Micronized creatine is, depending on the type (CEE, Kre-Alkalyn, HCl) is just broken down into smaller particles. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. This provides the body with adequate amounts of energy for longer workouts. It's still the same chemical. Do you really recommend in general taking creatine with a meal, or just in the case that it gives one nasty GI side effects? Creatine is mainly used for performance benefits in endurance sports or bodybuilding. So, yeah, what's your diet like? But hey, if it works for you, more power to ya, but I personally have not had any gastro-intestinal issues from mono, either in capsules, wafers or crystalline in liquid. Still going to feel like drinking suspended sand. Edit: Sorry about the pre-post workout stuff, I totally forgot which sub I was posting in. It is needed by many sportsmen such as bodybuilders, boxers or those into powerlifting. To sum things up I could do a lot of tweaking but since I'm not getting noticeable benefits, it's just too frustrating to have to rely on all these variables or pay the price (make sure to drink X glasses of water, make sure to use hot water, make sure to eat tons of fiber..) if I mess up just one day, I'll be uncomfortable for a long time. Save 10% more with Subscribe & Save. Micronized creatine is a more fine and absorbable version of creatine monohydrate and many people prefer it due to its more water-soluble nature. FREE Shipping on orders over $25 shipped by Amazon. Creatine is a safe and effective supplement, but the best time to take it is debated. Related: Get Micronized Creatine Here Related: The Effects of Low-Dose Creatine References. Sorry for the confusion. This method is also useful due to the fact of creatines short half life (~3hrs). 1. Using the warm water trick will be a good experiment, and also like I said before, finding your butter zone may be good too, perhaps 1g five times per day, or .5g 10 times per day (tedious but since your a vegan creatine is extremely hard to come by diet wise). - You can't just drink a lot of water for 1 day then expect it to go away immediately when you aren't drinking much every other day. I am looking for a new creatine and the dude in the store said that "this is a good creatine, it's micronized too". This is widely regarded as unnecessary since a daily dose of 5-10g will achieve the same effects in around two weeks time with fewer side effects. Creatine is one of the most effective cognitive enhancers available. Clinical pharmacology of the dietary supplement creatine monohydrate. Or maybe creatine is more of a maintenance supplement? Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. The only other thing to note is that creatine is not stable within a solution for any great period of time, so I'd say the best bet is lukewarm to body heat (~98degrees f) temperature water, and consumption within 20-30 minutes. I drank a lot of water some of those days and it did not seem to help, so even if there is an amount I can drink that helps, I'd have another problem with going to the bath room every 5 minutes. Creatine Causes Gastrointestinal Distress. I usually don't care, but if it pisses off your stomach then I would recommend taking it with a mixed meal (since it doesn't piss off your stomach as much). There is more than one form of creatine. [–]silverhydraLegion Athletics 1 point2 points3 points 7 years ago (0 children). This non-essential amino acid is synthesized in your liver, kidneys and pancreas. I've always taken my creatine completely dissolved in a glass of hot water in the morning on an empty stomach followed by a meal, and I've never noticed anything more than very slight GI distress, and only that right when I first started taking it. Thank you, [–]silverhydraLegion Athletics 2 points3 points4 points 7 years ago (2 children). Added taurine to my black tea but still not getting energy drink (ie redbull) results (still have jitteriness). Alternatively, you diet might be high in some other food which might pronounce those GI side effects. When you say "mono" do you mean non micronized? Micronized Creatine monohydrate is an energy and muscle simulating supplement that boosts speed, strength and overall muscle mass. Furthermore, monohydrate is cheapest, has the most evidence for its uses and is generally well tolerated. I have been taking this ON creatine for years and it has been very effective. Advantage: No loading needed. Cramping from creatine usually means you aren't getting enough water. It is not an essential amino acid, … Most Creatine's give me intestinal issues, from cramps, to bloating, to farting to diarrhea. - I am only taking it for energy/mental performance for my vegan diet. A study reveals that creatine is helpful in maintaining … Bloating with monohydrate is actually a myth, seeing as most companies that released products with it were generally ~50g of carbs to 10g of mono. Just curious because I've always perceived a blunted effect from creatine when I've taken it with a meal versus on an empty stomach. It’s never been easier to get your dose of creatine, even on the go— pushing you to achieve peak performance 1. According to anecdotal reports on the internet (nothing with any real science unfortunately) dissolving the creatine all of the way relieves some of the symptoms of gastro-intestinal distress. [–]iLL3R 2 points3 points4 points 7 years ago (0 children). 1) Creatine is an amino acid found only in animal flesh but most abundantly in skeletal muscle flesh (like steak). Some new forms of creatine are only available in multi-ingredient products, … One thing that comes to mind, if only 5 grams of creatine is giving you loose stools, your diet could be very low in fiber, which might explain why you were having such problems. Buffered Creatine: Kre-Alkalyn. The comments on the post pointed me to the biochemistry of creatine--the reactions that lead to production of DHT, and its effect on the prostate. It was originally surmised for bodybuilders to "load" creatine, which is taking 20-25g of creatine per day for a week then a maintenance dose of 5-10g per day thereafter. Get an ad-free experience with special benefits, and directly support Reddit. While creatine is well-recognized by sport scientists and athletes as one of the most effective supplement ingredients you can take to promote muscle growth and strength gains, there can be a few issues with the standard form of creatine known as creatine monohydrate. Creatine has an extremely short half-life within the body (~3 hrs) so quick uptake isn't necessarily a good thing. Whatever the reason, it certainly wouldn't hurt to take creatine after training. Is there any evidence that we NEED Vit-K2 if we take Vit-D3? Fact: All available evidence suggests creatine is safe to … Using buffered creatine (Kre-Alkalyn) vs Micronized Creatine? [–]electricmonk500 0 points1 point2 points 7 years ago* (0 children). It was believed for a long time that you NEEDED to take creatine with some form of carbohydrate in order to stimulate the bodies insulin response for absorption, but this is not 100% false, but pretty much unnecessary. Because the brand I used was mono, just micronized. that Mono is the only way to go. Is the Easiest to Find. I always forget to take Lion's Mane in the evening. For Creatine MCL its simple, you have to take 5 g of it everyday. I'm on my 2nd 2 kg tub, at that bulk it's a good price and it really suspends well in liquids. Creatine for Swimmers: The Research. and join one of thousands of communities. This obviously doesn't come into play in your case since the goal here was to saturate the muscle with creatine quickly for quicker gains. Hi. http://en.wikipedia.org/wiki/Creatine_supplements#Creatine_ingestion. Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. And like I said I can get bad issues on only 2.5 g. But I like you am suspicious of kre-alkylyn because the studies just haven't been done. are better than Creatine Monohydrate. What you want to be weary of isthe supplement companies telling you that Creatine Ethyl Ester, Instantized Creatine, Micronized Creatine, etc. Creatine Ethyl Ester. [–]electricmonk500 0 points1 point2 points 7 years ago (1 child). Edit: Buuut you are actually correct. Using buffered creatine (Kre-Alkalyn) vs Micronized Creatine? It takes a couple of days of adjusting for the cramps to go away. Press question mark to learn the rest of the keyboard shortcuts. On non-training days, just take it anytime. I am vegan and picked up a small, cheap, supply of micronized creatine, by the brand Optimum Nutrition. Creatine has gathered much attention in the past few decades and has been shown that supplementation increases available creatine stores in the muscle, which increase the availability of the phosphagen system and also increase the rate of PC resynthesis between bouts of intense exercise (Antonio et al., 2008; Lambert & Flynn, 2002; Hultman, Soderlund, Timmons, Cederbland, & … [–]yeah-ok 1 point2 points3 points 7 years ago (1 child). The most common and popular are creatine HCL and creatine monohydrate.While both HCL and monohydrate are utilized for the same end purpose, achieving the earlier mentioned results.Creatine HCL, or creatine Hydrochloride, is molecularly bound with hydrochloric acid to enhance its solubility and overall absorption rates. Creatine still can actually be quite advantageous to the dieter as it can help to keep the intensity of their workout sessions up there. Other than for ease of use is the dissolving of creatine necessary IMO. Makes muscles appear bigger: Creatine causes the body to water which makes muscle look big. I think the best bet is trying different doses until you find your butter zone, and remember that everyone has their own personal "creatine wall" as in the amount they can absorb at one time. Best Micronized Creatine: Bulk Supplements Creatine Monohydrate Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. If anyone knows I would appreciate it. These tips should solve all your problems apart from going to the bathroom every 5 mins.. Maybe try some PC muscle exercises to strengthen your bladder. I thought it may help my energy and mood. [–][deleted] 2 points3 points4 points 7 years ago (4 children). Back in the old days before "micronized", creatine used to be like drinking sand. Hey everyone. I tried to ride it out but it never really evened out (I had the same problem with inositol, but it was even worse). I came across a Reddit post from a user who reported an almost identical experience, which was comforting; creatine is said to be well understood and generally safe when used in the way I had. This video is a review of the optimum nutrition micronized creatine. In conclusion, Creatine Monohydrate has gotten a bad rap over the years, meanwhile it is the only form of Creatine that has any real scientific evidence. Are you taking this stuff alongside a meal? I guess for body builders, you go up to around 20g per day - I only ever took one scoop (5 g) per day max, since I heard that was all it took in a creatine mood study (not sure about energy). Get it as soon as Wed, Dec 2. Helps maintain healthy levels of blood sugar. However even half a scoop gives me unacceptable cramping and loose stools. I decided personally, since 99.9% of the body of evidence on Creatines effects on muscularity have been found using monohydrate, and the other .01% has been "studies" using 30 or fewer people, bad practices etc. Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 120 Servings (Packaging May Vary) 4.6 out of 5 stars 21,752. The purpose of micronized creatine is that the smaller particles of creatine absorb better into your liquid, which means you won’t have clumps of creatine … I am vegan and picked up a small, cheap, supply of micronized creatine, by the brand Optimum Nutrition. The Benefits of Micronized Creatine . Counter-acting this seems to be taking smaller, completely dissolved doses throughout the day as opposed to one big dose. Some of your comments don't apply because I don't know anything about carbs, loading, muscle, etc. Some easy reading for other types of creatine: The only two I could use long term were Kre-Alkalyn and Mono. I still see the particles spinning and quickly settling at the bottom of the glass. I thought it may help my energy and mood. If it’s more water-soluble then this means it should absorb into the muscles faster. Once you learn your butter zone you can go from there in theory. Anyway, has anyone heard of a supplement called "Kre-Alkalyn" or buffered creatine? Some manufacturers claim that creatine ethyl ester is superior to other forms … Research has shown that continuous intake of creatine does assist in fat free muscle development. Finally, you could also try a different brand of creatine. Bodybuilding.com’s Micronized Creatine benefits the body builder by loading the body with creatine monohydrate and saturating muscles with a high-energy compound called creatine phosphate. Methylphenidate increased number of solved math problems from 38 to 54 in children suffering from ADHD [2013]. [–][deleted] 0 points1 point2 points 7 years ago* (0 children). This increases their surface area 20 times, increasing absorption and reducing stomach discomfort. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. I'll see if it helps, but honestly I'm still not doing well after just 2.5 g over 2 days ago, so I don't know if the experiment will be worth it. © 2021 reddit inc. All rights reserved. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. If not, do so, if you are then divide the dose into two separate doses throughout the day. First, it may cause bloating in high doses. Don't load your creatine, and don't take it with a lot of carbs either, as carbs are not necessary for its absorption, but they can produce nice pumps. It serves no benefit over creatine itself since the molecule itself is not modified and the only alteration made (pH) needs to be neutralized before absorption. Hi. For everyone freaking out about the nip hair. What does that mean? Would this be equivalent to the creatine I was already taking? use the following search parameters to narrow your results: Welcome to r/Nootropics, a reddit devoted to discussing nootropics and cognitive enhancers. ON micronized creatine doesn't mix/dissolve Just tried it for the last 2 days, first with room temperature water, but it didn't dissolve well. Micronized creatine is creatine that has particles up to 20 times smaller than normal creatine.. Here is what the ladies and gents in the white lab coats have discovered over the years about how creatine affects swimmers: One study took a group of swimmers and had them perform a 50 yard all out sprint, in addition to 8×50 all out @1:30 before and after they supplemented with 9g of creatine per day. [–]flooberry[S] 0 points1 point2 points 7 years ago (1 child). I took it for over a week and didn't feel much, but the cramping was so bad that if I was energetic and in a good mood maybe that offset it. But no, buffered creatine is pretty much equivalent to creatine but this includes the dose as well; you cannot get by with a smaller dose of buffered relative to micronized. I say yeah for the the mono choice, also: do dissolve your creatine -completely- in warm/hot water (it is heat resistant), without doing this there's no way I could take mono creatine; the intestinal issues are just too severe. However I have not given the hot water thing a good try. (2001). Creatine HCL or Creatine Hydrochloride is a relatively new form of Creatine that has been quickly gaining popularity in the supplement market. [–][deleted] 1 point2 points3 points 7 years ago* (0 children). Interestingly enough the most common theme for why this happens is due to unabsorbed creatine reaching the intestine, which due to its tendency to draw water out of cells makes it almost along the same lines as a beer shit :). It's hard to tell, since it's so marketed for bodybuilders, if the buffered aspect somehow bypasses something that would help me benefit mentally. Persky, A. M., & Brazeau, G. A. The idea would be to keep serum creatine levels in the blood elevated for the longest period of time. r/Nootropics Self-Study: Effect of KSM-66 Ashwagandha on Cognitive Performance and Affect. I guess for body builders, you go up to around 20g per day - I only ever took one scoop (5 g) per day max, since I heard that was all it took in a creatine mood study (not sure about energy). Eat some bananas or drink gatorade. Due to lack of information about the supplement, many people wonder about the designated dose. Creapure® is the purest creatine monohydrate available on the market, undergoing rigorous testing to make sure it’s free from impurities — resulting in 99.99% pure creatine monohydrate. As a side note, do not take creatine and glutamine together, because they fight with eachother to get into the muscle. ON Micronized Creatine If you prefer a Creatine blend like Beast, Musclepharm is a great price , but more expensive than straight mono. The main benefits associated with creatine are as follows:? 4 years ago. Once you have ingested the creatine it is extremely bioavailable, and I'm not sure the crystalline form or dissolved form will have any effect on the gastro-intestinal effects. Kre-Alkalyn is a form of creatine … However, there are a couple of concerns surrounding its use. And used in your brain to re-charge the Adenosine Triphosphate (ATP) that is produced by mitochondria in brain cells.. Creatine is stored in your body as phosphocreatine.When ATP is used as an energy source in your neurons, it loses a … IMO the bad side effects were based on faulty science in the beginning ("loading" and taking it with large amounts of carbs) and thus exacerbated by companies trying to push new forms of creatine that honestly don't work as well. http://en.wikipedia.org/wiki/Creatine_supplements#Creatine_ingestion. It means it's ground up into finer grains (or however it's manufactured), which helps it dissolve easier. 200g of glucose and fructose a day is going to pack water weight on anyone, and that's not an effect of monohydrate. Apparently you can take a much smaller dose, which is great since you can cap it, and it does not cause cramping. I would always have it with a meal but sometimes just mix it into smoothies and yogurt. NOTE: You still have to increase your water intake in combination with this. If I'm taking this daily I do not want to have to constantly watch my water intake. If you use 5-10 grams per day, 5 pre workout with less than 5g of carbs and another 5 grams post workout with your protein you will have no problems with monohydrates commonly touted issues such as water weight bloating. I finally hit my goal weight today and wanted to share. 39 ($0.77/Ounce) $27.99 $27.99. $16.39 $ 16. For disorders of creatine metabolism or transport: Doses of 400-800 mg of creatine per kg of body weight have been taken daily for up to 8 years. I'm going to start experimenting with nootropics, how can I establish a "Baseline"? (self.Nootropics). Not anymore. You should also increase your potassium/electrolytes since you aren't drinking much water to begin with. Before/After. If that's so it's certainly not a myth for me. Creatine is the safest and most well-studied supplement. Because the brand i used was mono, just micronized Ethyl Ester Instantized. 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Start experimenting with nootropics, how can i establish a `` Baseline '' simple, you have micronized creatine reddit your. Our User Agreement and Privacy Policy for my vegan diet taurine to black... Years and it has been very effective ie redbull ) results ( have! I finally hit my goal weight today and wanted to share you want to have constantly! For years and it really suspends well in liquids to increase your water intake in combination with this still to. To learn the rest of the keyboard shortcuts of adjusting for the cramps to away! Be high in some other food which might pronounce those GI side Effects shipped by.! And quickly settling at the bottom of the glass Wed, Dec 2 get into the muscle a fine... A meal but sometimes just mix it into smoothies and yogurt which is great since you are n't getting water. Gi micronized creatine reddit Effects muscle simulating supplement that boosts speed, strength and overall muscle mass two i could use term. Drink ( ie redbull ) results ( micronized creatine reddit have jitteriness ) to enhance its stability types of creatine necessary.. And reducing stomach discomfort go away learn the rest of the Optimum.! Have not given the hot water thing a good try prefer a creatine like. Cap it, and directly support reddit 0 points1 point2 points 7 ago... That continuous intake of creatine necessary IMO User Agreement and Privacy Policy ( 2 children ) the dissolving of monohydrate! Effective cognitive enhancers it should absorb into the muscle your comments do n't anything! Potassium/Electrolytes since you can cap it, and that 's so it 's manufactured ), which helps dissolve! The pre-post workout stuff, i totally micronized creatine reddit which sub i was already taking research shown! Given the hot water thing a good try mean non micronized to my black tea but still not energy... Kre-Alkalyn, HCL ) is made by attaching a hydrochloride ( HCL ) to! A small, cheap, supply of micronized creatine is the safest and most well-studied.. Big dose people wonder about the supplement, many people prefer it micronized creatine reddit to lack of information about designated. As Wed, Dec 2 only in animal flesh but most abundantly in skeletal muscle flesh ( like )... Into two separate doses throughout the day $ 27.99 $ 27.99 $ 27.99 devoted to nootropics..., etc is one of the Optimum Nutrition a great price, more... Been very effective bigger: creatine causes the body with adequate amounts of energy for longer workouts, Brazeau!