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First Study to Provide Evidence Creatine HCL Could Beat Monohydrate as a Muscle Builder and Fat Shredder, BUT...

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"Dude, that better be creatine HCL in dat drink of yours, because..." - bullshit, no? I have to admit that I still have my doubts about the reproducibility and practical significance of the results, but since the authors declare that they have no competing interests, I think it is worth taking a look at what is the first (and only) study to suggest that any of the bazillion allegedly "superior" forms of creatine are actually an improvement over good old plain creatine monohydrate. You will probably have heard the yadiyada about how creatine doesn't dissolve properly and creatine HCL was 41 times more soluble in water than creatine monohydrate, would permeate the intestinal tract easier and would thus yield significantly better results than plain monohydrate... right? Obviously you've heard that bullshit. "Bullshit"? Yes, it's bullshit, because as of now there has been ZERO experimental evidence that the last and most important claim tha...
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You Can't Be Too Old to Benefit From Creatine! Plus: No Matter How Old You Are, Taking it After Workouts is More Anabolic Than Taking Your Creatine Before Working Out

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Whether you are young or old, the benefits of creatine supplementation are something you must not miss. You know that I am a fan of creatine (and you should be, too). Despite the negative press it gets in regular intervals, it is the one and only truely proven ergogenic amino acid. Still people outside of the fitness community are hesitant to supplement with creatine monohydrate. Next to the usefulness of creatine in non-fitness junkies - specifically older ones-, which is doubted only by noobs, the issue of "creatine / supplement timing" is still debated - even within the fitness community. With the exception of the previously discussed study by Jose Antonio et al. (2013 | read my review ), there is no study that tested, whether the commonly suggested ingestion of creatine after a workout is in fact significantly superior to taking it before the workout. You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & ...
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Don't Want to Sacrifice Your Strength on the Altar of Cardio Training? Creatine Monohydrate to the Rescue! Differential Effects on HIIT / Steady State, Legs / Chest

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Women can use creatine, too ;-) It's not too long ago that I'd stuck to the word "creatine" in the headline of today's SuppVersity article. In view of the fact that four years after the publication of Ralf Jäger's study on the in efficiency of all super-innovative novel forms of creatine in 2011 people obviously have forgotten that the only ones who benefits from any of these "advanced" creatines are patent holders and supplement producers, I thought it may be a good idea to make sure nobody abuses this article to pimp his patented "super creatine" ;-) And in case you are worried about the alleged instability of creatine, just take it with some baking soda ( learn more ). Now that we've done away with the "advanced creatine" lies, we can get to the actual news... or, well, actually it's not really surprising that Vítor de Salles Painelli and his colleagues from the University of Sao Paulo (hi Lucio ;-) end the abstr...
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Are Elevated Iron and Uric Acid Levels Too Much of a Price to Pay for a Creatine-Induced 11% Performance Increase?

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Video 1 (GSSI): Notre Dame 's Michael Floyd goes all out on the Wingate test ( click to watch ) I guess you could say that these are the "classic days", here at the SuppVersity , contrary to my previous post on choline , which is - judged by the few people who still use it today, an "old school supplement" (cf. " Choline: Stronger, Faster, Leaner & More Muscular, or Just Another Dumb-and-Barbell Story? ") - yesterday's post on caffeine highlighted the efficacy of a potent ergogenic aid and metabolic activator, with the effects of which most of us are so familiar that we are alway tempted to turn to useless crap like raspberry ketones , when what we are already doing is not only tried and proven, but based on respectable scientific data even more effective than the latest "innovation" from the snake oil industry. And let's be honest, haven't we all been tempted by one or another "new creatine", as well? +11% pe...
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Supercharging Creatine With Baking Soda: Study Shows Increased Peak Power and Endurance - Plus: How Bicarbonate Could Help You Lose Fat & Build Muscle

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The pH of your urine is not a reliable measure of your bodies acid base-status I have written about the "love affair" of creatine and baking soda before. Once, in the " The Pharmacokinetics of Creatine " series ( Part I , Part II ), where I outlined how you can "brew" your own KreAlkalyn replacement using creatine and NaHCO3, and another time back in 2010, when I discussed the data from a dissertation by James J Barber , who had conducted a preliminary investigation into the joint ergogenic effects of N- Amidinosarkosin (creatine) and NaHCO3 (baking soda) on the repeated sprint performance of recreational athletes. You can learn more about beta alanine & bicarbonate at the SuppVersity The Hazards of Acidosis Build Bigger Legs W/ Bicarbonate HIIT it Hard W/ NaCHO3 BA + Bicarb are Synergists Bicarb Buffers Creatine Beta Alanine Fails to HIIT Back The complete results of a follow up investigation by Barber, who now works at...
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Creatine a Proven Non-Anabolic! It's the Increase in Training Intensity that Will Give You the Hypertrophic Edge.

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Image 1: Still my creatine supplement of choice: plain creatine monohydrate You've been taking CreaMegaSuperBol (or whatever the name of the next "improved" creatine product may be), the fanciest new creatine product on the market, and despite spending 50 bucks still do not look like Phil Heath (not even like Jay Cutler ;-)? Well, you must be a creatine non-responder , then - no... Actually not! If there is someone to blame for the misery, it's certainly not your parents, who would be responsible for your "genetic disadvantage", you cannot even blame the supplement producer, because those guys also have to make a living. The one person you probably do not want, but have to blame is YOU! Take some responsibility for your gains! Now that I got your attention, let me give you a simple explanation of why you did not gain despite taking truckloads of creatine: you did not train hard enough! Although even the earliest studies on creatine back in the 1990s...
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