Creatine Revisited
I’ve previously written a comprehensive review about creatine and how it works, along with what research shows about taking it and cycling it, so I won’t go into all of that again. You can read that review here = THE SCOOP ON CREATINE.
I spent nearly a year using creatine monohydrate powder and liked it just fine. It’s an unflavored, zero calorie powder that is very affordable ($30 will get you about 200 servings — more than enough for an entire round of P90X with a bunch left over for round 2). I never used the pre-mixed creatine that has lots of sugar and carbs in it because I didn’t want the sugar. I liked mixing my creatine with my Results/Recovery drink (the carbs in that help it absorb fast, and there’s no need to then take extra sugar for the improved absorption). I would also take a serving in the evening before bed, mixed with whey protein in water (no carbs to speed absorption, but I didn’t want carbs before bed).
Using the above strategy worked just fine. But a few months ago I decided to try one of the newer types of creatine, a pH buffered creatine called Kre-Alkalyn. The benefits of this newer formulation is that it is more stable, absorbs better (so taking it with a carb is not necessary), and the dosage is much smaller because a much higher amount of it actually makes it to the muscles. And since the dose is so much smaller, it does not need to be cycled (that’s my favorite part of the Kre-Alkalyn). Also, since the dose is lower, it has less of a tendency to make a person feel bloated, although I never felt much of that with the plain creatine mono powder anyways.
The biggest drawback to the Kre-Alkalyn is that it’s more expensive than creatine monohydrate powder. So look at your budget to help you decide if you want the cheap monohydrate powder, or if you want to spring for the Kre-Alklalyn. After using it for about 4 months, I really prefer the Kre-Alkalyn. Although as part of my supplement free Round 5 experiment, I will be using no creatine for the next 4 months anyways.
One common question I keep getting is dosage — with the Kre-Alkalyn, I take 2 tabs morning and 2 tabs evening, as directed on the bottle. And when I was taking the creatine mono powder, I’d take about 5g in the morning with my R/R following the workout, and another 5g in the evening with my whey and water.
Another common question I get is about the creatine levels in R/R formula and preworkouts. R/R has a very small amount of creatine, and it does NOT need to be cycled. Pre-workouts typically have enough creatine that they DO need to be cycled, but not enough that they satisfy your complete dose (most pre-workouts have about 3g, and the recommended daily amount of creatine supplementation is 5-10g). So if you are using both a pre-workout and a creatine supplement, you should take the pre-workout before your workout, and then take your supplement of creatine after your workout (preferably with a recovery drink). And then take one other serving of creatine during your day.
And about creatine cycling, if you use mono powder, you’ll need to go 2 months on, 1 month off — and I think that best matches with using creatine mono for months 2 and 3 of your round of P90X, and then cycling off for the first month of the next round.
And as for when to take creatine, during your “on” cycle (if you use the mono powder), take it daily (regardless of what workout you are doing that day). Even take it on rest days during your 2 month on-cycle.
And on a related note, don’t take the pre-workout every day — only when you need that extra boost for your workout (which for me was both lifting and cardio workouts, but not ab workouts).
I also get asked a lot if someone should avoid creatine while trying to lose body fat. My answer is NO! Creatine has no effect on body fat. It will slow your weight loss by virtue of the fact that it retains fluids in the muscles, but it won’t slow your fat loss. (Remember, we care more about FAT loss than WEIGHT loss). So even when dropping fat, go for it if you want the benefits of creatine for your muscle growth and strength. I used creatine during my Round 1 and it turned out just fine!
I just wanted to update you guys since it seems that I still get tons of creatine questions – usually stuff that I’ve already answered in the Scoop on Creatine article (but folks don’t see it since I wrote it several months ago). Either that or they are wondering if I’m liking the Kre-Alkalyn, so I wanted to follow up about that.
I hope that helps update y’all on my experience with creatine. It’s a great supplement for those looking to build muscle mass. It has no effect on body fat, so it isn’t something you should avoid if you are trying to lose body fat. And it’s very safe.
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279 Responses to “Creatine Revisited”
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Hey Erin, you have to cycle it (2 months on, 1 month off). So it makes the most sense to me to finish the round “on” rather than “off” the cycle (thus months 2 and 3). Women can use it if muscle building is your focus. My wife has never used it, and I advise most women that my personal opinion is that women don’t need creatine. I think women look better lean and toned, but that’s just me. If you want to focus on building muscle mass, then creatine is the way to go.
Hey coach, just wondering if you have heard anything else on the sci fit brand kre alkalyn. I just started a fresh bottle and really don’t want to buy a different brand.
I haven’t heard anything new Tyler. If you are unsure take it back to where you got it cuz they did the recall at least 2 months ago, so if you just got one it’s either okay or the seller should gladly give you a refund if you are still unsure.
Hey Coach –
I’m switching from Creatine-mono to the Kre-Alk – for the reasons you give and mostly becuase I won’t have to cycle.. but here’s a question:
Say I want to take 1MR a couple times a week to boost workouts – how do I utilize a Cre-mono containing pre-workout along with the Kre-Alk in terms of determining how much to take of the Kre-Alk on that day?
Also, if I only use 1MR a few times a week, do I need to do the 2 month on/1 month off kind of cycling?
Thanks much!
Jeremy
Take the kre-alk according to the same schedule every day (regardless of the 1MR). But yes, you do need to take a full month off the 1MR after using it for 2 months, even if you only use it 3 or 4 times per week when “on” it.
just wondering the directions on my Creatine says post work out and you take yours before what are the benefits
Hey Ray, you can do it either way. Post workout is nice for aiding recovery. Pre-workout is nice for extra cellular transport during the workout. Some split and do before/after.
thx great info
Coach, it has been a year since you wrote this article. Are you still using the same product in the same way?
Yes Will. I am still using kre-alkalyn. It’s a great way to get a small, steady dose of creatine without having to cycle it or feel any bloating.
Hey coach,
I purchased the kre-alkalyn and I have a question.On the bottle it says to take 1 pill before my workout and one after.Is that the best way to go about?Also,I workout in the evenings,so should I take a dose before I leave my house?My job is fairly physical.Thanks.
Hey Ken, absolutely! Follow the directions on the bottle! If it says 1 pill before and 1 after, then do that!!!
Hi coach!
I’m about to start training for a
Half marathon utilizing asylum, X, X2 and running. I’ll still be doing resistance work 3x a week so would it be worth it to take creatine? I plan on doing a bulk phase after in 2 months and could cycle off then.
Thanks a bunch.
Hey Eric, it makes a lot more sense to use creatine for your bulk phase rather than use it now while training for a half marathon.
hi coach quick question I just picked up a bottle of e f x kre- alkalyn it said to take two capsules 1 b4 and 1 after workout I notice u took 4 any reason….
Not sure why my bottle’s directions are different. Mine says 2 tabs twice per day. Maybe they have changed the dosage recommendation recently. Not sure.
OK just checking thanks
Hey coach I will switch my creatine monohydrate to kre-alkalyn, but I see a lot of kre-alkalyn kinds, do you recommend me Kre-alkalyn EFX? like in the picture? or another one?,
Hey Emir, they are all pretty similar. The EFX in the picture is the one I use.
Hi again coach!!
I will start with “Perfect Storm” in two weeks.
I will take 10g creatine-mono per day in month 2 and 3.
can I take creatin-mono in cardio days? no? or 5g? or nothing?
I don’t know what to do in that days (cardio days).
Thanks
Hey Alan, yes, you should take the creatine mono EVERY DAY during your “on cycle”, and then don’t take it at all during your “off cycle”. Check the “scoop on creatine” link in the above article for more details on how to take creatine mono.
Thanks coach!
Great article.
Oh coach!
Some important.
I did buy “Myobuild” of Muscletech (Super-Concentrated POST-WORKOUT Growth Accelerator, Zero Sugar)that product included “Creatine”
How I combine that product with GNC mono-creatine???
Myobuild is a “Recovery drink”???
Thanks, Many Thanks
Hey Alan, I’m not familiar with myobuild. As for how to use it with creatine, it depends how much creatine is in it. If it’s a small amount (300 mg or so), then it won’t affect your regular creatine dose. If it’s got a lot of creatine, then you wouldn’t want to use the creatine mono since you are already getting it in the myobuild. Ask the folks at GNC if you aren’t sure.
Thanks again coach!
This product contains 1500mg of Creatin.
Now I will do my calculations.
How many grams of creatine has cooked a chicken breast? and beef jerky?
Sorry for many questions.
thanks in advance
You should target about 5-10g of creatine total per day, so if that supplement has 1.5g, then you’d still want to do 3.5g to 8.5g of the monohydrate (depending on your size). I always went closer to 10, but a smaller guy would want closer to 5. There is hardly any creatine in chicken, and not much in jerky either.
Thank you Thank you!!
God bless you and your page!!
Hey Coach
I’m currently planning my Bulking phase and have a few questions. If I start taking a pre-workout like 1MR this has to be cycled 2 on, 1 off?? If I start taking the Kre-Alkalyn when do I stop taking it? Is this something I should take everyday for the next 30 yrs if that’s how long I choose to workout? When in my Bulking phase do I need the Purple Wrath?
Thanks So Much
Hey Kevin, correct. If you use creatine mono or a PWO with mono, you’ll have to cycle it. You never have to cycle kre-alk. You can take it as long as you want.
You don’t need purple wraath unless you are working out on an empty stomach (that’s why I use it).