Selen Dar

Muscle-Building Workout and Diet

Hey guys, Sean Nalewanyj here of
and and today I want to briefly discuss buffered creatine
vs creatine monohydrate. Which is more effective, which one do I recommend and why. So when
creatine monohydrate first came onto the scene back in the early 1990’s, it pretty much changed
the bodybuilding supplement world forever. No other natural muscle building substance
is backed by more concrete research demonstrating clear, significant effects on muscle growth
and performance than creatine, and ever since then, an endless number of “new and improved”
versions of creatine have popped up, each one claiming to be superior to the original
monohydrate in a variety of ways. Buffered creatine is one of the most popular of these
forms and it apparently uses a “molecular buffering process” that creates a “100 percent
stable” form of buffered creatine that is less likely to be converted into the waste
product creatinine. It’s claimed to be up to 10 times more powerful than standard monohydrate
and it’s claimed to have no bloating or cramping, no necessity for a loading phase and greater
creatine uptake into the muscle cells. But what is the reality behind these claims? Well,
first of all, it should be noted that the first two points are essentially irrelevant.
Yes, buffered creatine does not cause bloating and/or cramping and it does not require a
loading phase, but neither does regular creatine monohydrate. The apparent “problems” that
are associated with standard creatine monohydrate are typically only put forward by companies
who are selling “new and improved” versions of creatine, but they have no real grounding
in any scientific research. When using a high quality form of creatine at the recommended
3 to 5 gram per day dosage, creatine monohydrate has been consistently shown to be both completely
safe and effective and it should also be noted that most, the most popular brand of buffered
creatine still contains about 98 percent creatine monohydate, with the “buffer” making up the
other 2 percent. So what about the actual effects of buffered creatine vs creatine monohydrate?
Well a new study was actually released fairly recently back in September 2012 in The Journal
Of The International Society Of Sports Nutrition that examined this issue in quite a bit of
detail. It was a double blind study with 36 participants and they supplemented with creatine
using the following protocols. The first group was standard creatine monohydrate using a
loading phase of 20 grams a day for 5 days followed by a standard maintenance phase.
The second group used the manufacturer’s recommended dosage of buffered creatine which was 1 and
a half grams per day and the third group used the buffered creatine but at the same dosing
protocol as the first creatine monohydrate group. And here’s what the researchers found.
On the issue of creatine absorption and effects on muscle mass and performance: “Neither
manufacturers recommended doses or equivalent loading doses of buffered creatine promoted
greater changes in muscle creatine content, body composition, strength, or anaerobic capacity
than creatine monohydrate. These findings do not support claims that buffered creatine
is a more efficacious form of creatine.” On the issue of safety: “Neither manufacturers
recommended doses or equivalent loading doses of buffered creatine compared to creatine
monohydrate resulted in any negative side-effects or health, health outcomes. Additionally,
there was no evidence that creatine monohydrate supplementation experienced a greater degradation
of creatinine, greater degradation to creatinine, sorry. These findings suggest that buffered
creatine is just as safe to consume as creatine monohydrate with minimal side-effects.”
And the final word: “Buffered creatine supplementation does not promote greater changes in muscle
creatine content, body composition, or training adaptations in comparison to creatine monohydrate
and buffered creatine supplementation does not exhibit a safer clinical profile or have
less side effects in comparison to creatine monohydrate”. And I’ll link that study in
the description box below if you want to check it out yourself. In addition to this it should
be noted that on a gram for gram basis, buffered creatine is significantly more expensive than
regular creatine monohydrate, at roughly 20 cents per gram, depending on where you buy
it from, compared to roughly 3 cents per gram for standard creatine monohydrate and that
makes it about 7 times more expensive. My suggestion is to examine the claims, review
the concrete research that I’ve provided, compare the prices and then just go ahead
and make up your mind for yourself. So thanks alot for watching this video. If you did find
the information useful here today please make sure to hit the Like button, leave a comment
and subscribe to stay up to date on all of my future video lessons. Make sure to check
out my complete step-by-step muscle building and fat loss programs over at
The link to that is in the description box below, and make sure to join the Facebook
page for daily tips and updates. The link for that is also in the description box. Talk
to you again soon.

17 thoughts on “Kre Alkalyn Review: Is “Buffered” Creatine Better?

  1. Hi Sean, great vid as always.  I've tried creatine mono and it gave me a strange side effect, it made me sleepy.  I google'd it and some people said I should take more water which I did, but that didn't help.  I called the manufacturer and they just told me to return the product.  Since you were involved in supplement, can you help figure it out?  I've also tried Krealkalyn and it did nothing for me.   I really would love to feel the boost people get from pre-workout.

  2. How long can you keep creatine ? I bought some last summer, didn't use it since. IS it still good ? It looks like it has become a bit "solid". Thanks Sean.

  3. Hey guys, just a quick note to let you know that I do my very best to respond to the questions that are posted here, but YouTube doesn't notify me of everything that is posted and with the hundreds of videos on this channel I can't possibly keep track of them all. If you don't receive a reply to your post, it most likely means that I simply didn't see it. If you need a guaranteed way to get in touch with me, please join the Facebook page and post your question there:

  4. I'm 14 and just started taking kre alkalyn.I weigh only about 115. I take one 30 min before I work out and one as soon as I'm done.. Am I doing it right?

  5. The study you talk about was funded by a Monohydrate manufacturer.
    Check your sources man, they were later sued and lost the lawsuit.
    The study is not valid.

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