In the early 1990s, when creatine monohydrate first entered the scene, it changed the world of bodybuilding forever.
Creatine is generally considered the gold standard supplements for athletes and recreational lifters based on its scientifically proven effects on strength, power, and lean mass tissue.
Among the different types of creatine, the majority of the research has been carried out on creatine monohydrate and many of its wondrous benefits have been confirmed (1, 2).
Kre-Alkalyn is claimed to be 10 times more powerful than creatine monohydrate. Just 1.5 grams of this buffered form of creatine is said to be equivalent to 10 to 15 grams of ordinary creatine supplements!
Is there any truth in these claims? Let’s find out!
- What is Creatine?
- What Is Kre-Alkalyn?
- Kre-alkalyn Benefits
- The Differences Between Kre Alkalyn and Creatine Monohydrate
- What Research says about Kre-Alkalyn and Creatine Monohydrate
- Kre-Alkalyn Dosage
- The Side Effects of Kre-Alkalyn
What is Creatine?
Creatine is a natural substance that is made up of three non-essential amino acids- arginine, methionine, and glycine (3). Unlike essential amino acids which have to be obtained from the diet, non-essential amino acids are produced in the body (4).
Creatine can also be obtained from protein-rich-foods such as meat and fish (5).
When the creatine enters the body, it binds with a phosphate molecule and creates ATP (adenosine triphosphate) (6). This is our body’s natural energy source and gives us the power for all the activities (7).
Supplementing with creatine helps produce more ATP which increases the body’s immediate energy supply (8). This can be of great importance to endurance athletes who use short, fast, and explosive movements.
Creatine is associated with providing energy to the muscles and improving performance in high-intensity exercise, enhances muscle recovery, increases strength, increases lean muscle mass, and boosts the functioning of the brain (9).
Studies have consistently indicated that supplementing with creatine increases muscle creatine and phosphocreatine concentration by approximately 15-40%, which enhances anaerobic exercise capacity (10).
More than 1000 studies have been conducted related to the benefits of creatine (11, 12). Almost all of them used the creatine monohydrate and scientists believe that this form is the best (13). However, some face side effects such as bloating, gastrointestinal disorders, water retention, cramp, etc.
Summary: Creatine is found naturally in the body, especially in the muscle cells and creatine supplements are associated with providing energy for high-intensity exercise. It may cause certain side effects in some.
What Is Kre-Alkalyn?
Kre-alkalyn is a trademarked, pH corrected form of creatine (creatine monohydrate) which is also known as “buffered” creatine.
It was specially created to address the side effects of creatine monohydrate.
Normally, in creatine monohydrate, creatine is converted into creatinine, which is a toxic by-product when introduced in high amounts in the body (14).
Kre-alkalyn addresses this issue by adding an alkaline powder, such as soda ash, bicarbonate, or magnesium glycerol phosphate to creatine monohydrate so that the pH is adjusted to a stable level (normally around pH 12).
This helps increase its stability in the stomach’s acidic environment. At this pH level, creatine remains fully stable, which means the body assimilates and utilizes it better.
As the pH in the stomach changes to 7-14, it makes the creatine more available and prevents its conversion to creatinine, thereby solving one of the biggest negative effects of supplementing with creatine. This also leads to greater bioavailability of creatine in the body.
Kre-alkalyn effectively solves water-retention, bloating, and cramping problems.
Summary: The pH adjusted form of creatine monohydrate is Kre-alkalyn which is as efficient as the former and prevents the side effects of it. Kre-alkalyn is much more potent, which is buffered with alkaline powder and inhibits the conversion of creatine into creatinine.
Kre-alkalyn is believed to be the best with its buffered formula and 100% stability amongst all the other creatine monohydrate supplements (15).
It is also believed to be 10 times more powerful than the standard monohydrate which ensures greater creatine uptake in the muscle cells.
Most not all of the benefits of Kre-alkalyn are similar to creatine monohydrate plus the extra effectiveness (16).
- Increased Strength
- Increased Peak Performance
- Increased Power Output
- Increased Lean Muscle Mass
- Improved Endurance
- Improved VO2 Max
Summary: Kre-alkalyn is the buffered form of creatine monohydrate which is an extremely potent supplement with high absorbability and no side effect.
The Differences Between Kre Alkalyn and Creatine Monohydrate
Creatine monohydrate is considered the best amongst all the creatine supplements while Kre-alkalyn is the pH corrected form of creatine monohydrate. Let’s check how they work and what are the basic differences.
The several noteworthy differences between Creatine monohydrate and Kre-alkalyn are:
- Creatine monohydrate may cause gastrointestinal problems such as bloating, stomach aches, or cramping which happens because of the conversion of creatine into creatinine (17). However, Kre-alkalyn does not show these effects as it is not degraded to creatinine. It is better digested with greater bioavailability and no toxicity.
- Creatine monohydrate requires a loading phase (18). This means 4-5 doses ( 5 grams per dose), which is around 20-25 grams for 5 -7days. After the loading phase, a lower dose of creatine which is approximately 2-10 grams can be taken daily (19). Kre-alkalyn is a patented form of creatine that does not require a loading cycle because of its superior absorption. Your body requires only 1.5-3 g of Kre-alkalyn per day. This is far more convenient than creatine monohydrate.
- Kre-alkalyn has all the benefits shown by creatine monohydrate. In addition to that, clinical trials indicate that unlike creatine monohydrate, Kre-alkalyn helps enhance muscle endurance and VO2 max (20).
- Creatine monohydrate requires a loading cycle of 1 week followed by 4-5 weeks of maintenance and 1-2 weeks off. Kre-alkalyn as mentioned earlier does not require any cycling at all (21).
- Kre-alkalyn is far more expensive than creatine monohydrate. Despite several price differences amongst different products, kre-alkalyn are approximately 3-5 times more than the monohydrate.
Summary: Kre-alkalyn is the buffered form of creatine monohydrate which has better absorbability, does not get converted to creatinine, the toxic agent responsible for the side effects associated with creatine, and does not need a loading phase. However, Kre-alkalyn is around 4 times the cost of creatine monohydrate.
What Research says about Kre-Alkalyn and Creatine Monohydrate
A Similar Level of Energy, Endurance, And Stamina Increase
Several clinical trials have been conducted to check on the way these two supplements work.
In a trial, performed by Bioceuticals Research, 12 professionals who were NFL football players, who were split into three different weight categories, were administered 1.5 g of Kre-Alkalyn each day for six weeks (22).
The results indicated that all groups significantly increased energy levels, endurance, stamina, and lower body fat percentages.
Summary: Both Kre-alkalyn and creatine monohydrate significantly increase energy levels and stamina that help optimize workouts.
Increase in VO2 max
In another clinical trial where these two supplements were compared by a group of physicians at Greenberg Medical Center. 24 male soccer players, Olympic level, were divided into two test groups and given 750mg of kre-alkalyn per day or 750 mg of creatine monohydrate per day (23).
The test period was for 16 weeks. The results indicated that there was a significant increase in VO2 Max within the Kre-alkalyn group than the other one. However, there wasn’t much difference between the two groups that lean muscle mass and muscle strength.
Summary: Kre-alkalyn has shown more increase in VO2 max than creatine monohydrate, even though muscle strength increases for both are the same.
Increase In Weight Lifting Capacity Of Olympic Weightlifters
In another comparison between creatine monohydrate and Kre-alkalyn, 24 Olympic weightlifters were supplemented with either of the two, for a period of 60 days (24).
The creatine monohydrate group showed an average increase over baseline of 8.39 percent of maximum weight lifted for the snatch, clean and jerk, high snatch, and back squat, while the Kre-alkalyn group showed an increase of 10.76 percent.
The average increase in the total lifts for the Kre-alkalyn group in the snatch, clean & jerk, high snatch, & back squat was 28.25% in comparison to the creatine monohydrate group. All these without the side effects of bloating or water retention.
Summary: Kre-alkalyn has been as efficient as creatine monohydrate but the former has no side effects as the later.
Kre-Alkalyn Dosage: How Much Kre-Alkalyn Should I Take?
The recommended dose of Kre-alkalyn is between 1.5 -3 grams twice in a day, for maximizing your athletic performance.
To gain the full benefit, you may take 2 capsules before exercise and 2 capsules immediately after exercise.
The kre-alkalyn powder is also available which can be easily mixed with a protein shake or your favorite drink.
The Side Effects of Kre-Alkalyn
Creatine monohydrate, which is the number one research-backed supplement, has some people avoid them. Even though rarely, creatine monohydrate can cause one or more of these side effects. It depends upon whom you ask. They are:
- Muscle cramps
- Digestive problems
- Weight gain
In some cases, under worse situations, it may cause liver damage, kidney damage, and kidney stones.
However, the International Society of Sports Nutrition studies this and states that creatine is extremely safe, confirming it to be the most beneficial sports supplements available.
In a 2003 study, when 52 health markers were checked to study the adverse effect of creatine after taking the supplement for 21 months, nothing was found (25).
This confirmed that even if creatine does have minor side effects in some, its benefits are much more. Therefore, to enjoy these benefits, without the fear of an adverse effect Kre-alkalyn was formed with buffered pH.
This totally negated these side effects of the creatine monohydrate form if any. Therefore, Kre-alkalyn does not have any side effects reported so far.
The Final Note
Science has confirmed that creatine monohydrate is the best form of creatine amongst all the supplements in the market. Its safety record is the best.
However, creatine monohydrates, though rarely, may cause stomach pain, nausea, diarrhea, and muscle cramping in some people. This is mainly because of its conversion into creatinine in the stomach’s acidic environment, which is toxic for the body.
Kre-alkalyn is specially formulated to prevent this by correcting its pH to a level, where this conversation doesn’t take place. This phenomenon also increases the absorption of creatine by the body.
What more! There is no need for a loading phase nor high consumption of creatine supplement. Kre-alkalyn is as effective as creatine monohydrate if not better.