What the difference between Creatines?

http://www.ncbi.nlm.nih.gov/pubmed/21424716
 
A good review article looking at some of the science between some creatine 'types' out there. If you look carefully you'll see me in the reference list. Albiet as a 2nd named author on a small study... I did all the work, but didn't have the original idea and didn't write up the article.
 
Some stuff as has been reported before about CEE. Seeing it all togther though has def made me think about how I view CEE. Def inferior to CM. I was more on the fence before. Seconadly I had missed a study from '03 by Greenhaff and didn't realise that much smaller doses of carbs (circa 20g) help creatine be transported into the muscle. I still went by the older study that used about 90g!!

I remember posting about the glucose / carb change. If I recall it was was originally the insulin response test for diabetics. Greenhaff found that CM still loaded as well with less.  

iaink


I am sorry to say that creatine dose not cause max strength increase as above. You may gaine a few reps over the cause of a session if you use modest to higher rep ranges etc. I think that any drastic increase in your bench is through your own hard work!

Never said it was due to the creatine gluconate alone but I feel like I've gotten alot stronger since using it... Nothing else has changed really
 
I understand what you're sayin about max strength, but wouldn't an increase in reps account towards an increase in a max lift?
 
If before I could only do 4 reps on 90kg and now I can do 8 on 90kg and 2 on 100 and now 4 on 100...  Could it be that I now do bench half way through my session instead of first?

Yes increase reppage should help with max strength, dependents on rep ranges. Your first post def sounded like your were attributing your big strength increase to creatine. Creatine will give you an edge. However I feel you would have gained pretty much the same without it. Adding a couple of reps to a moderate to high rep (really the nighte ranges combined with limited rest that will poss be effected by creatine use. A set of 5 during a strength training session probably wont) style session is all good. It won't add up to circa 10% improvement in top end strength or lower rep strength.

Makes a slight difference and it's cheap so I just have a teaspoon of monohydrate a day. All the designer creates are just hyped up. Waste of money. Better saving your money for food.

Mono is great, but i do bloat like a bitch when using it. Found gluconate much more acceptable and didnt bloat one bit. 
 
As with most supplements, the results are hard to guage out side of a lab as you are training to change your body anyway! I do feel fitter, stronger, and bigger when I use creatine thou :) placebo effect guarenteed!!