Creatine Monohydrate vs. Kre Alkalyn: A Comprehensive Comparison for Muscle Building and Performance Enhancement

Muscleheads and athletes alike are constantly on the lookout for the next big thing to maximize their gains. Two popular contenders in the world of performance-enhancing supplements are Creatine Monohydrate and Kre Alkalyn. While both claim to improve muscle building, strength, and endurance, a closer examination is necessary to determine which one stands victorious in this grueling battle.

No time to read?! (SHAME!!) Here are my picks for each!!

Creatine Monohydrate: The OG of The Muscle Game

Creatine Monohydrate, the tried-and-true champion of muscle building, is a naturally occurring compound found in meat and fish. This supplement, often used by weightlifters and athletes, functions by replenishing ATP (adenosine triphosphate) stores in muscles. ATP is the energy currency of our cells, providing the necessary fuel for muscle contractions during intense exercise. Its been around forever and is a staple in thousands of people’s shaker cups!! Unquestionably an effective supplement for muscle and strength gains, as well as a ton of other benefits!! What does all this mean? Creatine monohydrate can help you get bigger, stronger, faster and………. smarter? Ok, we’ll talk about that last one some other time!! Anyway here we go..

The Benefits of OG Creatine Monohydrate (at least a few of them!):

Increased Muscle Mass: Numerous studies have shown that creatine supplementation leads to significant gains in lean muscle mass. It enhances protein synthesis, promotes water retention within muscle cells, and boosts the production of anabolic hormones, such as insulin-like growth factor 1 (IGF-1).

Enhanced Strength and Power: Creatine is well known for its ability to enhance strength and power output during high-intensity, short-duration activities. By improving ATP availability, it allows for more explosive movements and greater force production.

Improved Endurance: Contrary to popular belief, creatine isn’t solely reserved for the pump-hungry meatheads. Endurance athletes can also reap its benefits. Supplementing with creatine has shown to delay fatigue and improve performance during prolonged exercise, such as cycling or running.

Studies on Creatine Monohydrate:

A sh!t-ton of scientific studies supports the efficacy of creatine monohydrate. For example, a study conducted by Buford et al. (2007) found that creatine supplementation resulted in significant increases in lean body mass, maximal strength, and power output in resistance-trained individuals. Furthermore, a meta-analysis by Rae et al. (2003) concluded that creatine supplementation improved muscular strength in a wide range of activities.

Kre Alkalyn: The Underdog with a Twist

Enter Kre Alkalyn, the challenger that claims to have a few tricks up its sleeve. Marketed as a buffered form of creatine monohydrate, Kre Alkalyn is touted for its ability to resist conversion to creatinine (a waste product) before reaching the muscle tissue.

Supposed Benefits of Kre Alkalyn:

Reduced Side Effects: One of the key selling points of Kre Alkalyn is its claim to cause fewer side effects compared to traditional creatine monohydrate. Since it is supposedly buffered, it is said to minimize issues such as bloating, cramping, and gastrointestinal distress.

Enhanced Absorption : Kre Alkalyn manufacturers suggest that its alkaline pH ensures better absorption by the muscle cells. This enhanced uptake is believed to lead to more efficient utilization of creatine, resulting in improved performance.

Studies on Kre Alkalyn:

Despite the marketing claims surrounding Kre Alkalyn, scientific research directly comparing its effectiveness to creatine monohydrate is limited. A study by Jagim et al. (2012) found no significant differences in strength or body composition changes between Kre Alkalyn and creatine monohydrate supplementation groups.

In a study that compared Kre-Alkalyn to Creatine Monohydrate by Greenberg Medical Center in Bulgaria, 24 male Olympic level soccer players were split into two different groups. The first took 750 mg of Kre-Alkalyn, the second took 750 mg of Creatine Monohydrate for 16 weeks. The results demonstrated that even though there wasn’t much difference in lean muscle mass and strength between the two, there was a significant increase in VO2 Max within the Kre-Alkalyn group [R].

Research likewise shows that Kre-Alkalyn may further produce more strength gains when contrasted with creatine monohydrate. In a double-blind controlled study, 24 male Olympic weightlifters were given 5g of kre-alkalyn or creatine monohydrate each day for an extended period time. For the squat, snatch, clean and jerk, and high snatch, performance was measured at 1RM.

The Creatine Monohydrate group had an average improvement over their baseline for these lifts of 8.39% after eight weeks. The Kre-Alkalyn group showed an average increase of 10.76% over the baseline.

While Kre Alkalyn promises an alternative to the potential side effects of OG creatine monohydrate, the scientific evidence supporting its superiority is lacking. Creatine monohydrate, on the other hand, has an extensive body of research demonstrating its effectiveness in enhancing muscle mass, strength, and endurance.

In the battle of Creatine Monohydrate vs. Kre Alkalyn, Creatine Monohydrate may win on points, for some, at least. Its benefits for muscle building, strength, and endurance have been extensively studied and proven, making it a staple choice for athletes for decades at this point.

That being said, I personally use kre alkalyn since it possibly has more of an effect on strength, v02 max andendurance and less of an effect on gaining size or messing with my goddamn gut, which aligns with my goals more. I’ve using creatine for over 20 years so this difference is enough for me. But that’s jus me!!

So, if you’re looking to take your gains to the next level, don’t shy away from the tried-and-tested Creatine Monohydrate or the newer Kre Alkalyn. Embrace the power of science, sweat, and, of course, a well-deserved dose of creatine!

Here are the two I recommend!! One monohydrate and one Kre Alkalyn!!

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References:

• Buford, T. W., Kreider, R. B., Stout, J. R., Greenwood, M., Campbell, B., Spano, M., … & Antonio, J. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4(1), 6.
• Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences, 270(1529), 2147-2150.
• Jagim, A. R., Oliver, J. M., Sanchez, A., Galvan, E., Fluckey, J., Riechman, S., … & Greenwood, M. (2012). A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate. Journal of the International Society of Sports Nutrition, 9(1), 43.
• Stroychev, K., Terziiski, N. Comparison of Kre-Alkalyn to Creatine on body composition, muscular performance, & safety: Dr. I.S. Greenberg Medical Center, Sofia, Bulgaria (2006).
• Afgerinos, A., Vodenicharova, K., Shishmanova, D., Goranov, D., Stroychev, K. Clinical Trial Comparison of Kre-Alkalyn vs. Creatine Monohydrate: Dr. I.S. Greenberg Medical Center, Sofia, Bulgaria (2006).