strength output and muscle mass.
On the other hand, if your objective is to enhance performance, Kre-Alkalyn is the optimal choice. With Kre-Alkalyn, you will encounter fewer stomach issues, allowing you to perform at your peak.
Additionally, it enhances athletic performance by enabling quick bursts of intense activity while boosting muscle strength and power, making it the ideal creatine for rigorous workouts and fitness gains.
However, creatine monohydrate remains the purest form of creatine, offering the lowest price, broad availability, and extensive research backing. Therefore, in the debate between monohydrate and Kre-Alkalyn, monohydrate takes the crown. It is efficacious, safe, and readily available without straining your wallet.
Top Creatine Supplement
Our top recommendation is Nutricost Creatine Monohydrate. This supplement provides a convenient and high-quality source of pure creatine monohydrate at an excellent price point. Nutricost Creatine’s ingredient list is straightforward and effective, containing only 100% creatine monohydrate, ensuring users receive an unadulterated form of creatine, free from unnecessary fillers or artificial substances. Nutricost emphasizes the purity of its product through rigorous third-party testing, so you can be confident in what you’re consuming and its intended effects.
Explore our detailed review for Nutricost Creatine Monohydrate!
Conclusion
Creatine is an exceptional supplement for promoting muscle and strength gains. When comparing the efficacy of monohydrate versus Kre-Alkalyn, monohydrate comes out on top.
Will you be including creatine in your supplement regimen?