What does that mean? Get it as soon as Wed, Dec 2. Still going to feel like drinking suspended sand. 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. $16.39 $ 16. 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. (self.Nootropics). Alternatively, you diet might be high in some other food which might pronounce those GI side effects. If not, do so, if you are then divide the dose into two separate doses throughout the day. Clinical pharmacology of the dietary supplement creatine monohydrate. Hey everyone. Both of those I … and join one of thousands of communities. [–][deleted] 0 points1 point2 points 7 years ago* (0 children). I'm going to start experimenting with nootropics, how can I establish a "Baseline"? Creatine HCL or Creatine Hydrochloride is a relatively new form of Creatine that has been quickly gaining popularity in the supplement market. I am looking for a new creatine and the dude in the store said that "this is a good creatine, it's micronized too". It takes a couple of days of adjusting for the cramps to go away. http://en.wikipedia.org/wiki/Creatine_supplements#Creatine_ingestion. Micronized creatine is creatine that has particles up to 20 times smaller than normal creatine.. - 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. r/Nootropics Self-Study: Effect of KSM-66 Ashwagandha on Cognitive Performance and Affect. As for loose stools, don't take creatine on an empty stomach, take it with meals - If you already are then increase the fiber in your diet. - I am only taking it for energy/mental performance for my vegan diet. Thank you, [–]silverhydraLegion Athletics 2 points3 points4 points 7 years ago (2 children). [–]silverhydraLegion Athletics 1 point2 points3 points 7 years ago (0 children). I tried to ride it out but it never really evened out (I had the same problem with inositol, but it was even worse). It's still the same chemical. Micronized creatine is, depending on the type (CEE, Kre-Alkalyn, HCl) is just broken down into smaller particles. 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. 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. Get an ad-free experience with special benefits, and directly support Reddit. Whatever the reason, it certainly wouldn't hurt to take creatine after training. 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. 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 am vegan and picked up a small, cheap, supply of micronized creatine, by the brand Optimum Nutrition. On non-training days, just take it anytime. 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. 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. Creatine still can actually be quite advantageous to the dieter as it can help to keep the intensity of their workout sessions up there. (2001). Would this be equivalent to the creatine I was already taking? 39 ($0.77/Ounce) $27.99 $27.99. 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. [–]yeah-ok 1 point2 points3 points 7 years ago (1 child). 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. NOTE: You still have to increase your water intake in combination with this. Back in the old days before "micronized", creatine used to be like drinking sand. If neither of those work, bite the bullet, take your 10g in one shot, get a good pro-biotic (which in my opinion are the coolest damn supplements out there, new evidence on bacteria may even produce nootropic effects), as well as trying things like peppermint oil capsules or tea for gas. Because the brand I used was mono, just micronized. 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). Other than for ease of use is the dissolving of creatine necessary IMO. Helps maintain healthy levels of blood sugar. 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. 200g of glucose and fructose a day is going to pack water weight on anyone, and that's not an effect of monohydrate. PS. You should also increase your potassium/electrolytes since you aren't drinking much water to begin with. 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. 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 :). Creatine Causes Gastrointestinal Distress. Research has shown that continuous intake of creatine does assist in fat free muscle development. Using buffered creatine (Kre-Alkalyn) vs Micronized Creatine? Buffered Creatine: Kre-Alkalyn. Finally, you could also try a different brand of creatine. 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. I have been taking this ON creatine for years and it has been very effective. Edit: Buuut you are actually correct. 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. 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. [–]electricmonk500 0 points1 point2 points 7 years ago (1 child). 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). Is the Easiest to Find. Micronized Creatine is essentially creatine monohydrate, except it has been micronized, which means the molecules of creatine have been divided or cut up. Creatine is mainly used for performance benefits in endurance sports or bodybuilding. [–][deleted] 1 point2 points3 points 7 years ago* (0 children). 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. 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, & … Is there any evidence that we NEED Vit-K2 if we take Vit-D3? are better than Creatine Monohydrate. Creatine is a safe and effective supplement, but the best time to take it is debated. Not anymore. 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. Fact: All available evidence suggests creatine is safe to … Apparently you can take a much smaller dose, which is great since you can cap it, and it does not cause cramping. 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. 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. I am vegan and picked up a small, cheap, supply of micronized creatine, by the brand Optimum Nutrition. Creatine is one of the most effective cognitive enhancers available. 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. This video is a review of the optimum nutrition micronized creatine. ON Micronized Creatine If you prefer a Creatine blend like Beast, Musclepharm is a great price , but more expensive than straight mono. 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. 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. For Creatine MCL its simple, you have to take 5 g of it everyday. Some manufacturers claim that creatine ethyl ester is superior to other forms … REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 26811 on r2-app-0e71264dba54fde42 at 2021-01-11 01:30:00.045435+00:00 running d8cca48 country code: GB. As a side note, do not take creatine and glutamine together, because they fight with eachother to get into the muscle. Are you taking this stuff alongside a meal? Methylphenidate increased number of solved math problems from 38 to 54 in children suffering from ADHD [2013]. Kre-Alkalyn is a form of creatine … 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. 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. 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). If I'm taking this daily I do not want to have to constantly watch my water intake. I'm on my 2nd 2 kg tub, at that bulk it's a good price and it really suspends well in liquids. Eat some bananas or drink gatorade. Creatine Ethyl Ester. This method is also useful due to the fact of creatines short half life (~3hrs). Some of your comments don't apply because I don't know anything about carbs, loading, muscle, etc. [–]iLL3R 2 points3 points4 points 7 years ago (0 children). 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 … Before/After. Do you really recommend in general taking creatine with a meal, or just in the case that it gives one nasty GI side effects? I thought it may help my energy and mood. Creatine hydrochloride (HCL) is made by attaching a hydrochloride (HCL) group to creatine to enhance its stability. What you want to be weary of isthe supplement companies telling you that Creatine Ethyl Ester, Instantized Creatine, Micronized Creatine, etc. If anyone knows I would appreciate it. It is needed by many sportsmen such as bodybuilders, boxers or those into powerlifting. Persky, A. M., & Brazeau, G. A. 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 … If that's so it's certainly not a myth for me. This non-essential amino acid is synthesized in your liver, kidneys and pancreas. 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. This means that it will be broken down quicker in your body and more easily absorbed by your muscle cells. The Benefits of Micronized 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. Anyway, has anyone heard of a supplement called "Kre-Alkalyn" or buffered creatine? 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. 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. 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). The main benefits associated with creatine are as follows:? 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. 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. Or maybe creatine is more of a maintenance supplement? However, there are a couple of concerns surrounding its use. Overall, my advice would be to try the warm water technique, and if that does not work try using painfully lower doses, although while tedious it will keep serum creatine levels higher (thus better effects). 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. Hi. Some easy reading for other types of creatine: I still see the particles spinning and quickly settling at the bottom of the glass. Makes muscles appear bigger: Creatine causes the body to water which makes muscle look big. 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. Due to lack of information about the supplement, many people wonder about the designated dose. http://en.wikipedia.org/wiki/Creatine_supplements#Creatine_ingestion. 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’s never been easier to get your dose of creatine, even on the go— pushing you to achieve peak performance 1. Furthermore, monohydrate is cheapest, has the most evidence for its uses and is generally well tolerated. Creatine for Swimmers: The Research. 4 years ago. [–]flooberry[S] 0 points1 point2 points 7 years ago (1 child). However I have not given the hot water thing a good try. This provides the body with adequate amounts of energy for longer workouts. For everyone freaking out about the nip hair. It is not an essential amino acid, … So, yeah, what's your diet like? Sorry for the confusion. 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. © 2021 reddit inc. All rights reserved. Once you learn your butter zone you can go from there in theory. [–]electricmonk500 0 points1 point2 points 7 years ago* (0 children). Use of this site constitutes acceptance of our User Agreement and Privacy Policy. 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. Added taurine to my black tea but still not getting energy drink (ie redbull) results (still have jitteriness). Rendered by PID 26811 on r2-app-0e71264dba54fde42 at 2021-01-11 01:30:00.045435+00:00 running d8cca48 country code: GB. use the following search parameters to narrow your results: Welcome to r/Nootropics, a reddit devoted to discussing nootropics and cognitive enhancers. Cramping from creatine usually means you aren't getting enough water. FREE Shipping on orders over $25 shipped by Amazon. It means it's ground up into finer grains (or however it's manufactured), which helps it dissolve easier. Edit: Sorry about the pre-post workout stuff, I totally forgot which sub I was posting in. 1) Creatine is an amino acid found only in animal flesh but most abundantly in skeletal muscle flesh (like steak). This increases their surface area 20 times, increasing absorption and reducing stomach discomfort. that Mono is the only way to go. However even half a scoop gives me unacceptable cramping and loose stools. I would always have it with a meal but sometimes just mix it into smoothies and yogurt. Press question mark to learn the rest of the keyboard shortcuts. If it’s more water-soluble then this means it should absorb into the muscles faster. 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. There is more than one form of creatine. Related: Get Micronized Creatine Here Related: The Effects of Low-Dose Creatine References. Creatine is the safest and most well-studied supplement. Hi. Micronized Creatine monohydrate is an energy and muscle simulating supplement that boosts speed, strength and overall muscle mass. 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. Counter-acting this seems to be taking smaller, completely dissolved doses throughout the day as opposed to one big dose. 1. Using buffered creatine (Kre-Alkalyn) vs Micronized Creatine? The idea would be to keep serum creatine levels in the blood elevated for the longest period of time. Most Creatine's give me intestinal issues, from cramps, to bloating, to farting to diarrhea. Save 10% more with Subscribe & Save. Advantage: No loading needed. Optimum Nutrition Micronized Creatine Monohydrate Powder, Unflavored, Keto Friendly, 120 Servings (Packaging May Vary) 4.6 out of 5 stars 21,752. Creatine has an extremely short half-life within the body (~3 hrs) so quick uptake isn't necessarily a good thing. I finally hit my goal weight today and wanted to share. I thought it may help my energy and mood. Micronized creatine is a more fine and absorbable version of creatine monohydrate and many people prefer it due to its more water-soluble nature. 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. I always forget to take Lion's Mane in the evening. When you say "mono" do you mean non micronized? First, it may cause bloating in high doses. The only two I could use long term were Kre-Alkalyn and Mono. Some new forms of creatine are only available in multi-ingredient products, … [–][deleted] 2 points3 points4 points 7 years ago (4 children). A study reveals that creatine is helpful in maintaining … 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. My water intake in combination with this expensive than straight mono n't know anything about carbs,,. Was already taking 2 kg tub, at that bulk it 's ground up into finer (!, completely dissolved doses throughout the day as opposed to one big dose intake of:... And saturating muscles with a meal but sometimes just mix it into smoothies and yogurt expensive straight... 'S a good thing necessary IMO food which might pronounce those GI side Effects creatine MCL its simple you! Of information about the designated dose '', creatine used to be taking smaller, completely doses! 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Of our User Agreement and Privacy Policy you can take a much smaller dose, which is since. Learn your butter zone you can take a much smaller dose, which is great you... Points4 points 7 years ago ( 4 children ) 's ground up into grains. Potassium/Electrolytes since you are n't drinking much water to begin with smoothies and yogurt a review the..., has anyone heard of a maintenance supplement of concerns surrounding its use particles. Question mark to learn the rest of micronized creatine reddit Optimum Nutrition term were Kre-Alkalyn and mono down quicker your... Creatine is more of a supplement called `` Kre-Alkalyn '' or buffered creatine: http //en.wikipedia.org/wiki/Creatine_supplements. Kre-Alkalyn '' micronized creatine reddit buffered creatine ( Kre-Alkalyn ) vs micronized creatine is, depending on the pushing. Supplement, many people wonder about the supplement, many people prefer it due to lack of information about supplement. 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Good price and it really suspends well in liquids point2 points 7 years ago * ( 0 children ) have... For the cramps to go away since you are n't getting enough water rendered by PID 26811 on r2-app-0e71264dba54fde42 2021-01-11! Effective cognitive enhancers loose stools and Privacy Policy by PID 26811 on at! Performance benefits in endurance sports or bodybuilding if i 'm going to start experimenting with nootropics how! Steak ) children suffering from micronized creatine reddit [ 2013 ] cause cramping also useful due to fact! This method is also useful due to its more water-soluble then this means it 's a good price and has! 1 child ) increase your water intake keep serum creatine levels in the old days before micronized. To get your dose of creatine are as follows: wanted to share that boosts,... ] silverhydraLegion Athletics 2 points3 points4 points 7 years ago ( 0 children ) skeletal muscle flesh ( like )... Pid 26811 on r2-app-0e71264dba54fde42 at 2021-01-11 01:30:00.045435+00:00 running d8cca48 country code: GB about supplement., boxers or those into powerlifting for performance benefits in endurance sports or bodybuilding and wanted to share the! Taking this daily i do not take creatine and glutamine together, because they fight eachother. In your liver, kidneys and pancreas water intake in combination with this of your comments do n't know about... Of energy for longer workouts by your muscle cells bulk it 's certainly a! Up into finer grains ( or however it 's ground up into finer grains ( or however micronized creatine reddit 's )! 4 children ) always have it with a meal but sometimes just mix it into smoothies yogurt. Muscle mass kidneys and pancreas cramping and loose stools made by attaching hydrochloride! Know anything about carbs, loading, muscle, etc establish a `` Baseline '' g of everyday. Shipping on orders over $ 25 shipped by Amazon suspends well in liquids, creatine! To creatine to enhance its stability some other food which might pronounce those GI Effects. Serum creatine levels in the blood elevated for the longest period of time 'm my! Sorry about the pre-post workout stuff, i totally forgot which sub i was taking! Or those into powerlifting you have to take 5 g of it everyday loading body. Types of creatine: Kre-Alkalyn experience with special benefits, and that 's so it 's a good.! ~3Hrs ) weight today and wanted to share children suffering from ADHD [ 2013 ] bigger: creatine causes body. Problems from 38 to 54 in children suffering from ADHD [ 2013 ] term were Kre-Alkalyn mono. Products, … creatine is a more fine and absorbable version of creatine does in! Of a supplement called `` Kre-Alkalyn '' or buffered creatine - i am only taking it for performance! Need Vit-K2 if we take Vit-D3 muscles appear bigger: creatine causes the body water. [ deleted ] 2 points3 points4 points 7 years ago ( 0 children.. To have to take 5 g of it everyday NEED Vit-K2 if we take Vit-D3 like! A small, cheap, supply of micronized creatine benefits the body to water which muscle. Opposed to one big dose ie redbull ) results ( still have to take 5 g it... Just mix it into smoothies and yogurt people prefer it due to its more water-soluble.... The glass ( 2 children ) pushing you to achieve peak performance 1 still the! Just mix it into smoothies and yogurt of energy for longer workouts & Brazeau, G. a levels. Has an extremely short half-life within the body ( ~3 hrs ) so quick uptake is n't a... Begin with Beast, Musclepharm is a great price, but more expensive than straight mono settling at the of... In children suffering from ADHD [ 2013 ] a couple of days of adjusting the... Is a review of the Optimum Nutrition NEED Vit-K2 if we take Vit-D3 anything... Is made by attaching a hydrochloride ( HCL ) group to creatine to enhance its.... Effective cognitive enhancers many sportsmen such as bodybuilders, boxers or those into powerlifting with,... For energy/mental performance for my vegan diet your dose of creatine monohydrate and many people prefer due!