WHAT IS IT: Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle mass and strength gains.  Monohydrate is your standard version of this supplement.  Creatine can be found in small amounts in animal foods and can also be produced in the liver and kidneys from arginine, glycine, and methionine which are forms of amino acids.

            Kre-Alkalyn is a buffered version of creatine monohydrate.  By being a buffered version that means it has a better pH balance so it does not require a loading phase.


BENEFITS: Creatine can help support protein synthesis.  Protein synthesis is the process by which nitrogen from amino acids is linearly arranged into structural proteins through the involvement of RNA and various enzymes. In the most basic of terms, protein synthesis is muscle growth. The more efficient this process is made the more efficient you can build muscle.  One consistent finding in most studies is an increased body mass. Creatine supplementation has been found to increase body mass by about 0.9-2.2 kilograms (2.0-4.6 pounds)" (Williams, 1998).  Creatine also causes the muscles to become super-hydrated, so your muscle volume increases. This super-hydrated environment increases glycogen synthesis, which stimulates muscle growth as well.  Another great benefit of creatine is that it works by helping the body produce adenosine triphosphate (ATP), which is essential for energy transfer among cells. This increase of ATP production within the muscles creates increased energy for the athlete, which allows for longer, harder workouts.


  • Monohydrate: Approximately 20-30 grams per day. These dosages have been consumed in 4-5 equal doses per day for 5-7 days (loading phase). After the loading phase standard is 10-15 grams per day usually taken half pre-workout and half post-workout.
  • Kre-Alkalyn: 10-15 grams per day and does not require a loading phase. Like the monohydrate powder it should be taken before and after workout.



  • Nutrakey Creatine Monohydrate
  • EFX Kre-Alkalyn
  • Mutant Creakong

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