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.
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.
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).
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!
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:
Will has said it a million times…but creatine is probably the most thoroughly tested and proven supplement in the world. It doesn’t cause food allergies, and if you’re scared of it you should stop eating meat.
I have a friend who went to the beach and got sick. Clearly sun and fresh air cause the flu. :rolleyes:
The “brand” of CM would be Creapure. Judging from their website, it is all made in the same facility in Germany. I just sent an e-mail to them, asking if they can confirm that (or whether they use contract facilities CONUS). Even if there are contract facilities, they should be QC’ed and tested according to Creapure’s standards of T&E in order to wear the Creapure label. <Licensing requirements>
If it is all made in the same facility, the only thing that matters is who puts whose label on it, then subsequently markets and sells it.
The LE brand, even at the Members only pricing in a 4-pack, comes to 20 cents per 5g dose.
Note – I have no financial interst in VC or other nutrition companies. Well, unless you want me to send you a new customer referral… then you get a $10 credit towards your first purchase and I also get a $10 credit on my account after your first purchase.
Will, are there any downsides to taking creatine in my morning coffee? I know that there was a lone study conducted back in 1996 that showed that caffeine counteracted the benefits of the creatine loaded msucle. However, hasn’t that since been de-bunked as another CM myth? Partly, due to the construction of the study (crossover) and the non-accounting for the “buffer”.
I ask, because sometimes I use my morning joe as the warm, liquid conduit with which to take my pre-WO CM. This especially holds true on my early morning winter workouts (in the unheated garage).
As far as I know, that’s the case. The reason people have any idea there’s a difference between creatines (in particular German vs Chinese) is an article I wrote way back in the day (mid 90s) when the mantra was “creatine is creatine.”
I showed that was not true, and thus the concept that not all creatine was created equal, and German creatine (later called CreaPure) tested as the best at the time. Article:
I also found your answer/opinion on the caffeine and creatine contraindication (or lack thereof). For all others that would like to watch Will’s explanantion: link.
I jsut received a reply to the email sent back on the 18th. Albeit late, the reply was received via phone by an apologetic rep. Plus one for customer service, I probably got trapped in a SPAM folder.
In response to the e-mail sent to AlzChem on whether or not Creapure was contracted out to other facilties or manufactured in Germany: all Creapure is made and distributed in and from the same facility in Germany. Therefore, when you buy a product that has Creapure on the label, it is Creapure. However, the labelling company may or could add things to the Creapure to come up with their own formula (using Creapure as an ingredient).
She also verified with me via phone that Vitacost is a registered purchaser of Creapure and is able to sell under the Creapure label.
Hope this helps, when factoring into a purchasing decision!
