Question for Will regarding Creatine

[comprido]

Will, or anyone else:

I picked up some creatine in tablet form, because I had a last minute business trip come up and it's easier to travel with the pill than the powder.

My previous experience with creatine in tablets required 6 pills a day. I picked this latest one off the shelf of GNC because it said "power of 5g of creatine in 2 tablets" and taking 2 horse tablets is easier than 6.

Upon closer inspection when I got home, the daily dosage is actually 1250 mg of creatine hydrochloride. The bottle says something about 400% increase in dose efficiency and 189% improved absorption, which I guess is where they are getting the "power of 5g of creatine".

No doubt I paid more for the convenience of tablets, but is 1250 mg of creatine hydrocloride really the equivalent of 5g. Should I stay with recommended dosage.

This is GNC Pro Performance AMP Amplified Creatine 189.

Thanks.

[WillBrink]

Will, or anyone else:

I picked up some creatine in tablet form, because I had a last minute business trip come up and it's easier to travel with the pill than the powder.

My previous experience with creatine in tablets required 6 pills a day. I picked this latest one off the shelf of GNC because it said "power of 5g of creatine in 2 tablets" and taking 2 horse tablets is easier than 6.

Upon closer inspection when I got home, the daily dosage is actually 1250 mg of creatine hydrochloride. The bottle says something about 400% increase in dose efficiency and 189% improved absorption, which I guess is where they are getting the "power of 5g of creatine".

No doubt I paid more for the convenience of tablets, but is 1250 mg of creatine hydrocloride really the equivalent of 5g. Should I stay with recommended dosage.

This is GNC Pro Performance AMP Amplified Creatine 189.

Thanks.

Marketing hype based on one study that didn't look at end points (strength, muscle, etc) that actually matter. Creatine HCL is one of the more interesting forms of creatine that compete with CM, but their marketing hype and overall claims of being 8 zillion times better then CM, simply not supported by the science at this time. Unlike say CEE, creatine HCL is not a waste of money, but CM is dirt cheap, so simply taking 3-5g of CM still more cost effective then HCL form, even if their over hyped claims were true.

[rockmyglock]

I take plain old creatine monohydrwate. I agree with Will, all others are hype (micronized, optimized, etc).

I personally use this brand (I have no financial incentive or relationship with VC or their related comapnies) -- http://www.vitacost.com/Vitacost-Cre...-2-lbs-1-000-g

5g a day is all you need (loading phases are unnecessary, IMO). I take it with my PWO shake or on an empty stomach before bed (on rest days). The latter has been shown to provide an increase in growth hormone while sleeping, aiding in tissue repair.

One important thing worth noting, creatine needs to be dissolved prior to ingestion. In its raw form, it is a crystalline powder and not as effective in abosrption through the lining of the GI system (damn near impermeable). This causes "undigested" crystals to get baught in the nooks and crannies of the intestines and eventually getting all pushed out at once. This is the primary cause of one of CM's most likely side effect..... the..... ummm....... shits.

Also, the low acid juice for insulin spiking -- also unnecesary, IMO.

CM increases the availability of ATP (cellular currency baby) therefore speeding recovery or potentially helping with lactic acid recycling in endurance events.

There is also evidence that suggests CM may help prevent Alzheimer's, Parkinsons, and reverse multiple sclerosis. (I like to read PubMed in my spare time, I'm a huge nutrition nerd).

Hope this helps!

RmG

[WillBrink]

I take plain old creatine monohydrwate. I agree with Will, all others are hype (micronized, optimized, etc).

I personally use this brand

You only want to use brands that use Creapure as their source of CM. CrearPure is from Germany, and the good stuff. All others are sourced from China and I recommend people avoid.

[rockmyglock]

You only want to use brands that use Creapure as their source of CM. CrearPure is from Germany, and the good stuff. All others are sourced from China and I recommend people avoid.

Roger that. The brand mentioned in the link above is derived from Creapure. Damn Germans, masters of engineering, whether it be mechanical or biological!

[WillBrink]

Roger that. The brand mentioned in the link above is derived from Creapure. Damn Germans, masters of engineering, whether it be mechanical or biological!

Anal SOB's they are, but they do tend to make good stuff when they aint starting world wars.

[bp7178]

You only want to use brands that use Creapure as their source of CM.

Is that something typically listed on the label? Do you have a recommended brand of CM?

[WillBrink]

Is that something typically listed on the label? Do you have a recommended brand of CM?

If the company is using Creapure as their source of CM, it's usually listed on the label. You can do a google search for Creapure and a bunch of brands will pop up. I use Life Extension CM personally:

http://www.lef.org/Vitamins-Suppleme...h&key=creatine

[plaskon]

My two friends who take this stuff now have food allergies.

[WillBrink]

My two friends who take this stuff now have food allergies.

Well that's scientific proof enough for me!