Finding the right type of creatine to help power your performance can be challenging with so many choices these days. Creatine products such as Creapure, creatine malate, Kre-Alkalyn and Creatine Monohydrate line supplement and vitamin store shelves, making it confusing to know which one will give you the best results. So how do you know what the best form of creatine is, and what the best form of creatine is right for you? Let's find out.
What is Creatine and What Does It Do?
Creatine is a non-essential dietary protein-like compound that can be found in foods such as lean meats and fish. Once ingested and inside the muscle cells, an energy phosphate attaches itself thus turning into phosphocreatine (PCr) or Creatine phosphate. Through this phosphorylation Creatine then donates the PCr molecule to create ATP (Adenosine Triphosphate) which is then utilized by the muscle cells for rapid energy use and muscle contraction. Therefore, having more creatine phosphate in muscle cells means more ATP can be rapidly produced during intense bouts of exercise, which can lead to gains in strength, power, speed, and muscle growth1
What Is Creatine Monohydrate
First introduced in 1993, Creatine Monohydrate (CrM) has proven to be one of the most widely studied and effective sports supplements shown to enhance exercise performance, promote muscle strength, and increase lean muscle mass.1 Studies have consistently indicated that CrM supplementation increases muscle creatine and phosphocreatine levels approximately 15-40%, enhances anaerobic training capacity and increases training volume.3
However, despite the impressive clinical evidence in support of Creatine Monohydrates use for enhancing exercise performance, CrM does come with few drawbacks.
- Creatine Monohydrate can cause gastrointestinal issues such as bloating, stomach aches or cramping from converting creatine into creatinine (a toxic by-product of creatine conversion)
- Creatine Monohydrate requires a loading phase of 4-5 doses (typically 5 grams per dose) per day for up to 5 days and once a day thereafter.
- Creatine Monohydrate requires cycles, specifically 1 week of loading, 5 weeks of 4-5 weeks of maintenance, and 1-2 weeks off.
What is Kre-Alkalyn?
Kre-Alkalyn is a patented pH-corrected form of creatine. Kre-Alkalyn was created to address the negative side effects associated with Creatine Monohydrate, namely the toxic conversion to creatinine. This was accomplished through adding an alkaline powder such as (soda ash, magnesium glycerol phosphate, bicarbonate) to ordinary creatine (i.e. Creatine Monohydrate, creatine citrate, creatine pyruvate, creatine phosphate) in order to adjust the pH balance between 7-14. Kre-Alklayn therefore solves the problem with all existing creatine supplements; the inability to deliver concentrated amounts of creatine without toxic conversion to creatinine. Therefore as compared to creatine monohydrate;
- Kre-Alkalyn is not degraded to creatinine which subsequently leads to greater bioavailability
- Kre-Alkalyn solves for side effects such as bloating and cramping.
- 1.5 grams of Kre-Alkalyn is equivalent to about 10–15 grams of ordinary Creatine Monohydrate
- Kre-Alkalyn does not require a loading phase or de-loading phase
Kre-Alkalyn Improves VO2 Max
VO2 Max is the maximum volume of oxygen the body can consume during intense, whole body exercise such as CrossFit and endurance sports alike. Because oxygen consumption is linearly related to energy expenditure, when we measure oxygen consumption, we are indirectly measuring an individual's maximum capacity to do work aerobically. Therefore, with an improvement in VO2 Max, comes a significant improvement in endurance and exercise performance.
In a clinical trial comparing Kre-Alkalyn to Creatine Monohydrate by a group of physicians, at Greenberg Medical Center, 24 Male Olympic Level athletes were divided into two test groups. Group one ingested 750 mg of Kre-Alkalyn, while group two ingested 750 mg of Creatine Monohydrate for a test period of 4 months.
The results indicated that despite a negligible difference between the two groups in lean muscle mass and muscle strength, there was a significant increase in VO2 Max within the Kre-Alkalyn group.
CrossFit and other high-intensity training programs require the body to go under strenuous aerobic and anaerobic conditions. Therefore, with an improvement in VO2 Max and oxygen consumption comes a significant improvement in exercise performance, resulting in better workouts, faster recovery, and improved results.
Creatine Monohydrate and Kre-Alkalyn both are proven to help exercise performance. However, unlike Creatine Monohydrate, Kre-Alkalyn has the added benefit of significantly increasing VO2 Max, in addition to solving for the problem and side effects associated with Creatine Monohydrate. Improving exercise performance, as well as increasing lean muscle mass and strength can be captured through much smaller doses with Kre-Alklayn vs. Creatine Monohydrate
1.5 grams of Kre-Alkalyn is equivalent to about 10–15 grams of ordinary Creatine Monohydrate
So what is the best form of creatine? Kre-Alkalyn. Kre-Alkalyn helps enhance athletic performance through its ability to support short bouts of intense training, by producing higher muscle force and power. The greatest improvements in exercise performance are found during a series of repetitive high-power reps. Therefore, Kre-Alkalyn is the perfect addition to your supplement arsenal and a better choice of Creatine, to crush your workouts.
Swolverine Kre-Alkalyn contains 100 unflavored servings of pharmaceutical grade pH corrected creatine to help fuel your athletic performance.
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- Gualano B, Roschel H, Lancha-Jr AH, Brightbill CE, Rawson ES: In sickness and in health: the widespread application of creatine supplementation. Amino Acids. 2011, 43: 519-229
- Jagim, A. R., Oliver, J. M., Sanchez, A., Galvan, E., Fluckey, J., Riechman, S., . . . Kreider, R. B. (2012). A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. Journal of the International Society of Sports Nutrition,9(1), 43. doi:10.1186/1550-2783-9-43
- Cooper, Robert et al. “Creatine Supplementation with Specific View to Exercise/sports Performance: An Update.” Journal of the International Society of Sports Nutrition 9 (2012): 33. PMC. Web. 14 Feb. 2018.