Creatine Monohydrate

“its role in improving cognitive performance. So, my read of the literature has led to a practice in which I ingest five grams per day of creatine monohydrate, the sort of standard form that's available. Really isn't geared towards muscle growth or strength or performance as much as it's geared toward tapping into the creatine phosphate system”

“Because we touched on it briefly, but do you have any opinions on the form of creatine monohydrate versus hydrochloride? Have you read the studies where it can mitigate the effects of sleep deprivation?”

“Do I take it every single day? You bet I do. Do I take? I take about seven grams of creatine monohydrate. I'm seeing the data on better GI tolerance and absorbability of creatine monohydrate, but I'm not compelled by it.”

“We'll watch that. More water-soluble, I think. Yeah. Yeah. And we'll watch that. But creatine monohydrate is widely available. It's really inexpensive. It's tasteless. Yeah, you can have GI upset if you overdo when you first start in. No question. But if it doesn't enhance mitochondrial function in the brain, which is what we're hoping for, but does allow you”

“The second one is the form. What's the best form of that ingredient? Is it going to be the creatine monohydrate or the hydrochloride? Right. The third is, what is the dose of that agrania, right? Is it the dose on the bottle, at least the daily dose you're getting, similar to the daily doses in the literature and the published studies?”

“So, so like the, the, some of the studies that use traditional, like creatine, monohydrate. Look at creatine levels in the brain. They did use a loading protocol for, for a week, and then you see significant increases in brain creatine, but the creatine having other effects on the brain, you know, potentially improving mood, improving, uh, memory”

“What is the optimal type of creatine to take and why? So by far, creatine monohydrate. And that goes against all the new marketing forms. So creatine monohydrate is simply creatine linked to one water molecule. When you take it into the body, the water molecule dissolves is identical to what's being produced in the liver and the brain.”

“With all these market forms is it's never been shown to be safer or more effective than creatine monohydrate. The other big thing for your viewers is make sure it has CreaPure or some form of creatine monohydrate on the label. And then and that it's also third party tested CreaPure CreaPure is from Germany.”

“Then and I haven't ingested anything except. You know, electrolytes and with some creatine monohydrate, 10 grams, because I don't I don't want that. Just, you know, that second five grams is really good. For your brain. Yeah, et cetera, et cetera.”

“That gritty residue at the bottom of your shaker bottle. Because it doesn't dissolve well, a significant amount of that creatine monohydrate never gets absorbed. It sits in your intestines, draws in water, and causes bloating. If you've been feeling the creatine bloat for a long time now, check your bottle and see if it says creatine monohydrate.”

“We also talk about different forms of Creatine. Monohydrate is the gold standard, but what about HCL or other formulations?”

“I think, because bone takes a long time to turn over, but this is interesting. The lowest dose ever been shown to be effective is eight grams of monohydrate a day. Now, as we just talked about three to five grams, it's great for muscle, but now you're getting into bone. What needs to, what's going to happen is a dosing study.”

“bit deeper. You first mentioned, of course, I think a lot of people that are familiar with the creatine field know creatine monohydrate. Yeah. Creatine monohydrate. Is that still the gold standard for supplementing with creatine? If so, why? Yeah, it's the only standard. So when I say creatine today, it's monohydrate. And the reason being is based on the safety and efficacy.”

“So it gets through. And then when it gets in our blood, the creatine that you're taking from supplementation monohydrate is identical to what's being synthesized in the liver. So that's likely why the safety profile is so exceptional. Now, There's probably 50 different other market forms of creatine out there. First, it has to be creatine when it gets into your blood.”

“phospholipid bilayer of your cells quicker, but no study has ever showed it to be safer or more effective. So I know monohydrate has been boring. It's been around since the 1990s. But in my opinion, why mess with a good thing? And probably because the efficacy and safety behind it.”

“hey, like, I get GI, like stomach distress, GI problems if I take creatine monohydrate. Some people have to go to another form or they have to lower their dose. Why does that happen? Are there any ways around that? Is there like any tricks to improving, you know, the ability to do that?”

“and probably from the loading phase. So creatine monohydrate has been shown to increase intracellular water. So it's based on the doorway, it sort of brings water with it. And some people get GI tract irritation, or some weight gain and other forms of creatine are marketed to not do that.”

“If you're taking a form of creatine that doesn't increase intracellular water a little bit, I would question the validity of that type of creatine. So I'm in the camp of 100% monohydrate based on the mechanisms, the structure of the molecule and the efficacy behind it.”

“the bulk of the research is done using monohydrate. And 99% of all the thousands, the papers, and the one I hear a lot is there's a better bioavailable form than monohydrate. And I'm like, wait a minute, creatine monohydrate's bioavailability is near 100%.”

“that means it is a form of creatine, but did it lead to performance benefits better than monohydrate? I've never seen it. So I just caution people, just don't get conned into a lot of these marketing forms, really expensive forms when monohydrate is the one true. I'm going to Germany and we're going to be talking for four straight days and two weeks on monohydrate.”

“that seems to be very viable. Well, aside from the marketing, I think some people I know some people personally that even taking like a five gram dose of creatine monohydrate experience like stomach issues. Yeah. So what can those individuals do? Yeah. So I recommend to these people, and it happens quite often, the sort of micro dose. So”

“again, you don't necessarily need it if you're getting it through your diet, but make sure third-party tested. I would really focus on monohydrate based on the evidence-based research. Monohydrate has grass status. CreaPure is from Germany. It's the most scrutinized. It has less purities.”

“it's safe. Just look at the ingredients. It should say monohydrate, or if you're entertaining another form of creatine, that should be the only ingredient or at least the most important ingredient on the product, yeah. What about microionized?”

“make it more attractive. But it's another form that can just sort of be, sort of solubility is very high. Is there any reason to believe it wouldn't work? It's because it's monohydrate, right? So it should do the same thing. 100%. It's just a different way to get it into your body if you like it really, really micronized.”