Kre-Alkalyn Or Creatine Monohydrate… FTW?

For those of you wondering what FTW means: for the win.  Now that we have that important tidbit out of the way let’s discuss if it’s worth it for you to spend exorbitant amounts of your hard earned cash on Kre-Alkalyn (KA) or stick with the tried and true Creatine Monohydrate (CMr).  This won’t be an introductory piece on what creatine does. If you are interested in learning more about dosing read this.  If you are a newbie to training and are flirting with the notion of creatine use then read this.
 
The trustworthy supplement companies have made the claim that KA has the same effect as CMr, but can be taken at a lower dose.  It also has fewer side effects!  Due to these reasons, it costs a million dollars for a 3 month supply.  Some new research was just released that looked at the differences between KA and CMr in terms of creatine retention, and performance.
 
Instead of boring you with scientific blabber I will quote Mr. Shirley from Christmas Vacation “give me layman terms, none of that inside bullshit jargon that nobody understands.”  Basically the researchers tested KA on one group and CMr on the other group.  Why a control group wasn’t used is beyond me.  All participants were previously trained as well which makes this study slightly more useful than if they had used untrained subjects.  Untrained subjects will get stronger and bigger with no intervention.  So using them as test subjects for supplements is comical.
 
Anyways, the KA group was separated into two.  One group loaded creatine for a week (5g/4x / day, then 5g/day) (KA-L), the other (KA-H) took in 1.5g/day.  The CMr group loaded for a week (5g/4x / day, then 5g/day) and then went on a maintenance does.  Oddly enough, the KA manufacturers have such a high esteem for their product that they suggest you use only 1.5g/ day rather than load.
 
The researchers analyzed “muscle biopsies from the vastus lateralis, fasting blood samples, body weight, DEXA determined body composition, and Wingate Anaerobic Capacity (WAC) tests were performed at 0, 7, and 28-days while 1RM strength tests were performed at 0 and 28-days.”  In the short term the CMr had higher levels of creatinine over a short period of time than the KA groups.  This didn’t have any effect between groups on “body mass, fat free mass, fat mass, percent body fat, or total body water; bench press and leg press 1RM strength; WAC mean power, peak power, or total work; serum blood lipids, markers of catabolism and bone status, and serum electrolyte status; or, whole blood makers of lymphocytes and red cells.”
 
Another point of interest was that serum LDL levels were significantly reduced after the CMr loading phase.  Unfortunately, these levels levelled out over the 28 day testing period.
 
Some people experience nausea using CMr.  Of all the participants in this study, no one experienced any side effects.  So for those of you who do experience nausea, I don’t really know what to tell you.  You could always see what the bro-science board on bodybuilding.com is prescribing to treat that.
 
As you can see, there really are no differences between KA and CMr other than the price.    I just looked at SVN Canada, KA is literally 10x as expensive as regular ole’ creatine monohydrate.  So do you yourself a favour and don’t take Kre-Alkalyn unless you enjoy burning holes in your pockets.  Alternatively, you could send the money you just saved to me (I’ll buy a steak and eat it for you!).
 
One Love.

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