You guys are unbelievable.. First of all, Jeff has been selling his supplements (and they have been used by professional athletes) for 5 years now. You're calling him a sellout all the sudden? Second, the dude has been putting out videos with free content for you..you want to be ungrateful and try to crucify him for promoting his supplements? You think that the guy shouldn't try to promote business? Get the fuck outta here. This man provides the most sound fitness advice on UA-cam with everything backed by science and his knowledge as a physical therapist. Also, all of you commenting saying that he's a liar and is bullshitting you in this video..did you watch objectively, or did you come in pissed off because it doesn't agree with your opinion?? He never once said that monohydrates are bad and that you shouldn't take them. He CLEARLY mentions that monos and HCL provide the EXACT same benefits! Jeff simply believes that one is preferable than the other for certain reasons. He is not saying "if you don't take my supplements, you're doing it wrong," ... he is saying that his supps contain what he believes are the best ingredients for you Get the fuck off your high horses and stop acting like you know more than this guy, because I guarantee that you don't and your broscience bullshit is exactly that...bullshit.
agree its all about opinions. I do respect and seriously take in his advice with much thoughts. speaking of which, after watching his video, i was wondering if i need to switch from creatine monohyrdate to the bond form, if taking the "mono" form is bad for our health? I would mind buying his products, but shipping it to Asia Pacific region pretty expensive..any thoughts of other brands selling gd quality forms of creatine bonded form supplements? thanks
Isaac Ng do you get bloated from mono creatine? do you get side-effects? If not, then you have no reason to switch. Also I wouldnt buy any of Athlean-X supps, theyre all overpriced to hell (20-30% more expensive than even other high-quality supps) With Athlean-X youre paying for the brand, not the product.
both my father and i took monohydrate for a year, then went for some blood and urine testing and had normal creatinine levels, both had muscle and strength gains with no negative reactions, so I can tell you now most bodies react differently
Yup, you pee out any excess creatinine so that makes sense. He's not saying monohydrate is bad he's just saying theres other creatine out there with some added benefits.
One of the rare videos I disagree with Jeff. Bottom line: Creatine Monohydrate will saturate your muscle cells 100%, you can't store more than 100% lol Even if these 2 forms of creatine mentioned in the vid are effective (and there's not much research on it) they wouldn't work better than monohydrate. They could potentially work just as good at a higher price point. Keep in mind that monohydrate is one of the most studied supplements out there with 30 years of research backing up the positive effects.
examine.com/supplements/creatine/ "“Buffered” creatine (Kre-Alkylyn) is suggested to be a better absorbed form of creatine supplementation, but it can be rapidly neutralized in the stomach if not in an enteric coating. Even if it is enteric coated, there is no evidence to support its efficacy above creatine monohydrate." "Creatine HCl is touted to require a lower dosage, but this has not been proven through studies and seems unlikely, since the stomach has an abundance of HCl anyway and creatine will freely dissociate with HCl in the stomach. Thus, both creatine HCl and creatine monohydrate form free creatine in the stomach."
I completly agree with you marco! i double checked a book i have called Essentials of Sports and Nutrition supplements, a book used for certifying sports nutritionists. they said Creatine Monohydrate was just as effective as the other creatine products, there were no major differences between the types. ill stick with the cheaper forms of creatine. its served me well over the years!
the science on the other forms of creatine just aren't there. monohydrate just works and it's cheap. the other forms are SUPPOSED to be better, but there's no concrete proof that they are.
If you listen to the video he says that they’re testing the wrong things. They’re testing performance where as Jeff is looking into your health. There is no difference as far as performance that’s why there’s no studies the important thing is health! (Ps I use mono hydrate just voicing the fact that we need to know what is being tested)
Bailey Didion Jeff also may b pushing a narrative based on agenda. I’m a sub and love his shit but he’s oddly praising a much more expensive form and showing the shit HE uses and profits off of.
It's time to address all of the negativity in the comment section, all of you scientific geniuses who call Jeff a sell-out, someone who's talking bullshit and so on. First of all, at the end of each video Jeff makes a reference to his Athlean X programs, WHAT A SHOCKER, he makes money off of that. But guess fucking what ? He also does those same workouts, he also takes those same supplements. He is very consistent with that, if he finds massive amounts of evidence that an exercise or a substance are bad for you he is going to address it in a video and he is not going to do it himself. ALL, EACH AND EVERY SINGLE ONE of the things he preaches on this channel he also does personally. I don't know why it comes as a surprise that he promotes the supplement he sells, that does not make him a sell-out that makes him consistent and credible. On top of all of that, he really delivers content that is underpinned by proper science. The only thing you can fault him for in this case is that he did not provide any of the studies he talks about regarding the two forms of creatine mentioned in the video. But you know what ? Instead of saying that he is a sell-out, a dickhead, a bullshit con artist, a scammer, why not post a comment asking him to show you the studies OR even better do the research yourself. BUT DO THE RESEARCH PROPERLY. Don't just google stupid shit and then take your "credible" source like bodybuilding.com or menshealth or some random bro science guy. Go to google scholar or your university data base and find proper scientific journal articles that prove Jeff's content wrong. Finally, Jeff, thanks for all the hard work and no bullshit approach. Thanks for being the one guy on youtube that doesn't lie and does what he preaches.
Absolutely! You already get half of his Athlean-X program for free here. People should stop complaining and start appreciating his high quality output!
Should he provide the research for every claim he makes? Do you ask for the research on every shoulder impingement video, or proper form video? Maybe he should stop making videos and just start posting links to journals, if you think that would be a better way for him to share his knowledge.
This is my first time hearing of Creatine HCl, sounds amazing! I do have a background in biochemistry (M.S.), nutrition and personal training. Many pharmaceutical products are bound to HCl for quick disassociation once put in water. This really makes sense to me! Explains why it mixes better too. It's basically disaccociating the Cl ion from the creatine molecule.
Mixing your monohydrate with warm lime juice makes it a lot more soluble both because of the acidity and higher temperature. It doesn't taste great, but it's great if you're a bodybuilder on a budget. Hope this helps somebody
Some of the original studies on creatine monohydrate were mixing it in warm/hot tea. The temperature increased the solubility. So it makes sense that warm lime water would work.
He’s got a valid point about the monohydrate. My L-Creatinine level’s shot up like crazy (1.55; normal upper limit is 1.2) when I was taking creatine monohydrate. My doctor asked me to stopped and the levels returned to normal (1.15), resulting in much less strain on the kidneys.
I have used monohydrate,HCL, and Kre- alkalyne all of them worked great.The down side was that all 3 increased my creatinine levels to dangerous levels.I tried tri-creatine malate it worked just as well as the other 3 plus it lowered my creatinine to safer levels.
Creatine monohydrate is just as effective as any other form of creatine so don't worry guys. The title here is incorrect. I'm a biochemist and weight lifter
Summary of video and my understanding: 1) Creatine Monohydrate is like the same as the other forms of creatine except the absorption may not be as good, so you have to take more. But all forms of creatine for the most part provide the same muscle strength benefit and recovery, etc. 2) Creatine Monohydrate may have some side effects like bloating because you have to drink a lot of water for it to absorb. Good option to buy more absorbant forms of creatine like creatine hydrochloride if bloating is a problem. (From my experience, it's a lot more expensive, so only buy if you have bloating problems. If not, buy regular creatine monohydrate.)
Also the cheapest and easiest to come by. However if you can afford the others, it's probably better to take them due to the less bloating, buildup etc. But you wont be at any disadvantage with monohydrate as far as performance goes
+Private Parts Don't be stupid. the price difference is negligible. Especially after you factor in that you only need half as much HCL as Mono, the price comes out about the same, or even cheaper per dosage than monohydrate. And if it was all about making money, even if that means ripping people off, why wouldn't he just sell monohydrate since it is so cheap to make? Even if he sold his product for less, he would still make a profit and he could likely sell even more of it since it would be cheaper. Just because something costs more than something else doesn't mean the person selling it is making more money off the more expensive thing.
Most studied does not necessarily mean the best. There once was a time when Monohydrate was yet to be studied, yet the guys using it back then reaped all the same rewards as guys using it now.
So after taking creatine HCL, I have changed my mind....I like it way more than monohydrate. The reason is not because of its capabilities because it gives you the same exact results as mono...the reason is the better solubility- this stuff spends more time hanging out in your muscles where it belongs than anywhere else and even though HCL doesn't make you bigger than mono - it just feels that way because of the solubility and no gut bloating. Love HCL, concret is good but I prefer GNC's RAW brand (and it's way cheaper) - all you need is 2.5 grams once daily for HCL as well.
I would like your honest opinion, but first I would like to start off by saying this: One out of many main reasons why creatine is effective is because it brings water to the muscle cells enhancing your workouts. But if HCL does not bring water into your body like it claims, then how is it an effective creatine? I just want to make sure I'm not wasting my money on the very expensive HCL creatine if it isn't necessary. Bottom line is: Without the water retention that gives your muscles that extra boost that regular monohydrate gives, can one personally still claim that he absolutely feels the powerful effect of this HCL creatine the same way one would feel with the monohydrate version? Thanks for your honesty
@@earlcoles5215 I apologize for any confusion, it still works the same way as mono but I felt less gut bloat. The craziest thing is I haven't taken any creatine in a year and I swear to you I just got back on it today them I saw your reply!! I did stop taking HCL but only because of the taste, it never got better but I know I'll still go back to it one day.
Cool, I didn't know creatine HCl was better for that reason. I've heard a lot of back and forth of creatine hcl vs creatine monohydrate being ultimately better. But nice, so the creatine HCl reduces the amount of creatinine that gets accumulated because of it's quicker, more efficient absorption; which also in turn is better for you, it sounds like.
You know that the main problem with Jeffs supliments is. Because of shipping and import tax, it become extremely expensive. The suplements is a fair price for what you get. But when you add all the other stuff, it gets insane! If only it came in 3 to 4 kg containers it would be more viable to ship in...
Used Monohydrate from several manufacturers with always positive results. It is cheap, well researched, effective, easy to come by. My only problem with them is that almost everyone make them without any flavour, so you have to either "take the sand" pure or mix it with some other thing, like pre workout or protein shake. I wish I could have one with a good flavour so I can take it alone.
3:26 To anyone that is thick in the head and thinks he's saying to not take monohydrate... There you go, clean up ur ear wax and listen carefully... You're welcome.
I’ve been using creatine for about twenty years and I’ve tried both forms of creatine. Two years ago I started taking blood tests to analyze how to maximize my performance. Thanks to that I can compare last year (when I used kre alkalyn) to this years (when I’m back on monohydrate) and the fact is that my creatinine levels are way higher this year. Kre alkalyn 90mol/l versus monohydrate 105mol/l.
Guys, monohydrate is the most STUDIED not necessarily the most effective. I'm going with monohydrate because there's more science behind it, but that does not mean jeff is wrong for all i know there's a 90% chance jeff is right, i just prefer the "safer" alternative which is what everybody around the planet is taking. Creatine monohydrate.
Thanks Jeff- very informative...Really appreciate how you educate in your training programs and bring the science into achieving and maintaining a healthy body and lifestyle. Keep doing what you do.
I've had bad experiences w creatine monohydrate, one being kidney stones. I drink (and drank) over a gallon and a half of water throughout the day when on monohydrate and your explanation of it settling in the body, hits the nail on the head. Great vid Jeff.
I get that it may mix better, but our stomachs are more acidic than anything we would ever eat or drink, as soon as the creatine would come in contact with the acid it would become much more acidic. Idk but I'm always weary of anything new, and more expensive, especially when someone gas something of their own they are trying to sell you.
I really find it hard to take you seriously when your video starts with you basically saying the creatine type in the supplements you are selling is the best kind. No matter how correct your video content is or isn't.
Bro, why wouldn't he recommend his product if it contains his preferred form of creatine? Besides, if you listen to the video, he isn't saying that monohydrate doesn't provide the same effect as HCL. Jeff is saying that he finds HCL to deliver the benefits in a more efficient way
It's a thin line between opinion and preference once you're stating either as facts-to state one works better than the other is false. When adding hydrochloride to creatine you alter the ph of the molecule, and how your cells will react to this has many variables. Since it is highly dependant on the individual the technical answer would have to be that HCL has the potential to work more effectively dependant on the subject's body chemistry.
Damn, this jose talking shit and calling others stupid LMFAO the stronger you are, the bigger you can get... "it works for strenght or appearance" like, everyone i know either train for strenght or appearance bruh
A little food for thought as I found out today, with the cold water vs hot water creatine absorption . Hot water makes it seem as it is absorbed as the water is clear but I think it just makes the creatine particles transparent, as when you introduce ice to the hot water and make it cold again, the cloudiness reappears. I did this test with 20g. And I only test the mono that Im currently using so the results may differ .
You're just experiencing the difference in solubility dependent on temperature. When you cool it, it precipitates back out of solution, when you heat it, it dissolves again. Try it with salt. Something you KNOW 100% is soluble in water. dump some salt in boiling water until no more will dissolve. Then cool it, and you'll see way more salt than what you initially had that wouldnt dissolve
From what ive heard, it really doesnt matter whether you take creatine pre or post workout because when you take it, your body can only hold a certain amount anyways, and it stores it for when its needed.
I just started taking creatine for the first time November 1st( I also shook up my routine) and in a couple weeks I put on about 6 to 8 lb. I wasn't intending that but I also increased my max bench Squat and deadlift by about 40 pounds each by Thanksgiving. I am using monohydrate. I've also experienced some increase in muscle cramping. I have been trying to drink more water as I hear that's important.
Hey Jeff, I have a herniated disc in my lower back and was trying to find a good workout that hits the upper and lower body with minimal involvement of the lower back. I worked hard for what I have achieved at the gym and can't stand watching it fade away because of the injury. I'd really appreciate a video with exercises I would be able to do.
Did you watch the video? He literally said you don't have to cycle creatine in the video. And monohydrate was more expensive last time I went to the store
AUSTIN+ CREATINE MONO IS RELATIVELY CHEAP....35.3 OZ BOTTLE OF CREAPURE CREATINE COST ME 22 BUCKS...IT WILL LAST ME A LONG TIME SINCE 5 GRAMS PER DAY WHICH IS 1 TSP, IS ALL I DO AND NEED
TL:DR for this comment: the most studied and proven form of creatine is monohydrate. If you're experiencing cramping or over-bloating, best to try swapping to creatine hydrochloride (HCL). Monohydrate is the best form to start on and most evidence based. Note, you will find the best results when taking creatine for 28 days so don't get impatient. Gotta love when people make videos claiming to have a better method than what is usually recommended without having an factual based evidence. If this was true, which it isnt in the way you're advertising it to be, then you should be backing it with research and evidence. There is no actual evidence based around Buffered Creatine (Kre-Alkalyn) saying that you will find better or same results. You may find some differences but overall, the differences will be way too small to notice (whether positive or negative) and you're best with sticking to monohydrate for 28days and seeing how you go, and possibly switch to HCL if you're finding issues with comfort. Further, buffered has little to no evidence to suggest you will get improved or even similar performance rates compared to monohydrate or HCL. Stay aware, most companies will try sell you a different product because their business models call for it. Focus on facts, research papers, and evidence.
It all depends on age, gastric inefficiency, kidneys issues, water intake, and the look you're going for. Micro mono for young guys looking for full but smooth bulk. Hcl for old dudes for kidney health, gastric health, leaner look. Mono guys need to take off 3 weeks before physical to get accurate egrf, creatinine and cpk levels. Keep open minds and learn new things.
I've been om Creatine monohidrate for the past 6 months 5g/day after loading with 10g for 5 days. Doubled my gym weights and shortened my breaks b/n sets from 3 min to 30 sek, never had sore muscles even after a week break from gym. Also my arthritis and back pain went away. Watched this video and tried to replace the monohidrate with the HCL. (its cheaper - $15 for 400 servings vs Monohidrate $10 for 100 servings! I am taking it now for 3 weeks..... 750mg/day per recommended dosage .Guess what!? Now I feel tired at the gym , have to do longer breaks and lighter weights, and have constant light muscle soreness. My arthritis in the Lower back came back.I also lost 7LB for for the past 3 weeks with HCL. I am doing the same exact work out as before and eating the same food. let along the nasty taste of the HSL! It tastes like a lemon acid! I am quitting this S**T and going back to monohidrate version. HCL is not for me. I do not want to lose weight! I do not want sore muscles! There is not enough research done on HCL and other creatine forms, other than monohidrate. Only the Monohidrate version has bean researched for over 50 years now. Just throwing my 2c here... (I've been working out for more than 40 years...) You can try on your own risk.
You dose was too small! Geez - do some math, you need to take 2000 to 2500 mg of HCL to get the same effect as 5 gms of monohydrate. If you would have taken more HCL you would not have posted your comments.
This is the exact same reasoning Jim Stoppani uses for having 2 grams of creatine HCL in his pre and post. Makes a lot of sense. I absolutely love Jeff and Jim. They both have sound science backing up everything they do!
I respect Jeff. And I'm an arhlean. I just would like to know what he thinks about creatine that some studies show: 1. Taking it too long reduces the body's own production even up to a complete stop 2. Enhances male baldness
CaBoPs sources ? The first point hasn't been proved at all. The second point has been pointed out in JUST ONE STUDY out of many many studies , and it yet to be approved.
I am a huge fan and generally love your videos but i have to say that what you are saying here is sounds inaccurate. The reason why creatine monohydrate does not dissolve in water straight away is due to the kinetics of the process (it is common for moderately polar organic compounds to take a bit longer to fully dissolve in water). The solubility of neutral creatine in water is somewhat close to 14 g per L of water at 20 deg C, meaning that there is plenty of water to make a normal dose of 3-5 g dissolve in your stomach and there is certainly enough time for it to dissolve before it reaches your intestines. Yes, the hydrochloride salt will dissolve straight away, but there should be no difference in the amount of creatine absorbed into your system. Creatine is both basic and acidic (switterionic) so in the presence of hydrochloric acid in your stomach, it will rapidly get converted to creatine hydrochloride after its dissolution . I dont know if im missing something, this is just a guess from someone with years of experience in chemistry and a PhD in synthetic and analytical chemistry. I love you Jeff, thanks for everything
Panos Kolyvakis Hey mate, you seem knowledgeable in this area and I’m here to ask a few questions 1. Should I mix my creatine monohydrate 5mg serve in water and wait for it to fully dissolve and then drink it? 2. Can you take creatine while on ssri anti depressants such as mirtazpine will the two clash in some way?
Anyone else get diarrhea from Creatine monohydrate? Doesn't hit me every day, but enough that it sucks. usually when I'm starting a cycle of creatine monohydrate or on leg day it'll hit me about an hour after my workout.
David B I had diarrhea almost immediately after taking monohydrate, 30-60 minutes after. And I was using creapure brand creatine. As a result no mass, power gains. Now I'm taking Kre-alkalyne creatine, no diarrhea, gases or smth. Added some weight in one month, and feeling great in a workout. Recommend to switch to Kre-alkalyne if you have side effect or no results from simple mono. Greetings
This is one of the best videos about creating and the different forms out there. It basically says what I have been telling people all along and that is yes creatine works and there is no different affects on your body and performance from different kinds of creative but there are several negative affects of taking standard creatine monohydrate that people don’t realize. However you get all these fitness UA-camrs who just won to put the quote play it safe information out there where they talk about how monohydrate has been more extensively researched, blah blah blah.
Bro... You were the first one to explain why my creatinine levels were so high when taking creatine. I actually stopped years ago because I did not like having abnormal levels. I will try your product. Thanks.
I see people aruguing about which one out of Mono, HCL, or Kre is best, but really there is no way to tell. There are many factors that may vary people's responses to the type of creatine they take. I think people should just try it themselves. Since Kre and HCL require not loading and smaller doses, it really isn't that much more expensive because creatine is cheap regardless. see what works for yourselves.
I remember back when Creatine first came out in the 90's there was a form available called Creatine Phosphate! It was great with superior results, where did the Phosphate go and why can't I find it anymore?
Do a calf video where you go over anatomy, different ways to train calves, and common muscle fibres in the calves, which exercises and frequency etc. please ☺
Just train your damn legs dude, you do'nt have to isolate the fucking calves. Literally no one is looking at your calves except for other insecure guys. They're being trained whenever you do legs. Other than that you can do calf extensions but calf appearnce is 90% genetics my dude
Hi Jeff, I was wondering if you could put out a video explaining the anatomy and physiology behind why putting a muscle in a pre-stretched position leads to a better contraction. Love the physical therapy and physics knowledge you share in your videos!
@@silvianajones4421 thanks for the reply! I guess I never thought of Starling's law applying to skeletal muscle but makes sense with length/tension relationship. Thanks again
Just one correction with your information. The intestines are better at absorbing alkaline substances (higher ph). It's the stomach that absorbs acidic things, so creatine hcl would be absobed via the stomach.
Jeff why is a more acidic form of creatine more easily absorbed? The PH of blood is between 7.38 and 7.4 which is slightly alkaline. As well the pH of the small intestine where the majority of absorption takes place is also alkaline. Please explain.
It's not: "Buffered Creatine (Kre-Alkalyn) and Creatine Hydrochloride (Con-Cret) both are negated by stomach acid, and turn into the basic creatine molecule. They are not worse, but not better either (assuming the dose is the same). Creatine Hydrochloride may be more water-soluble than Monohydrate as well." examine.com/faq/what-is-the-best-form-of-creatine/
Jesse Laico Right here: "A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate" www.ncbi.nlm.nih.gov/pmc/articles/PMC3479057/
Ok, but, the article that I provided does not say that they "promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate" - it states that they provide improved stability and a pH profile in comparison.
Which kind is less likely to cause constipation? I tried monohydrate and found out I can’t use it because of that side effect. I’m really disappointed, because the positive effects on recovery, strength and many other aspects were unbelievably massive. So I wanna go back on as soon as I fix this problem.!!
I had minor bloating unlike my friends on monohydrate then switch to Kre and had no bloating and same effects as mono. So now I just stay on kre and get good results and blood work shows I am still good.
I feel when I watch your videos your being 100% truthful with the workout and the supplements. The decision is left up to me to try them. I have rarely seen others explain their products into such detail. That is why I enjoy your video's, workouts (AX-1,TNT's). I have yet to purchase and sup's as of yet. But I always appreciate the honesty.
Do your own research and make up your own mind. All the information is out there and easily accessible. I'm usually on board with this dude, but the information in this video is definitely debatable. I literally just started taking creatine 2 days ago after avoiding it for 2+ decades waiting for robust long-term research. First off, there is no difference between how well your body can absorb monohydrate and newer designer "bonded" (more expensive) creatine forms. Secondly, you don't have to load with any type of creatine. There is no benefit to loading outside of saturating your muscles more quickly. You also don't need to take 5 grams of monohydrate for maintenance. Most people only need about 3 grams daily. Thirdly, you don't have to cycle monohydrate. It is one of the most thoroughly studied nutrition substances ever, and many, many studies have focused specifically on constant, long-term use (e.g. people taking it daily for 4+ years). Outside of the few people who experience upset stomach when ingesting it, no harmful side effects have been found, zero. There is a very large body of work looking at the effects of monohydrate on the major organs, and there is no trace of strain, damage or any harmful side effect whatsoever. While the research on people who've taken it for 20+ years is a lot leaner for obvious reasons (i.e creatine has been in common use for about 25 years), preliminary results again show no harmful side effects to long-term use. Save your money and go for the monohydrate.
Am I missing something? You say Creatine Monohydrate is not good to use for many reasons then I go to your web page and you sell Creatine Monohydrate. Make it make sense?
Hi Jeff! I've been following you on UA-cam for years and I love your practical athletic, physical therapy approach to fitness training and your common sense scientific methods to educate people about nutrition and supplementation. I have one question for you regarding the types of Creatine that you have in your pre-workout and your post-workout supplements. You have Creatine HCL in your X-CITE, and Kre-Alkalyn in your X-LR8. In your opinion, is one form of Creatine better than the other - or do they simply serve a different purpose in their respective formulations? If Kre-Alkalyn is superior to Creatine HCL - or vice versa - would you replace one with the other when your change the formulations of your respective supplements?
I’ve tried both and definitely see better results and perform better with creatine HCL, and I got it at an affordable price. I also combine it with betaine anhydrous. Excellent stack from my experience.
I used the HCL 30 min before my workout after taking a week off (left my normal creatine by accident) while I was on vacation. As soon as I started lifting heavy I could feel it. No loading necessary.
7 years later, seems like everyone is promoting mono version. Is what he says here still accurate, or has more evidence come out in favor of the mono version?
Creatine hydrochloride is very acidic like hydrochloride acid...if you take it as a powdered drink you will rapidly melt the enamel off your teeth. With the pill version unless you take lots of water you may get acid reflux, indigestion. Chronically acid loading could be potentially harmful if it causes a metabolic acidosis. Also the benefit of lowered creatinine levels in the blood isn’t a benefit even if true because the creatinine doesn’t matter. And you can measure true kidney function using cyststin C which is unaffected by creatine. Personally I found micronised creatine monogydrate and no side-effects, worked better and has 10x more research to back it up.
This is bull, and without any research to backup these claims! Monohydrate is extensively researched and the other variants are more expensive so not worth it! He is selling products guys... so guess what...
Jeff according to uptodate dot com, which is the go to source for medical learning in hospitals, creatine monohydrate is the most effective creatine compound and they state all other forms of creatine do not provide any benefit and are usually more expensive.
For those of you that don't know, creatine doesn't actually "make you stronger" or anything like that. So don't expect to see results by taking creatine alone, you need to maintain a strict workout regiment for creatine to work properly.
Just bought your supplement bundle, after a year subbing to your channel and loads of information, I've decided to go with you and your line, let's see if it's bullshit or not, the trust is there man and only time will tell.
HI JEFF, ONE REQUEST WITH REGARDS TO THE TYPE OF VIDEOS YOU UPLOAD. PLEASE COVER THESE TOPICS AS IT WILL SURELY BE HELPFUL FOR A LOT OF THE SUBSCRIBERS; CARDIO/BURST TRAINING, BODYWEIGHT LEG/LOWER BODY WORKOUT. THE REASON IS THAT THERE ARE A LOT OF VIDEOS ON YOUR CHANNEL ON UPPER BODY, CORE, AND BACK, AND I FEEL THAT THOSE 2 ADDITIONS WOULD BE BENEFICIAL. THANKS A LOT, YOUR CHANNEL IS ONE OF THE BEST IF NOT THE BEST !!!!
As soon as I saw 'NOT MONOHYDRATE' I looked over to my counter at the Creatine Monohydrate I just bought...
Mac Orelus 🤣🤣🤣
😂😂😂
OMG so true.
This oof still hurts today i bet
Same, I just bought some today and then saw this video 2 hours later -.-
You guys are unbelievable.. First of all, Jeff has been selling his supplements (and they have been used by professional athletes) for 5 years now. You're calling him a sellout all the sudden? Second, the dude has been putting out videos with free content for you..you want to be ungrateful and try to crucify him for promoting his supplements? You think that the guy shouldn't try to promote business? Get the fuck outta here. This man provides the most sound fitness advice on UA-cam with everything backed by science and his knowledge as a physical therapist.
Also, all of you commenting saying that he's a liar and is bullshitting you in this video..did you watch objectively, or did you come in pissed off because it doesn't agree with your opinion?? He never once said that monohydrates are bad and that you shouldn't take them. He CLEARLY mentions that monos and HCL provide the EXACT same benefits! Jeff simply believes that one is preferable than the other for certain reasons. He is not saying "if you don't take my supplements, you're doing it wrong," ... he is saying that his supps contain what he believes are the best ingredients for you
Get the fuck off your high horses and stop acting like you know more than this guy, because I guarantee that you don't and your broscience bullshit is exactly that...bullshit.
Woodbro Chillson well put
Right put.
agree its all about opinions. I do respect and seriously take in his advice with much thoughts. speaking of which, after watching his video, i was wondering if i need to switch from creatine monohyrdate to the bond form, if taking the "mono" form is bad for our health?
I would mind buying his products, but shipping it to Asia Pacific region pretty expensive..any thoughts of other brands selling gd quality forms of creatine bonded form supplements? thanks
Forreal tho
Isaac Ng do you get bloated from mono creatine? do you get side-effects? If not, then you have no reason to switch. Also I wouldnt buy any of Athlean-X supps, theyre all overpriced to hell (20-30% more expensive than even other high-quality supps) With Athlean-X youre paying for the brand, not the product.
I snort 10g of creatine for breakfast and then put coke in my preworkout. shit has changed my life
dasun13 death is the ultimate life changer
DASUM+ I SNORT 20 GRAMS OF CREATINE WITH 5 GRAMS OF COKE TO LEVEL OUT THE PH...WHAT A DIFFERENCE THE COKE MAKES
im not the only one
After 2 years of the original post, I wonder if it worked or at least you're still alive. Just wondering cause instead of coke, I use pepsi.
@@banzay1 lol
both my father and i took monohydrate for a year, then went for some blood and urine testing and had normal creatinine levels, both had muscle and strength gains with no negative reactions, so I can tell you now most bodies react differently
How is that different?
he doesnt say monohydrate is bad, he said its not the best
Yup, you pee out any excess creatinine so that makes sense. He's not saying monohydrate is bad he's just saying theres other creatine out there with some added benefits.
Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
@@earlcoles5215 Muscle Pharm is my favorite. Ryse is also great and so is Universal
One of the rare videos I disagree with Jeff. Bottom line: Creatine Monohydrate will saturate your muscle cells 100%, you can't store more than 100% lol
Even if these 2 forms of creatine mentioned in the vid are effective (and there's not much research on it) they wouldn't work better than monohydrate. They could potentially work just as good at a higher price point. Keep in mind that monohydrate is one of the most studied supplements out there with 30 years of research backing up the positive effects.
He literally addressed both of those points in the video and agreed with you.
so you didn't understand the point Jeff was trying to make.
examine.com/supplements/creatine/
"“Buffered” creatine (Kre-Alkylyn) is suggested to be a better absorbed form of creatine supplementation, but it can be rapidly neutralized in the stomach if not in an enteric coating. Even if it is enteric coated, there is no evidence to support its efficacy above creatine monohydrate."
"Creatine HCl is touted to require a lower dosage, but this has not been proven through studies and seems unlikely, since the stomach has an abundance of HCl anyway and creatine will freely dissociate with HCl in the stomach. Thus, both creatine HCl and creatine monohydrate form free creatine in the stomach."
+Mario Tomic really, mono does nothing for me, kre alk and cee does somehow? I dont know but im happy with the results
I completly agree with you marco! i double checked a book i have called Essentials of Sports and Nutrition supplements, a book used for certifying sports nutritionists.
they said Creatine Monohydrate was just as effective as the other creatine products, there were no major differences between the types.
ill stick with the cheaper forms of creatine. its served me well over the years!
Jeff is always talking the opposite of all the other youtubers😂 but he's right 99% of the time
that would be me
actually it's me
Hello everyone, im god. Nice to meet ya.
No, I'm god.
No I'm Spartacus
Holy crap! Jeff owns TWO shirts!
hahahaha
When he’s wearing one...
2 shirts and 3 upper outfits
24 weeks a day, 8 days a day... day
He only wears 2 shirts to prevent muscle imbalances
the science on the other forms of creatine just aren't there. monohydrate just works and it's cheap. the other forms are SUPPOSED to be better, but there's no concrete proof that they are.
D4Doom I agree.
Yep, that's s fact!
This is exactly what I was going to post
If you listen to the video he says that they’re testing the wrong things. They’re testing performance where as Jeff is looking into your health. There is no difference as far as performance that’s why there’s no studies the important thing is health! (Ps I use mono hydrate just voicing the fact that we need to know what is being tested)
Bailey Didion Jeff also may b pushing a narrative based on agenda. I’m a sub and love his shit but he’s oddly praising a much more expensive form and showing the shit HE uses and profits off of.
It's time to address all of the negativity in the comment section, all of you scientific geniuses who call Jeff a sell-out, someone who's talking bullshit and so on.
First of all, at the end of each video Jeff makes a reference to his Athlean X programs, WHAT A SHOCKER, he makes money off of that. But guess fucking what ? He also does those same workouts, he also takes those same supplements. He is very consistent with that, if he finds massive amounts of evidence that an exercise or a substance are bad for you he is going to address it in a video and he is not going to do it himself. ALL, EACH AND EVERY SINGLE ONE of the things he preaches on this channel he also does personally. I don't know why it comes as a surprise that he promotes the supplement he sells, that does not make him a sell-out that makes him consistent and credible.
On top of all of that, he really delivers content that is underpinned by proper science. The only thing you can fault him for in this case is that he did not provide any of the studies he talks about regarding the two forms of creatine mentioned in the video. But you know what ? Instead of saying that he is a sell-out, a dickhead, a bullshit con artist, a scammer, why not post a comment asking him to show you the studies OR even better do the research yourself. BUT DO THE RESEARCH PROPERLY. Don't just google stupid shit and then take your "credible" source like bodybuilding.com or menshealth or some random bro science guy. Go to google scholar or your university data base and find proper scientific journal articles that prove Jeff's content wrong.
Finally, Jeff, thanks for all the hard work and no bullshit approach. Thanks for being the one guy on youtube that doesn't lie and does what he preaches.
Fucking thank you, same as what I posted
Absolutely! You already get half of his Athlean-X program for free here. People should stop complaining and start appreciating his high quality output!
you just stole my words man. thanks for posting this.
Should he provide the research for every claim he makes? Do you ask for the research on every shoulder impingement video, or proper form video? Maybe he should stop making videos and just start posting links to journals, if you think that would be a better way for him to share his knowledge.
fuckin right
This is my first time hearing of Creatine HCl, sounds amazing! I do have a background in biochemistry (M.S.), nutrition and personal training. Many pharmaceutical products are bound to HCl for quick disassociation once put in water. This really makes sense to me! Explains why it mixes better too. It's basically disaccociating the Cl ion from the creatine molecule.
Mixing your monohydrate with warm lime juice makes it a lot more soluble both because of the acidity and higher temperature. It doesn't taste great, but it's great if you're a bodybuilder on a budget. Hope this helps somebody
Thanks for the tip! Do you have a recommended ratio of lime juice per serving of creatine?
Just use Orange juice from a real Orange and you have the same effect and more tasty
I agree. Orange juice. Get Jeff cavaliers creatine or just go get German creapure creatine
Some of the original studies on creatine monohydrate were mixing it in warm/hot tea. The temperature increased the solubility. So it makes sense that warm lime water would work.
Helped me!
30 million men just threw away their half empty containers of creatine mono hydrate
Me watching the video and still knowing monohydrate is the best
;)
literally me right now
Lmao fr
why is it the best?
@@nadeemel-amine8343 cheapest and it has the most research
He’s got a valid point about the monohydrate. My L-Creatinine level’s shot up like crazy (1.55; normal upper limit is 1.2) when I was taking creatine monohydrate. My doctor asked me to stopped and the levels returned to normal (1.15), resulting in much less strain on the kidneys.
Did you drink enough water tho?
your fault for not drinking enough water
I had 1.44 after 5 months of creapure, also bloating head aches il try krealkaline.
I have used monohydrate,HCL, and Kre- alkalyne all of them worked great.The down side was that all 3 increased my creatinine levels to dangerous levels.I tried tri-creatine malate it worked just as well as the other 3 plus it lowered my creatinine to safer levels.
Just drink more water
@@totti6972 that’s all? Thanks 🙏🏼
because you didn't drink enough water lDl0T
Creatine monohydrate is just as effective as any other form of creatine so don't worry guys. The title here is incorrect. I'm a biochemist and weight lifter
My name is Jeff
Nice to meet you jeff
says Jake.
Hi Jeff. My name is Tomato.
From Statefarm.
Go catch an L
I’ve been taking both and they’re both equally effective. Less bloating than the monohydrate but also cost a lot more
Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
@@earlcoles5215 like who?
I was asking a similar question towards the original post
Summary of video and my understanding:
1) Creatine Monohydrate is like the same as the other forms of creatine except the absorption may not be as good, so you have to take more. But all forms of creatine for the most part provide the same muscle strength benefit and recovery, etc.
2) Creatine Monohydrate may have some side effects like bloating because you have to drink a lot of water for it to absorb. Good option to buy more absorbant forms of creatine like creatine hydrochloride if bloating is a problem. (From my experience, it's a lot more expensive, so only buy if you have bloating problems. If not, buy regular creatine monohydrate.)
CREATINE MONOHYDRATE IS THE MOST STUDIED PERFORMANCE SUPPLEMENT. MOST TRUSTED, MOST EFFECTIVE FORM OF CREATINE.
Also the cheapest and easiest to come by. However if you can afford the others, it's probably better to take them due to the less bloating, buildup etc. But you wont be at any disadvantage with monohydrate as far as performance goes
Exactly. Cheapest and most effective, which is why guys like this try to fool people to the other forms in an attempt to rip off people...
+Private Parts Don't be stupid. the price difference is negligible. Especially after you factor in that you only need half as much HCL as Mono, the price comes out about the same, or even cheaper per dosage than monohydrate.
And if it was all about making money, even if that means ripping people off, why wouldn't he just sell monohydrate since it is so cheap to make? Even if he sold his product for less, he would still make a profit and he could likely sell even more of it since it would be cheaper.
Just because something costs more than something else doesn't mean the person selling it is making more money off the more expensive thing.
Most studied does not necessarily mean the best. There once was a time when Monohydrate was yet to be studied, yet the guys using it back then reaped all the same rewards as guys using it now.
captainAUBS yes monohydrate is the most studied they even use it for medical brain stroke patient. All his products equal a house note
So after taking creatine HCL, I have changed my mind....I like it way more than monohydrate. The reason is not because of its capabilities because it gives you the same exact results as mono...the reason is the better solubility- this stuff spends more time hanging out in your muscles where it belongs than anywhere else and even though HCL doesn't make you bigger than mono - it just feels that way because of the solubility and no gut bloating. Love HCL, concret is good but I prefer GNC's RAW brand (and it's way cheaper) - all you need is 2.5 grams once daily for HCL as well.
I agree I'm taking it and no bloating at all same results as well
What brand did you take
Armando Moreno what brand did you take
I would like your honest opinion, but first I would like to start off by saying this: One out of many main reasons why creatine is effective is because it brings water to the muscle cells enhancing your workouts. But if HCL does not bring water into your body like it claims, then how is it an effective creatine? I just want to make sure I'm not wasting my money on the very expensive HCL creatine if it isn't necessary. Bottom line is: Without the water retention that gives your muscles that extra boost that regular monohydrate gives, can one personally still claim that he absolutely feels the powerful effect of this HCL creatine the same way one would feel with the monohydrate version? Thanks for your honesty
@@earlcoles5215 I apologize for any confusion, it still works the same way as mono but I felt less gut bloat. The craziest thing is I haven't taken any creatine in a year and I swear to you I just got back on it today them I saw your reply!! I did stop taking HCL but only because of the taste, it never got better but I know I'll still go back to it one day.
I have a year supply of monohydrate lol fuck sake.
Ross Catto use it. it won't hurt
Ross Catto 95% of all studies done on creatine have been done on monohydrate that's a fact so your good
Cool, I didn't know creatine HCl was better for that reason. I've heard a lot of back and forth of creatine hcl vs creatine monohydrate being ultimately better. But nice, so the creatine HCl reduces the amount of creatinine that gets accumulated because of it's quicker, more efficient absorption; which also in turn is better for you, it sounds like.
No evidence to support what he says.
Two things:
1) Why do people spam "notification squad" on UA-cam?
2) Why do they think it makes them look smart?
1 & 2 is the same question.
L
notification SKQQQWWWWADDD CHECKING IN
Take the L
+SubnetMaskedMan it's not the same question. clearly, it's 2 different questions with the same answer.
You know that the main problem with Jeffs supliments is. Because of shipping and import tax, it become extremely expensive. The suplements is a fair price for what you get. But when you add all the other stuff, it gets insane!
If only it came in 3 to 4 kg containers it would be more viable to ship in...
Not really anything he can do about that unless he makes a business in 30 different countries
@@lukasg4807 If you have your products in any country of EU you can easily ship to any other of the 27 countries without any tax.
jeff please talk about steriods!
Bump
Used Monohydrate from several manufacturers with always positive results. It is cheap, well researched, effective, easy to come by. My only problem with them is that almost everyone make them without any flavour, so you have to either "take the sand" pure or mix it with some other thing, like pre workout or protein shake. I wish I could have one with a good flavour so I can take it alone.
Amazon online shopping...there's loads of nice tasting ones lol
Take it with half teaspoon of beet root powder and maybe some honey
Don't worry about the taste buddy. Just mix it with around 20ml of water...swallow then rinse your mouth with fresh water 👍
i want an updated version of this video.
same i might starting using it soon
3:26 To anyone that is thick in the head and thinks he's saying to not take monohydrate... There you go, clean up ur ear wax and listen carefully... You're welcome.
I’ve been using creatine for about twenty years and I’ve tried both forms of creatine. Two years ago I started taking blood tests to analyze how to maximize my performance. Thanks to that I can compare last year (when I used kre alkalyn) to this years (when I’m back on monohydrate) and the fact is that my creatinine levels are way higher this year. Kre alkalyn 90mol/l versus monohydrate 105mol/l.
Guys, monohydrate is the most STUDIED not necessarily the most effective. I'm going with monohydrate because there's more science behind it, but that does not mean jeff is wrong for all i know there's a 90% chance jeff is right, i just prefer the "safer" alternative which is what everybody around the planet is taking. Creatine monohydrate.
CREATINE MONO WORKS FOR ME, 5 GRAMS PER DAY IN MY MORNING COFFEE
Thanks Jeff- very informative...Really appreciate how you educate in your training programs and bring the science into achieving and maintaining a healthy body and lifestyle. Keep doing what you do.
I'ma let y'all finish, but Jeff Cavalier has the best videos on UA-cam regarding fitness/ hypertrophy and strength training.
Yea, jeffs videos are the best. Also love how he always puts all of the scientific papers in there. Jeff nippard should really get more followers imo
I've had bad experiences w creatine monohydrate, one being kidney stones. I drink (and drank) over a gallon and a half of water throughout the day when on monohydrate and your explanation of it settling in the body, hits the nail on the head. Great vid Jeff.
Gave me bloating
Gave me hypertension and kidney problems in one of my kidneys
I get that it may mix better, but our stomachs are more acidic than anything we would ever eat or drink, as soon as the creatine would come in contact with the acid it would become much more acidic.
Idk but I'm always weary of anything new, and more expensive, especially when someone gas something of their own they are trying to sell you.
I really find it hard to take you seriously when your video starts with you basically saying the creatine type in the supplements you are selling is the best kind. No matter how correct your video content is or isn't.
Would you rather I put the form of creatine in my supplements that I DIDN'T believe in? I proudly put my name on my products for a reason.
Bro, why wouldn't he recommend his product if it contains his preferred form of creatine? Besides, if you listen to the video, he isn't saying that monohydrate doesn't provide the same effect as HCL. Jeff is saying that he finds HCL to deliver the benefits in a more efficient way
he said that his product isn't better, its the same. but his product does the work in a more efficient manner inside your body.
+ATHLEAN-X™ Whoag Jeff replied to a comment
It's a thin line between opinion and preference once you're stating either as facts-to state one works better than the other is false. When adding hydrochloride to creatine you alter the ph of the molecule, and how your cells will react to this has many variables. Since it is highly dependant on the individual the technical answer would have to be that HCL has the potential to work more effectively dependant on the subject's body chemistry.
Creatine is the shit when it comes to building mass and strength
it is water weight buddy but it sure works for strength and appearance😁
+Sut Nack LMFAO you stupid
+Edward Rodriguez You're* and im waiting.
Damn, this jose talking shit and calling others stupid LMFAO the stronger you are, the bigger you can get... "it works for strenght or appearance" like, everyone i know either train for strenght or appearance bruh
+leonardo Vargas I think you are referring to Edward. I'm not talking no shit, just instigating.
A little food for thought as I found out today, with the cold water vs hot water creatine absorption . Hot water makes it seem as it is absorbed as the water is clear but I think it just makes the creatine particles transparent, as when you introduce ice to the hot water and make it cold again, the cloudiness reappears. I did this test with 20g. And I only test the mono that Im currently using so the results may differ .
You're just experiencing the difference in solubility dependent on temperature. When you cool it, it precipitates back out of solution, when you heat it, it dissolves again.
Try it with salt. Something you KNOW 100% is soluble in water. dump some salt in boiling water until no more will dissolve. Then cool it, and you'll see way more salt than what you initially had that wouldnt dissolve
From what ive heard, it really doesnt matter whether you take creatine pre or post workout because when you take it, your body can only hold a certain amount anyways, and it stores it for when its needed.
I just started taking creatine for the first time November 1st( I also shook up my routine) and in a couple weeks I put on about 6 to 8 lb. I wasn't intending that but I also increased my max bench Squat and deadlift by about 40 pounds each by Thanksgiving. I am using monohydrate. I've also experienced some increase in muscle cramping. I have been trying to drink more water as I hear that's important.
Trying ?? I hope you are
6-8 pounds in couple week's ? What creatine was you taking I'd love to add 8 pounds of muscle within a month plz tell lol..
@@jayjohnson3305 Pretty sure that's water retention he gained. Not pure muscle.
You did NOT put on 6-8 pounds of muscle in "a couple weeks". You didn't even put on 1. You were bloated.
Hey Jeff, I have a herniated disc in my lower back and was trying to find a good workout that hits the upper and lower body with minimal involvement of the lower back. I worked hard for what I have achieved at the gym and can't stand watching it fade away because of the injury. I'd really appreciate a video with exercises I would be able to do.
I know it’s been a while you wrote this but I feel you, I have 3 herniated disc in lower back. Hope you feel better now!
7 years later and the only form of creatine for sale at Athlean X is creatine monohydrate.
You don't have to cycle creatine. So it's the same effectiveness and far more expensive....
just stick to monohydrate
5 GRAMS PER DAY...THAT'S 1 TSP OF POWDER THAT'S ALL YOU NEED, MAKE SURE THE LABEL SAYS CREAPURE AND IT'S CREATINE MONOHYDRATE
Did you watch the video? He literally said you don't have to cycle creatine in the video. And monohydrate was more expensive last time I went to the store
AUSTIN+ CREATINE MONO IS RELATIVELY CHEAP....35.3 OZ BOTTLE OF CREAPURE CREATINE COST ME 22 BUCKS...IT WILL LAST ME A LONG TIME SINCE 5 GRAMS PER DAY WHICH IS 1 TSP, IS ALL I DO AND NEED
@@charliekiger check myprotein lol. It's cheap. idk where you're looking at
Your an idiot you didnt even watch the vid he said dont cycle
TL:DR for this comment: the most studied and proven form of creatine is monohydrate. If you're experiencing cramping or over-bloating, best to try swapping to creatine hydrochloride (HCL). Monohydrate is the best form to start on and most evidence based. Note, you will find the best results when taking creatine for 28 days so don't get impatient.
Gotta love when people make videos claiming to have a better method than what is usually recommended without having an factual based evidence. If this was true, which it isnt in the way you're advertising it to be, then you should be backing it with research and evidence. There is no actual evidence based around Buffered Creatine (Kre-Alkalyn) saying that you will find better or same results. You may find some differences but overall, the differences will be way too small to notice (whether positive or negative) and you're best with sticking to monohydrate for 28days and seeing how you go, and possibly switch to HCL if you're finding issues with comfort. Further, buffered has little to no evidence to suggest you will get improved or even similar performance rates compared to monohydrate or HCL.
Stay aware, most companies will try sell you a different product because their business models call for it. Focus on facts, research papers, and evidence.
I tried monohydtrate it causses gas in my tummy
Jeff, I agree with you 100%. Ignore the negativity and disbelievers.
It all depends on age, gastric inefficiency, kidneys issues, water intake, and the look you're going for. Micro mono for young guys looking for full but smooth bulk. Hcl for old dudes for kidney health, gastric health, leaner look. Mono guys need to take off 3 weeks before physical to get accurate egrf, creatinine and cpk levels. Keep open minds and learn new things.
Thanks for this. Does micro mono cause bloat and diarrhea? That’s my issue with monohydrate. But I want that full look to my physique.
I've been om Creatine monohidrate for the past 6 months 5g/day after loading with 10g for 5 days. Doubled my gym weights and shortened my breaks b/n sets from 3 min to 30 sek, never had sore muscles even after a week break from gym. Also my arthritis and back pain went away.
Watched this video and tried to replace the monohidrate with the HCL. (its cheaper - $15 for 400 servings vs Monohidrate $10 for 100 servings! I am taking it now for 3 weeks..... 750mg/day per recommended dosage .Guess what!? Now I feel tired at the gym , have to do longer breaks and lighter weights, and have constant light muscle soreness. My arthritis in the Lower back came back.I also lost 7LB for for the past 3 weeks with HCL. I am doing the same exact work out as before and eating the same food. let along the nasty taste of the HSL! It tastes like a lemon acid! I am quitting this S**T and going back to monohidrate version. HCL is not for me. I do not want to lose weight! I do not want sore muscles! There is not enough research done on HCL and other creatine forms, other than monohidrate. Only the Monohidrate version has bean researched for over 50 years now. Just throwing my 2c here... (I've been working out for more than 40 years...) You can try on your own risk.
You dose was too small! Geez - do some math, you need to take 2000 to 2500 mg of HCL to get the same effect as 5 gms of monohydrate. If you would have taken more HCL you would not have posted your comments.
Still watching in 2019.. any more research on the the forms of creatine?
2021 bruh
Monohydrate is still the most researched and proven
This is the exact same reasoning Jim Stoppani uses for having 2 grams of creatine HCL in his pre and post. Makes a lot of sense. I absolutely love Jeff and Jim. They both have sound science backing up everything they do!
2 grams pre and 2 grams post? As in 4 grams a day? Is it ok if I dose that much creatine hcl?
@@unknownsource4359 From what I understand, that's what's recommended. Daily to keep your levels up. It has to be maintained.
I respect Jeff. And I'm an arhlean. I just would like to know what he thinks about creatine that some studies show:
1. Taking it too long reduces the body's own production even up to a complete stop
2. Enhances male baldness
CaBoPs Sources?
CaBoPs sources ?
The first point hasn't been proved at all.
The second point has been pointed out in JUST ONE STUDY out of many many studies , and it yet to be approved.
I am a huge fan and generally love your videos but i have to say that what you are saying here is sounds inaccurate.
The reason why creatine monohydrate does not dissolve in water straight away is due to the kinetics of the process (it is common for moderately polar organic compounds to take a bit longer to fully dissolve in water). The solubility of neutral creatine in water is somewhat close to 14 g per L of water at 20 deg C, meaning that there is plenty of water to make a normal dose of 3-5 g dissolve in your stomach and there is certainly enough time for it to dissolve before it reaches your intestines. Yes, the hydrochloride salt will dissolve straight away, but there should be no difference in the amount of creatine absorbed into your system. Creatine is both basic and acidic (switterionic) so in the presence of hydrochloric acid in your stomach, it will rapidly get converted to creatine hydrochloride after its dissolution .
I dont know if im missing something, this is just a guess from someone with years of experience in chemistry and a PhD in synthetic and analytical chemistry.
I love you Jeff, thanks for everything
Panos Kolyvakis Hey mate, you seem knowledgeable in this area and I’m here to ask a few questions
1. Should I mix my creatine monohydrate 5mg serve in water and wait for it to fully dissolve and then drink it?
2. Can you take creatine while on ssri anti depressants such as mirtazpine will the two clash in some way?
Anyone else get diarrhea from Creatine monohydrate?
Doesn't hit me every day, but enough that it sucks. usually when I'm starting a cycle of creatine monohydrate or on leg day it'll hit me about an hour after my workout.
David B I had diarrhea almost immediately after taking monohydrate, 30-60 minutes after. And I was using creapure brand creatine. As a result no mass, power gains.
Now I'm taking Kre-alkalyne creatine, no diarrhea, gases or smth. Added some weight in one month, and feeling great in a workout. Recommend to switch to Kre-alkalyne if you have side effect or no results from simple mono. Greetings
Most studies I've been reading were based on creatine monohydrate
Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
This is one of the best videos about creating and the different forms out there. It basically says what I have been telling people all along and that is yes creatine works and there is no different affects on your body and performance from different kinds of creative but there are several negative affects of taking standard creatine monohydrate that people don’t realize. However you get all these fitness UA-camrs who just won to put the quote play it safe information out there where they talk about how monohydrate has been more extensively researched, blah blah blah.
If it's more acidic wouldn't it contribute to decreasing bone density? since more calcium would have to be used to balance out the acidity?
Bro... You were the first one to explain why my creatinine levels were so high when taking creatine. I actually stopped years ago because I did not like having abnormal levels. I will try your product. Thanks.
I use creatine hci and follow up with a big protein shake.
Works for me.
I see people aruguing about which one out of Mono, HCL, or Kre is best, but really there is no way to tell. There are many factors that may vary people's responses to the type of creatine they take. I think people should just try it themselves. Since Kre and HCL require not loading and smaller doses, it really isn't that much more expensive because creatine is cheap regardless. see what works for yourselves.
I remember back when Creatine first came out in the 90's there was a form available called Creatine Phosphate! It was great with superior results, where did the Phosphate go and why can't I find it anymore?
Bruh, first comment i see about it. I am thinking the same.
Whoa. This is the only Athlean X vid I've seen with the intro volume at the same (non eardrum busting) level as Jeff's voice audio.
This was accutually NOT a sellout video, this was very informative and he taught us a lot!
Do a calf video where you go over anatomy, different ways to train calves, and common muscle fibres in the calves, which exercises and frequency etc. please ☺
Just train your damn legs dude, you do'nt have to isolate the fucking calves. Literally no one is looking at your calves except for other insecure guys. They're being trained whenever you do legs. Other than that you can do calf extensions but calf appearnce is 90% genetics my dude
I knew there was something up with my creatine when I noticed it not mixing well with water, thank you Jeff!
Hi Jeff, I was wondering if you could put out a video explaining the anatomy and physiology behind why putting a muscle in a pre-stretched position leads to a better contraction. Love the physical therapy and physics knowledge you share in your videos!
it's because Starling's law
@@silvianajones4421 thanks for the reply! I guess I never thought of Starling's law applying to skeletal muscle but makes sense with length/tension relationship. Thanks again
What are your thoughts on DMG? (Dimethylglycene)
Just one correction with your information. The intestines are better at absorbing alkaline substances (higher ph). It's the stomach that absorbs acidic things, so creatine hcl would be absobed via the stomach.
hey Jeff. can you please make a video on the neck injuries, strengthening exercises etc
Peer reviewed research says monohydrate is the best actually.
It is the most studied so yea its "the best" but the buffed creatine is starting to show up better in newer studies so give it time
Jeff why is a more acidic form of creatine more easily absorbed? The PH of blood is between 7.38 and 7.4 which is slightly alkaline. As well the pH of the small intestine where the majority of absorption takes place is also alkaline. Please explain.
Because the stomach is acidic, where most of the breakdown happens.
It's not:
"Buffered Creatine (Kre-Alkalyn) and Creatine Hydrochloride (Con-Cret) both are negated by stomach acid, and turn into the basic creatine molecule. They are not worse, but not better either (assuming the dose is the same). Creatine Hydrochloride may be more water-soluble than Monohydrate as well."
examine.com/faq/what-is-the-best-form-of-creatine/
Interestingly, examine doesn't even provide references to what you are pointing out on their site. Find any yourself?
Jesse Laico Right here:
"A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate"
www.ncbi.nlm.nih.gov/pmc/articles/PMC3479057/
Ok, but, the article that I provided does not say that they "promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate" - it states that they provide improved stability and a pH profile in comparison.
Which kind is less likely to cause constipation?
I tried monohydrate and found out I can’t use it because of that side effect. I’m really disappointed, because the positive effects on recovery, strength and many other aspects were unbelievably massive. So I wanna go back on as soon as I fix this problem.!!
I had minor bloating unlike my friends on monohydrate then switch to Kre and had no bloating and same effects as mono. So now I just stay on kre and get good results and blood work shows I am still good.
I was literally so happy to see this man's channel because he always speaks straight facts.
Monohydrate is the best form of creatine
I feel when I watch your videos your being 100% truthful with the workout and the supplements. The decision is left up to me to try them.
I have rarely seen others explain their products into such detail.
That is why I enjoy your video's, workouts (AX-1,TNT's). I have yet to purchase and sup's as of yet. But I always appreciate the honesty.
Which is better CREATINE HCL or KRE-ALKALINE?
Note that if you add mono to hot water, it will dissolve and be easier to absorb. You can chill the water after it has dissolved.
some of it will be de-natured though.
Sorry Jeff, but Creatine Monohydrate is the most researched form and that's what I'll continue to take.
Did you even watch the video lol
@Daniel Sanchez why are you so concerned about his menstrual tendencies?
Do your own research and make up your own mind. All the information is out there and easily accessible. I'm usually on board with this dude, but the information in this video is definitely debatable. I literally just started taking creatine 2 days ago after avoiding it for 2+ decades waiting for robust long-term research. First off, there is no difference between how well your body can absorb monohydrate and newer designer "bonded" (more expensive) creatine forms. Secondly, you don't have to load with any type of creatine. There is no benefit to loading outside of saturating your muscles more quickly. You also don't need to take 5 grams of monohydrate for maintenance. Most people only need about 3 grams daily. Thirdly, you don't have to cycle monohydrate. It is one of the most thoroughly studied nutrition substances ever, and many, many studies have focused specifically on constant, long-term use (e.g. people taking it daily for 4+ years). Outside of the few people who experience upset stomach when ingesting it, no harmful side effects have been found, zero. There is a very large body of work looking at the effects of monohydrate on the major organs, and there is no trace of strain, damage or any harmful side effect whatsoever. While the research on people who've taken it for 20+ years is a lot leaner for obvious reasons (i.e creatine has been in common use for about 25 years), preliminary results again show no harmful side effects to long-term use. Save your money and go for the monohydrate.
Am I missing something? You say Creatine Monohydrate is not good to use for many reasons then I go to your web page and you sell Creatine Monohydrate. Make it make sense?
Kre-Alkalyn is the only form of Creatine I use. I never bought Monohydrate because of the negative side effects.
Hi Jeff! I've been following you on UA-cam for years and I love your practical athletic, physical therapy approach to fitness training and your common sense scientific methods to educate people about nutrition and supplementation. I have one question for you regarding the types of Creatine that you have in your pre-workout and your post-workout supplements. You have Creatine HCL in your X-CITE, and Kre-Alkalyn in your X-LR8. In your opinion, is one form of Creatine better than the other - or do they simply serve a different purpose in their respective formulations? If Kre-Alkalyn is superior to Creatine HCL - or vice versa - would you replace one with the other when your change the formulations of your respective supplements?
I’ve tried both and definitely see better results and perform better with creatine HCL, and I got it at an affordable price. I also combine it with betaine anhydrous. Excellent stack from my experience.
Say what you want..but his result visually and physically surpass many...so respect his views and mindset!
would you ever give a tour or show somewhat the process of creating your supplements, packaging, etc... That'd be pretty cool to see..
I have had bloating problems with creatine monohydrate. ever since I got off it u look alot better. also never go above 13% bf.
I used the HCL 30 min before my workout after taking a week off (left my normal creatine by accident) while I was on vacation. As soon as I started lifting heavy I could feel it. No loading necessary.
7 years later, seems like everyone is promoting mono version. Is what he says here still accurate, or has more evidence come out in favor of the mono version?
Creatine hydrochloride is very acidic like hydrochloride acid...if you take it as a powdered drink you will rapidly melt the enamel off your teeth. With the pill version unless you take lots of water you may get acid reflux, indigestion. Chronically acid loading could be potentially harmful if it causes a metabolic acidosis. Also the benefit of lowered creatinine levels in the blood isn’t a benefit even if true because the creatinine doesn’t matter. And you can measure true kidney function using cyststin C which is unaffected by creatine. Personally I found micronised creatine monogydrate and no side-effects, worked better and has 10x more research to back it up.
This is bull, and without any research to backup these claims! Monohydrate is extensively researched and the other variants are more expensive so not worth it! He is selling products guys... so guess what...
HEY JEFF!
Do a video on sodium please. Stan Efferding recommends 8g of sodium per gallon of water consumed. What do you think?
They are also 3x more expensive than regular creatine monohydrate
Jeff according to uptodate dot com, which is the go to source for medical learning in hospitals, creatine monohydrate is the most effective creatine compound and they state all other forms of creatine do not provide any benefit and are usually more expensive.
Good ol New Yorkers, if we didn't have hands we wouldn't talk at all lol
For those of you that don't know, creatine doesn't actually "make you stronger" or anything like that. So don't expect to see results by taking creatine alone, you need to maintain a strict workout regiment for creatine to work properly.
Just bought your supplement bundle, after a year subbing to your channel and loads of information, I've decided to go with you and your line, let's see if it's bullshit or not, the trust is there man and only time will tell.
Dog Of DooM 81 keep us posted!
Well what happened?
Well what happened?
Well, what happened?
Dammit what happened
Always mix mono with warm water to dissolve it before taking
If Jeff says eat shit for muscle growth you'll eat it !!!
Everyone reacts differently to these supplements. The real question is which supplement works best for you.
Yes sir 🔥
Not just one, but what are several trusted company brands that are known to have great quality creatine monohydrate?
@@earlcoles5215 haven’t you seen the video bro? 😅
@@ingeburgknotke396 yea, evidently he was only speaking about the forms. Company reputation is what I asked about, didn't you read my post bro? 😆
Thanks for all responses. Everyday Im learning all the choices available. keep responding
HI JEFF, ONE REQUEST WITH REGARDS TO THE TYPE OF VIDEOS YOU UPLOAD. PLEASE COVER THESE TOPICS AS IT WILL SURELY BE HELPFUL FOR A LOT OF THE SUBSCRIBERS; CARDIO/BURST TRAINING, BODYWEIGHT LEG/LOWER BODY WORKOUT. THE REASON IS THAT THERE ARE A LOT OF VIDEOS ON YOUR CHANNEL ON UPPER BODY, CORE, AND BACK, AND I FEEL THAT THOSE 2 ADDITIONS WOULD BE BENEFICIAL.
THANKS A LOT, YOUR CHANNEL IS ONE OF THE BEST IF NOT THE BEST !!!!
this is the one time i think jeff is full of it. almost every major study shows monohydrate to be superior.