I consider creatine monohydrate a no-brainer when it comes to supplementation. There are a ton of different forms of creatine.
“Creatine has been manufactured in salt form: creatine pyruvate, creatine citrate, creatine malate, creatine phosphate, magnesium creatine, Kre Alkalyn (creatine with baking soda). Creatine can also be manufactured in an ester form. Creatine ethyl ester (hydrochloride)”
Supplement companies have “invented” all of these types of creatines in an attempt to make “their” form of creatine work better than everyone’s else. Unfortunately, that has not been the case. All of these different types of creatines have been around for years, and none of them have been proven to show outstanding effects over the next.
Therefore my continued and current recommendation is to use German made Creapure creatine monohydrate.
If you look at the abstract above in Pubmed you’ll find that you should ALWAYS combine creatine monohydrate with some sort of protein and/or carbohydrate.
I just blogged about how insulin helps with muscle growth, well the same goes with creatine absorption. Consuming a high glycemic carbohydrate like maltodextrin or dextrose will help with creatine absorption. However, you have to weigh that over the negative effects when you spike your insulin levels naturally. Without question, this is not a healthy practice to continually do. You do not want to consume dextrose or similar every day. This will most likely lead to more fat on your body.
Therefore I would recommend doing cycles of creatine monohydrate.
1/3 cup of dextrose
1/4 cup of Peptopro
1 tsp of Creapure
or 32 oz of Gatorade
1/4 cup fo hydrolyzed 520
1 tsp of creatine
This is a very effective “creatine booster” drink.
Finally the loading phase. The idea behind the loading phase is that you want to saturate your muscles with creatine and this can be done faster if you take 20 grams per day divided into 5-gram dosages. However, I would not combine it with dextrose every day 4 times a day, unless I wanted to bulk up. Instead simply combine the creatine with a whey protein or a hydrolyzed whey protein powder. You’ll surely be anabolic!
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.