From the Guidelines
Creatine monohydrate is the recommended choice over Kre-Alkalyn due to its lower cost, extensive scientific research supporting its effectiveness, and equivalent benefits. When considering the differences between Kre-Alkalyn and creatine monohydrate, it's essential to prioritize the most recent and highest quality studies. Although the provided study 1 does not directly compare Kre-Alkalyn and creatine monohydrate, it discusses the effects of creatine monohydrate supplementation on kidney function, which is crucial for understanding the potential risks and benefits of these supplements. The study 1 found that creatine monohydrate supplementation did not compromise glomerular filtration rate (GFR) in a patient with a solitary kidney, but it affected the ability to accurately estimate GFR using serum creatinine levels. Key points to consider when choosing between Kre-Alkalyn and creatine monohydrate include:
- Cost: Creatine monohydrate is generally less expensive than Kre-Alkalyn.
- Scientific research: Creatine monohydrate has a more extensive body of research supporting its effectiveness.
- Benefits: Both supplements increase phosphocreatine stores in muscles, enhancing strength and power output during high-intensity exercise.
- Potential drawbacks: Kre-Alkalyn's claimed benefits of being a pH-buffered form of creatine are not strongly supported by scientific evidence, and the additional cost may not be justified for most users. Given the current evidence, starting with creatine monohydrate is the most practical approach, especially for those new to creatine supplementation, due to its well-established effectiveness and lower cost.
From the Research
Difference between Kre-Alkalyn and Creatine Monohydrate
- Kre-Alkalyn is a buffered form of creatine, while Creatine Monohydrate is the most commonly used and researched form of creatine 2
- Studies have shown that Creatine Monohydrate is effective in increasing muscle creatine content, strength, and high-intensity exercise capacity 3, 4, 5
- A study comparing Kre-Alkalyn to Creatine Monohydrate found that neither form promoted greater changes in muscle creatine content, body composition, strength, or anaerobic capacity than the other 2
- The study also found that Kre-Alkalyn did not result in fewer side effects than Creatine Monohydrate, contrary to claims made by the manufacturer 2
- The effectiveness of creatine supplementation, regardless of form, has been consistently shown to increase lean muscle mass and exercise capacity when used with short-duration, high-intensity exercise 3, 4, 5, 6
Key Findings
- Creatine supplementation, in general, has been shown to be safe and well-tolerated in healthy individuals 3, 4, 5, 6
- A double-blind placebo-controlled study found that Creatine Monohydrate supplementation did not cause adverse events and promoted an increase in performance and body weight 6
- Another study found that Creatine Monohydrate supplementation increased muscle free creatine content, but the increase was not significantly different from that of Kre-Alkalyn supplementation 2
Forms of Creatine
- Creatine Monohydrate is the most widely used and researched form of creatine 3, 4, 5, 6
- Kre-Alkalyn is a buffered form of creatine that has been purported to be more efficacious than Creatine Monohydrate, but studies have not supported this claim 2
- Other forms of creatine exist, but the majority of studies have focused on the effects of Creatine Monohydrate on performance and health 3